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Optimal White Noise dB Levels for Peaceful Sleep

Jan 23, 2024

White noise has become a popular solution for those seeking improved sleep quality, blocking out background noises, and promoting relaxation. But for white noise to be effective, the volume needs to be set at the right decibel (dB) level. So, where should white noise be on dB?

Decibels are units that measure the intensity and volume of sounds. The threshold of human hearing is typically around 0 dB, while normal conversation levels usually fall within a range of 50-65 dB. When it comes to white noise, setting the volume between 50 and 70 dB is recommended for most users.

The ideal dB level for white noise will vary depending on individual preferences and reactions to different volumes. It's essential to find a balance, since a too low volume might not effectively mask background noises, defeating the purpose of using white noise in the first place. On the other hand, a level set too high can lead to auditory discomfort, possibly becoming intrusive and disruptive.

To find the best volume level, start by setting the white noise machine or app at a level that is just loud enough to mask the surrounding ambient noises while still maintaining a comfortable level for sleep or relaxation. Keep in mind that it might take some time and trial and error to find the perfect volume.

For those with infants or young children, the American Academy of Pediatrics (AAP) advises setting white noise machines at a level below 50 dB to protect the child's developing hearing.

In conclusion, the optimal dB level for white noise will depend on a range of factors, including personal preference, the level of background noises, and if the white noise is being used for an infant or child. Start with a level between 50 and 70 dB and adjust accordingly to find the best setting for you.

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