Sleep sounds
Pick a mix, set the fade timer and put the phone face down. The sound tapers off over 30 seconds so the silence doesn't wake you.
How sleep sounds work
You don't wake up because a noise is loud; you wake because it changes. A car door at 40 dB in a 25 dB room is a jump of 15 dB. Add a steady 40 dB of rain and the same door barely registers. That is masking, and it is the main reason noise helps sleep.
The evidence is modest. A 2021 review in Sleep Medicine Reviews (Riedy et al.) rated the research on continuous noise and sleep as low quality, with mixed results. It works well for many people in noisy places and is unnecessary in a quiet room.
Tips for a better night
- Lower than you think: set the volume so it just covers the noises that bother you.
- Soft in the treble: brown, pink and rain are gentler than white noise for long listening.
- Speaker, not earbuds, for all-night use, unless you have sleep headphones.
- Keep the screen dark: the mixer keeps working with the screen off; use the full-screen white noise machine mode if you want a dim bedside display.
Questions
What are the best sounds to sleep to?
Steady, broadband sounds with nothing sudden in them: brown noise, pink noise, rain, a fan or slow ocean waves. Avoid anything with a melody or sharp events if you wake easily.
Is it bad to sleep with sound on every night?
For adults at a moderate volume there is no good evidence of harm. Keep it quieter than conversation and use a fade timer if you only need help falling asleep.
How long should the sleep timer be?
Most people fall asleep within 15 to 30 minutes. If you wake in the night, a longer timer or all-night playback will help more.
Will the sound stop if my phone locks?
On most phones it keeps playing while the tab is open. If an iPhone pauses it, press play on the lock-screen controls.