Sound machines for a snoring partner: does white noise help?

Who this is for, and who it isn’t

This page is for the partner who lies awake waiting for the next snore. Often it isn’t the volume that wakes you. It’s the change: quiet, then a sudden snort.

Steady background sound aims to fill in the gaps, so each snore stands out less. It’s worth a try if earplugs feel uncomfortable or silence makes you tense.

A sound machine isn’t the right tool if:

• You’re listening for warning signs. Pauses, gasps or choking in your partner’s sleep need a physician, not a cover-up.
• The snoring is very loud. Sound loud enough to mask it would be too loud to sleep beside all night.
• You need to hear a baby or an alarm. Keep the volume low enough that you still would.

What the evidence says

The research is thinner than the popularity of white noise suggests.

• A 2021 systematic review looked at 38 studies of continuous white or broadband noise and sleep. Results ranged from helping to harming sleep. The authors rated the evidence that noise improves sleep as very low quality.
• A 2017 trial in 18 healthy young adults played steady broadband sound at about 46 dB. They went to bed early to mimic insomnia, and fell asleep about 38% faster than with room noise alone.
• A 2026 lab study tested pink noise and earplugs against recorded traffic and aircraft noise in 25 healthy adults. Pink noise reduced REM sleep, and adding it to the noise made sleep structure worse overall. Earplugs prevented nearly all the noise’s effects.

None of these studies used snoring as the noise. For now, a sound machine is a reasonable comfort measure, not a proven sleep treatment.

White, pink or brown noise?

White noise sounds like a hiss, similar to static. Pink and brown noise put more of the sound in lower pitches, so they sound deeper, more like steady rain or a distant waterfall.

No study has shown one color clearly beats another for sleeping beside a snorer. The 2026 study’s pink noise findings are a reason to keep any noise low. Pick the sound you find least noticeable, since you’ll hear it all night.

How loud is safe

The NIDCD says sounds at or below 70 dBA are unlikely to cause hearing loss, even after long exposure. Normal conversation is about 60 to 70 dBA. Long or repeated exposure at 85 dBA or above can damage hearing.

The review above warned that nightly noise may affect sleep and hearing. The lab studies above used far lower levels, around 40 to 50 dB. A simple rule: set the volume just loud enough to soften the snoring, and no louder than quiet conversation.

1. Put it across the room, or at least not right beside your head.
2. Start low and turn it up only until snoring stops standing out.
3. Use a timer if you mainly have trouble falling asleep.
4. Check the level with a free sound meter app if you’re unsure.

How we’re testing

Testing is under way, and no results are in yet. For each option, we’ll record:

• Setup time: from unboxing to playing sound at bedtime.
• Sound level: measured at the pillow with a sound meter, at the setting a sleeper chooses.
• Loops and gaps: whether the sound has audible repeats or pauses.
• Sleep over 7 nights: a simple nightly log of how often snoring wakes the listener.
• Extras: whether any feature needs a subscription or a phone at the bedside.

Until then, the notes below come from what each maker states and what the research supports. See how we test.

The options

A fan or a free app

A fan gives steady sound at no extra cost, and a phone app can play white, pink or brown noise. Both are fine ways to find out whether background sound helps you at all.

The downside of an app is the phone at your bedside.

Suits: anyone trying background sound for the first time. Skip if: having your phone by the bed keeps you scrolling.

Loftie Clock

The Loftie Clock is an alarm clock with a speaker and a screen that can black out fully. The maker says it has more than 100 sleep sounds, including white and brown noise, with no paywall. A separate membership is optional.

The maker says volume adjusts from almost nothing to quite loud, and there’s a sleep timer. It needs Wi-Fi for setup and updates, then can run in No Wi-Fi mode. It has a backup battery but should stay plugged in.

Suits: people who want sound and an alarm without keeping a phone at the bedside. Skip if: you want a sunrise light; the maker sells that as a separate lamp. See the pick box on this page.

Hatch Restore 3

The Hatch Restore 3 is a smart sleep clock the maker pitches for phone-free sleep routines. It pairs sleep audio with a sunrise alarm that brightens from red to white before your alarm sound plays. The maker says it works without a subscription, but with basic features and core content only; a 30-day Hatch+ trial is included.

Suits: people who want a light-based wake-up as well as sound. Skip if: you don’t want an app for setup or a subscription for the full library.

Sleep earbuds

Sleep earbuds put soft sound right in your ears and block some noise with their seal, so your partner doesn’t hear it. See best earplugs for a snoring partner for how they compare.

Side effects and fit

• Hearing. Keep it quiet. The review above flagged possible effects on sleep and hearing with nightly use.
• Sleep quality. In the 2026 study, pink noise cut REM sleep. If you feel less rested, try lower volume or no noise.
• Your partner. They hear it too. Agree on a sound and level you both can sleep with.

How to choose

1. Try a fan or free app for a week. If steady sound doesn’t help, skip the purchase.
2. Helps, but you hate the phone by the bed? A bedside sound machine like Loftie is the next step.
3. Snoring still breaks through? Try earplugs, which did better in the lab.
4. Worried about the snoring itself? Share how to stop snoring. Side sleeping Some and less alcohol Some help many snorers.

If you hear pauses, gasps or choking, encourage your partner to take the “Should I get tested?” checklist and see a physician.