The Best Background Noise for Better Sleep

As a licensed therapist who helps clients heal from insomnia using Cognitive Behavioral Therapy for Insomnia (CBT-I), I often recommend consistent background noise, such as a fan or white noise. The specific sound matters less than keeping it steady and predictable.

Consistent noise can mask louder, sharper sounds that might wake you during the night. For that reason, I don’t recommend leaving the TV or an audiobook playing without a timer. These can feel comforting, especially for people with a history of trauma, but changing voices, music, and volume may interrupt sleep.

The same applies to nature recordings with sudden bird calls or other unexpected sounds. Static, a fan, or steady rainfall may be better choices because they minimize abrupt changes.

These are recommendations, not rigid rules. Just as some people sleep best at 62 degrees while others prefer 70 degrees and several blankets, the ideal sleep environment is personal. Ultimately, the best plan is the one that helps your body feel safe, comfortable, and ready for rest.