Struggling to fall asleep and stay asleep is a widespread issue. If you’ve ever found yourself tossing and turning overnight or your mind buzzing with activity when you’re trying to get some shut-eye, you know the frustration. According to the Centers for Disease Control and Prevention, you are not alone—one in three Americans is not getting enough sleep1. And poor sleep quality can have a number of adverse effects on both your body and mind.
It may be time to refresh your sleep routine and create some soothing rituals to help signal your brain that it’s time to rest. Many people look to white noise machines—like diffusers, humidifiers, air conditioners—and even smartphone apps for these comforting sounds. White noise can help you unwind, recharge, and wake up ready to take on the day. Using white noise regularly as part of your routine may help support better sleep.
But first, you might be asking yourself if ambient sound lives up to the hype and exactly how white noise helps you sleep.
What Is White Noise?
Though the phrase white noise is often used to mean any kind of background noise, it is a specific type of noise that’s a blend of all the different sound frequencies the human ear can detect coming in at the same intensity. Often described as a gentle shhhh sound, it is unremarkable while you’re sleeping, meaning it’s less likely to distract or stimulate your brain2.
Since our brains are primed to detect changes in sound, white noise works as a sleep aid because it acts as a wall of sound that masks noisy neighbors, traffic, dogs, and other disruptive noises, particularly if you live in a bustling city. Not only that, but using white noise regularly as part of your routine can also improve the quality and duration of your sleep because it signals to your brain and body that it’s time to wind down.
Benefits of White Noise
Establishes a Healthy Routine
Bad habits—such as scrolling through social media, watching TV, and drinking caffeine too close to bedtime—can make it difficult for you to relax and fall asleep. It’s important to engage in more soothing activities, like reading a book, drinking herbal tea, or taking a bath. As you refresh your sleep routine, incorporating white noise is a move in the right direction. It can function as a soothing backdrop to quiet the mind and prepare for slumber. Turn it on every time you switch off the lights. Your brain will eventually associate the sound with dreamland.
Helps You Fall Asleep Faster
When people experience anxiety or insomnia, the stress and pressure to fall asleep can leave them lying awake even longer. The time it takes you to fall asleep, known as sleep latency, can affect how much sleep you get overall. One study in infants and children showed that incorporating white noise may reduce heart and respiratory rate, effectively lulling little ones to sleep. Another small study offered evidence that it helped participants fall asleep up to 38% faster1.
Helps You Stay Asleep
Environmental noises can wake you several times throughout the night, even if you don’t remember. White noise may fill an evolutionary need since humans are wired to sleep amid the predictable sounds of nature rather than street noise3. Not only does it mask environmental disruptions, but it also encourages deeper sleep because you wake up less throughout the night.
Canopy’s Solutions for Better Sleep
Adding white noise should be part of an overall mindful approach to your bedtime routine, and our new Sound Machine + Aroma device can help. The portable, compact device features 15 sounds, aroma diffusion*, and a dimmable nightlight to support your wind-down routine.
Our new vapor-free Bedside Humidifier 2.0 and Nursery Humidifier 2.0 are among our favorite sleep companions. The updated models include a dimmable red light, soft nightlight, and three ambient soundscapes: White Noise, Soft Storm, and Rolling Waves.
Not only do you get those soothing sounds and all the white noise benefits, but you also have the added sleep benefits that come from proper humidity levels. Additionally, both models include built-in aroma diffusion, should you choose to incorporate calming scents* into your new sleep ritual.
* - Canopy applies commonly accepted clean standards for our aroma products which means they are made without parabens, phthalates, sulfates, mineral oils, or synthetic dyes. Canopy aroma products may contain both natural and synthetic substances, and are vegan, cruelty-free, and formulated with pure essential oils.
With Canopy's home hydration and comfort products, you may find calm, continuous sleep and easier mornings at your fingertips. Bedtime never felt so dreamy.
Sources:
- Howley, E. (2 January 2026). Can White Noise Help You Sleep Better? U.S. News Health. Retrieved February 23, 2026, from https://health.usnews.com/health-care/patient-advice/articles/can-white-noise-help-you-sleep-better
- What is white noise (and how can it benefit your sleep?) Calm. Retrieved February 23, 2026, from https://www.calm.com/blog/what-is-white-noise
- Wisner, W. (17 January 2026). This Underrated Hack Is the Simple Secret to Better Sleep. Verywell Mind. Retrieved February 24, 2026, from https://www.verywellmind.com/white-noise-for-sleep-11726940
