Bedroom Noise: White Noise, Traffic, Snoring and What Actually Helps

Your bedroom should be a sanctuary, but for many of us it’s a battleground of unwanted sounds. Whether it’s the rumble of a passing tram, the hum of city traffic, or the buzz of a partner snoring beside you, noise is one of the biggest thieves of quality rest. But what actually works to block it out? Is white noise a magic cure, or just more clutter for your ears? Let’s look at the science of sound and sleep.

The Invisible Intruder: Traffic and Room Acoustics

You might think you’re sleeping through the noise of cars or distant trains, but your brain is likely still listening. Research shows that even when noise doesn’t fully wake you up, it can fragment your sleep and pull you out of the restorative deep sleep stages your body craves ¹.

A study on room acoustics found that sleeping in an acoustically isolated room, a space designed to dampen sound and reverberation, significantly changed sleep structure. Participants in the quietest rooms gained between 16 and 34 minutes of deep sleep compared to those in standard rooms. Interestingly, these sleepers didn’t necessarily feel better the next morning. Subjectively, they preferred their family home bedrooms but objectively, their biological sleep quality was superior in the quiet space ¹.

The World Health Organization recommends that bedroom noise levels should not exceed 30 dB to prevent sleep disturbance, yet many modern homes far exceed this ¹.

White Noise: Fighting Fire with Fire?

To combat environmental noise, many Aussies are turning to “white noise”, a consistent, static like sound that masks other frequencies. The theory is simple: by raising the threshold of hearing, white noise “masks” sudden, jarring sounds like a car door slamming or a dog barking, preventing your brain from being alerted ².

Does it work? A study of residents in a noisy New York City neighbourhood found that using white noise significantly improved sleep latency, which is how long it takes to fall asleep, and reduced the time spent awake falling asleep ³. However, it’s not a one-size-fits-all solution. A systematic review suggests that while white noise is popular, the evidence is mixed, and there are potential risks. Blasting white noise too loudly can potentially harm hearing over the long term. If you use a machine or app, keep the volume safe, think “gentle shower”, not “jet engine” ³.

The Enemy Within: Snoring

Sometimes the call is coming from inside the house. Snoring is perhaps the most personal and disruptive noise of all. In Australia, it is estimated that a combined 34% of men and women suffer from some type of snoring issue ⁴. The impact on partners is profound. Research indicates that 75% of people sharing a bed with a snorer experience disrupted sleep, with some studies suggesting bed partners can lose up to an hour of sleep per night. It’s a leading cause of "sleep divorce," with significant numbers of couples choosing to sleep in separate rooms to preserve their rest and relationship ⁵.

Crucially, snoring isn’t just annoying noise: it can be a sign of Obstructive Sleep Apnoea (OSA), a serious condition where breathing stops and starts during sleep.

What Should You Do?

Creating a quiet environment is one of the most effective ways to improve your health.

• Audit your room: Use heavy curtains or rugs to dampen echoes and block street noise.


• Try masking wisely: If traffic is an issue, try a white noise machine at a low, safe volume.


• Don't ignore the snore: If you or your partner snore loudly, gasp for air, or feel constantly tired, this is a medical issue, not just a nuisance.

Sleep is the foundation of good health. If you are struggling with quality sleep, or if snoring is disrupting your household, don’t just buy earplugs and hope for the best. Speak to your doctor to rule out underlying conditions like sleep apnoea and get a referral for a sleep specialist or sleep study if needed. Your long-term health, as well as your partner’s sanity, is worth it.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 80 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnoea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnoea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

[1] Fietze, Ingo, et al. “The Effect of Room Acoustics on the Sleep Quality of Healthy Sleepers.” Noise & Health</em>, vol. 18, no. 84, 2016, pp. 240–246, www.ncbi.nlm.nih.gov/pmc/articles/PMC5187651/, https://doi.org/10.4103/1463-1741.192480.</p>

[2] Sarkis, Leba M., et al. “Australasian Sleep Association Position Statement on Consensus and Evidence Based Treatment for Primary Snoring.” Respirology, vol. 28, no. 2, 8 Jan. 2023, pp. 110–119, https://doi.org/10.1111/resp.14443.

[3] Ebben, Matthew R., et al. “The Effects of White Noise on Sleep and Duration in Individuals Living in a High Noise Environment in New York City.” Sleep Medicine, vol. 83, Apr. 2021, pubmed.ncbi.nlm.nih.gov/34049045/, https://doi.org/10.1016/j.sleep.2021.03.031.

[4] “The Dental Studio Stirling.” The Dental Studio Stirling, 13 July 2017, dentalstudiostirling.com.au/snoring-really-problem-worth-loosing-sleep/. Accessed 28 Nov. 2025.

[5] Jackson, Ian. “Snoring, Sleep Apnoea and Partner Disturbance - Beacon Sleep Medicine Clinic.” Beacon Sleep Medicine Clinic, 19 Dec. 2024, beacondentalsleep.ie/snoring-sleep-apnoea-and-partner-disturbance/. Accessed 28 Nov. 2025.