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Sound: what the research actually says

Noise fragments sleep at levels far below what wakes you up, which is why the target is a number, not a feeling.

All studies · 4

Noise as a sleep aid: a systematic reviewRiedy SM, Smith MG, Rocha S, Basner M · Sleep Medicine Reviews 55:101385 · 2021Evidence for white/pink noise as a sleep aid is weak and low quality — it can mask inconsistent sounds, but keep it quiet.Auditory and non-auditory effects of noise on healthBasner M, Babisch W, Davis A, et al. · Lancet 383(9925):1325–1332 · 2014Night-time noise fragments sleep and raises cardiovascular risk even when people don't consciously wake.Environmental noise and sleep disturbances: a threat to health?Halperin D · Sleep Science 7(4):209–212 · 2014Review linking traffic and environmental noise with awakenings, sleep-stage changes and next-day effects.Night noise guidelines for EuropeWorld Health Organization Regional Office for Europe · WHO · 2009Recommends outdoor night noise below 40 dB (L_night) to protect health; effects begin around 30–35 dB indoors.

Related guides

Sound: aim for ~35 dB, and hate inconsistency

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Frequently asked questions

What does the research say about sound?

Night-time noise fragments sleep and raises cardiovascular risk even when people don't consciously wake.

How do I track sound?

SleepShred logs it in about 20 seconds a day and then compares your nights with and without it, so you see the effect on your own sleep instead of the study average.

Is SleepShred free?

No. SleepShred Pro is $4.99 per month or $29.99 per year, with no free trial and no ads. Everything stays on your iPhone.

Track it, don't guess it

SleepShred turns this research into a 20-second daily habit: log your night, see which of your own behaviours move your sleep, and screen for the disorders nobody diagnoses.

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Educational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.