Mix your perfect sleep sound

Sleep sounds: mix white noise, rain and ocean for better sleep

Sleep sounds are steady, soft background noises that mask sudden sounds and give your mind something gentle to settle on. This free sleep sound mixer lets you blend rain, a fan, ocean waves, a forest and white, pink or brown noise, set the volume of each layer, and add a timer that fades everything out so the sound does not play all night. It works offline once loaded and needs no app.

Searches for "white noise for sleep", "rain sounds for sleeping" and "sleep sounds app" are some of the most common sleep queries on the internet. Many people already use a sleep sounds app on a phone. A browser mixer gives you the same effect without an install, an account or a subscription, which is helpful when you are travelling or sharing a device.

How to use the sleep sound mixer

Choose one or more sounds and drag each slider to set its level. A common starting point is a quiet fan or brown noise as a base, with rain layered gently on top. Pick a timer, such as 30 or 60 minutes, so the mix fades out once you are asleep, or leave it on if you sleep better with sound all night. You can save a mix you like and reuse it. Place your phone or speaker a few feet away, not under your pillow.

White, pink and brown noise: what is the difference?

White noise has equal energy at every frequency and sounds like a hiss or static. Pink noise reduces the higher frequencies and sounds more like steady rain or wind. Brown noise emphasises low frequencies and sounds like a deep rumble or a distant waterfall. None is the best for everyone. People who find white noise harsh often prefer pink or brown. Try each for a few nights before deciding.

Does white noise really help you sleep?

The evidence is mixed and still growing. Some studies suggest that steady sound can help people fall asleep faster and reduce awakenings in noisy places, such as hospitals and busy streets, while other reviews find the quality of evidence low. Where it clearly helps is masking: a constant sound makes sudden noises, such as a door or traffic, less likely to wake you. If silence suits you better, there is no need to use sound.

Keep the volume safe, especially for babies

Keep the volume low, around the level of a quiet conversation, and keep the speaker well away from your head. For babies, the American Academy of Pediatrics suggests keeping sound machines far from the cot and at a low volume, ideally no louder than about 50 decibels. Never put a speaker inside a cot. For the youngest sleepers, see our baby wake window and baby nap schedule pages.

Pairing sounds with a wind-down routine

Sound works best as part of a routine your body learns to link with sleep. Start the mix at the beginning of your wind-down, use the wind-down timer to prompt dim lights and screens away, and add the breathing guide or body scan if your mind is busy. In a few days the sound itself becomes a cue.

Sleep sounds and sleep tracking

Many sleep tracker apps include sound libraries and some, like Sleep Cycle, also record snoring or talking. If you use a watch or ring, you can see whether nights with a noise mix show fewer wake-ups or a quicker fall-asleep time. Compare a few nights each way instead of drawing a conclusion from one. Our best sleep tracker and free sleep tracker app guides explain which apps include sounds.

Sample mixes to try

Rainy night: rain at medium, a low fan underneath and nothing else. Cabin by the sea: ocean waves at low, soft pink noise at very low. Deep rumble: brown noise alone, set just above the level of your surroundings. Forest at dusk: forest at medium with light rain. Save the one that works and use it every night; the familiarity makes it a cue for sleep.

Using sleep sounds when you travel

Hotels, trains and unfamiliar rooms are noisy, and sleep in a new place is lighter on the first night because half the brain stays on guard. A familiar sound mix helps cover the new noises and gives your brain something known. Because the mixer works in a browser, you can open it on any phone or tablet without installing anything. Pair it with the jet lag planner on longer trips.

When silence is better

If you are a light sleeper who wakes when the sound changes, or if the sound makes you tense, stop using it. Earplugs may suit you better. Do not use sound to hide problems that need attention, such as a snoring partner, noise from a neighbour or a loud machine in your room. If tinnitus is the reason you want sound, a doctor or audiologist can suggest the best kind.

Sleep sounds for adults with tinnitus or noisy neighbours

Steady sound reduces the contrast between silence and a noise, which is why it helps with tinnitus and with irregular sounds such as a neighbour's door or a passing train. Choose a sound that is slightly louder than the problem noise but still comfortable, and avoid very high volumes. If tinnitus is new, loud or in one ear only, see a doctor.

Frequently asked questions