5 Easy Ways to Use White Noise for ADHD in Your Classroom

Is the sound of twenty-five energetic students enough to make you want to hide?

If you're a teacher with ADHD, especially one with sensory sensitivities, you're not alone.

The constant noise is often overwhelming.

But what if there were a simple solution to help you (and your students) stay more regulated?

That's exactly what I've found with white noise.

It has helped me with focus and sensory regulation in the classroom and at home.

In this post, I'll explore some easy ways to use sound to create a calmer,
more productive environment.

TL;DR

Understanding White Noise and Sensory Sensitivities

What is White Noise?

So, what is white noise anyway?

It's a consistent, background sound that can help dampen other distracting noises.

Think of it as a gentle current of water that helps your brain filter out the chaos.

And it's not just white noise.

There's pink noise and brown noise, each with its unique sound profile.

And many more choices!

ADHD and Sensory Sensitivities

Why is this so important for those of us with ADHD?

A lot of ADHDers, as well as those with autism or AuDHD, are extra sensitive to sound.

Have you ever been trying to read a book, for example, but you can't concentrate?

I know I have. I once had a classmate who kept tapping their pencil like fireworks on the 4th of July.

Made it pretty impossible.

So it can be situations like this, or it can even be for other reasons.

Like if someone is always on edge or hypervigilant.

White noise creates a regulated, focused environment by providing a consistent auditory background.

For me it feels like putting on a comfy sweatshirt at the end of the day. Like I can finally relax.

Using White Noise in the Classroom

Strategic Placement

Where should you place your white noise machine for the best effect?

Experiment!

I used to keep mine on my desk.

But maybe placing it near the loudest group of kids is something you want to try.

You could have it near the door, so every time you come back in you can hear it and remember to take a breath.

Consider your classroom layout, and adjust as needed.

Class-Specific Implementation

Have an especially rowdy, dysregulated class?

Using white noise just with them might help.

It can assist both you and your students in staying regulated.

I had a fourth-grade class that became a circus after lunch.

(Okay, many classes after lunch.)

Adding white noise during independent work made a world of difference.

It was interesting how it helped some of the students with the most challenging behaviors.

And it wasn't even something we had to talk about. It was just something that helped.

No one really even asked about it. For me, though, it was like, “Yeah! Victory.”

Sound Selection for the Classroom

What type of sound works best?

Ocean sounds can be a great starting point. I love them, personally.

They're calming and create a relaxed atmosphere.

Prefer something that's perhaps even less noticeable? Try brown or pink noise.

• Ocean Sounds: Calming but may distract some students if too loud.
• Brown Noise: Deeper and consistent, a static-like tone.
• Pink Noise: Balanced, natural, a little lighter.

White Noise as an ADHD Teacher Self-Accommodation

Planning and Preparation Time

You can try using white noise during prep time, or if you need to do some ‘deep work.'

It can help you concentrate and get into a zone!

It just depends on you. Do you prefer complete silence when you work?

If so, you may not want any extra sound.

Or you may be like me and feel more productive sometimes when using white noise the right way.

Either way, like with any self-accommodation, you want to really make sure it is helpful to you.

Personal Use with Headphones or Earbuds

Headphones with white noise apps can be a lifesaver.

I used earbuds when trying to work in a work room.

It was enough to help me ignore extraneous conversations and random distracting sounds.

What would you use them for?

Nature Sounds for Deep Work

When working alone, try nature sounds like birds chirping.

These create a calming yet inspiring atmosphere.

White Noise at Home

Sleep Improvement

Try white noise at home to improve sleep.

It masks neighborhood sounds, background tv, or conversations.

For Children

Your own kids may benefit from white noise, too.

It creates a soothing space for better sleep.

Babies, in particular, respond well since it mimics womb sounds.

Over time it can be something that reminds their brain it's time to sleep!

Travel and On-the-Go Solutions

For travel, if you aren't taking your usual device, try an app.

There are a lot to choose from. I personally use one called White Noise. Easy to remember!

It has a limit of free sounds you can use, but you can actually rotate your choices.

So if you get bored with one free choice, you can substitute it out later for another free one.

I appreciate that I'm not forced to buy a subscription for something I only use occasionally.

White Noise Machines for ADHD Recommendations

There are of course so many choices nowadays for sound machines.

The one I used in my classroom that worked well was the Color Noise Sound Machine with 10 Colors Night Light.

Right now, the one I use and like a lot for home is the Easysleep Sound White Noise Machine with 25 Soothing Sounds and Night Lights.

Key Takeaways

White noise can be a simple but powerful tool for teachers with ADHD.

It can help manage sensory overload, improve focus, and help you generally feel better.

In classrooms, carefully select and position white noise to support both your needs and your students’.

At home, it can enhance sleep quality and foster calm for you and your family.

Stay mindful of how you and your students fare with it, and experiment with sounds to find what works best.

I hope white noise can bring you the same peace and comfort that is does for me.