Swaddling + White Noise = Sleepy Baby
updated, June 22, 2025- Babies spend most of their lives sleeping, so helping them with something so natural should be the easiest thing in the world…right? Infant safe sleep guidelines mean that newborns and infants up to age 1 should never sleep on their stomachs or on an incline. But there is one baby sleep technique that our night nanny and postpartum doula team swears by: Swaddling + White Noise = Sleepy Baby.
Key Takeaways:
- The only safe sleep position for a newborn and infants up to age 1 is on their back
- Newborns should be propped up because their heads can tip forward, constricting airways
- Swaddling quiets baby’s involuntary movements that can jar them awake
- White noise simulates the sounds of the womb and blocks out other noises which can keep baby awake
- Soothing baby’s movements along with soothign outside sounds allows them to rest.

Swaddling + White Noise = Sleepy Baby – What is White Noise?
White noise is an effective baby sleep tool because it simulates the sounds your newborn heard in the womb, and also masks other noises that might startle or awaken a sleeping baby. Sound masking works for adults too! You can make the shhh noise yourself, use a white noise app or purchase a standalone white noise machine that stays in the nursery.

In the past, sleeping in the elevated position was recommended by many pediatricians and GI specialists. This was meant to soothe infant reflux or distress because the incline would help keep stomach contents down. However now we know better that the only safe sleeping position for baby is on their back. The AAP states this and the Consumer Product Safety Commission banned incline sleepers, rockers and other devices marketed as “sleepers” for babies in 2021. Newborns’ airways can become constricted if their heads tip forward; a risk when sleeping on an incline.

Swaddling plus white noise after giving baby enough time to digest milk can quickly boost baby sleep while keeping them safely on their backs. Also ensure that baby has been given at least 30 minutes to burp and work out any gas before lying down. This way they don’t spit up or become uncomfortable. Thirty minutes is a long time in the middle of the night, but making that time investment, plus swaddling and introducing white noise will pay off in restful sleep for baby (and you!).
Swaddling + White Noise = Sleepy Baby – How Do You Swaddle a Baby?
So how do you swaddle a baby? In general any baby blanket with a bit of give that fits snugly can be used as a safe swaddle.
As of 2022, updated AAP guidelines state that weight sleep sacs and swaddles should not be used. There is no safe amount of weight that can be placed on babies’ chest and ribcage and these products are also untested. As our night nurses often say, just because they sell it, doesn’t mean it’s safe.
This is not a sure fire answer to every sleep question, but swaddling baby, white noise and ensuring baby has had enough time to digest after feeding can be a helpful combination to allow baby to sleep comfortably and safely.
Are you expecting? We’ve got tips from our night nanny team in our Newborn and Postpartum Care email series!
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