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In today’s fast-paced and urbanized world, finding a peaceful and quiet environment to sleep can be quite a challenge. Whether it’s the relentless traffic outside your window, noisy neighbors, or even the snoring of your bed partner, the presence of noise can often disrupt our precious sleep routines. However, it’s important to prioritize our sleep and find ways to rest even in the midst of a noisy environment. Fortunately, there are various strategies and techniques that can help us sleep soundly and peacefully, allowing us to wake up refreshed and ready to face the day. In this guide, we will explore effective methods on how to sleep with noise, taking into consideration both physical adjustments and mental coping mechanisms that can create a more relaxing sleep environment. With some practical tips and a little bit of patience, we can learn to navigate the cacophony of noise and reclaim our restorative sleep.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 26,755 times.
Noise that echoes into the room can disrupt sleep if you’re trying to sleep, leading to listlessness in the morning. Poor sleep has been linked to a number of health problems, including type 2 diabetes, heart disease, weight gain, and fatigue. [1] XResearch Source There are many ways you can deal with unwanted noise, and with the right measures you can ensure a good night’s sleep no matter what’s going on outside.
Steps
Rearrange the bedroom
![Image titled Sleep with Lots of Noise Step 1](https://www.wikihow.com/images_en/thumb/0/0e/Sleep-with-Lots-of-Noise-Step-1-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-1-Version-3.jpg)
- Move the bed away from the noise source. Assuming you are living in an apartment in an apartment building, your bedroom shares a wall with the living room next door, try to push the bed to the far side of the room. [3] XResearch Sources
- Place large, thick objects close to the noise wall to partially block the sound. Place a large bookshelf against the wall and fill it with books to block out the noise. [4] XResearch Sources
![Image titled Sleep with Lots of Noise Step 2](https://www.wikihow.com/images_en/thumb/5/51/Sleep-with-Lots-of-Noise-Step-2-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-2-Version-3.jpg)
- Choose sheet material with a stable reduction ratio of 0.85 or higher. [6] XResearch Sources
- Use soundproof screens. This special curtain fabric is designed to be hung on the wall to block outside sound. [7] XResearch Sources
![Image titled Sleep with Lots of Noise Step 3](https://www.wikihow.com/images_en/thumb/0/0e/Sleep-with-Lots-of-Noise-Step-3-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-3-Version-3.jpg)
- Cork is the most effective flooring material, it is much better soundproof than most other woods. [9] XResearch Source
- If you can’t carpet the entire floor, choose a thick and wide rug. [10] XResearch Source
- If you have a private house with an attic above the bedroom, you can also isolate the floor of the attic. Use R25 fiberglass panels at least 20cm thick to isolate the space above the bedroom. [11] XResearch Source
- Use soundproof ceiling shingles with a ceiling damping level (CAC) of at least 40 and a noise reduction factor (NRC) of at least 55. Roofing sheets help block out most types of noise because they are designed design for houses near the airport. [12] XResearch Source
![Image titled Sleep with Lots of Noise Step 4](https://www.wikihow.com/images_en/thumb/3/31/Sleep-with-Lots-of-Noise-Step-4-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-4-Version-3.jpg)
- Install windows with double glazing or box glazing. Both types are effective soundproofing and can block outside noise. [13] XResearch Source
- Hang thick curtains by your bedroom windows to help block out noise. [14] XResearch Source
- Check the gap in the window. The very small gaps between the window and the wall not only let the wind through, but also let the sound in. Use window and door sealants to fill these gaps and provide isolation from outside noise. [15] XResearch Source
Sound blocking
![Image titled Sleep with Lots of Noise Step 5](https://www.wikihow.com/images_en/thumb/3/35/Sleep-with-Lots-of-Noise-Step-5-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-5-Version-3.jpg)
- White noise reduces the difference between background sounds and unexpected noises, like door slamming or car horns, that can disrupt sleep. [18] XResearch Sources
- You can buy a white noise generator, download a white noise audio file from the internet, or simply turn on a fan in your room while you sleep. [19] XResearch Source
![Image titled Sleep with Lots of Noise Step 6](https://www.wikihow.com/images_en/thumb/7/70/Sleep-with-Lots-of-Noise-Step-6-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-6-Version-3.jpg)
![Image titled Sleep with Lots of Noise Step 7](https://www.wikihow.com/images_en/thumb/0/08/Sleep-with-Lots-of-Noise-Step-7-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-7-Version-3.jpg)
- Always wash your hands before wearing earplugs to reduce the risk of infection. [22] XResearch Source
- When removing, you rotate it while pulling it out. [23] XResearch Sources
- If you feel the earplugs are not suitable, you should not force it. Each brand has a different product shape and you simply have to try it. [24] XResearch Source
- Learn about the risks of wearing earplugs before using them. Removing the earplugs suddenly or pushing them in too deeply can lead to a perforation of the eardrum. Earplugs can allow bacteria to enter the ear canal and cause an infection. In addition, earplugs also block some important sounds such as alarm bells, fire alarms or burglars breaking into the house. [25] XResearch Sources
Noise handling
![Image titled Sleep with Lots of Noise Step 8](https://www.wikihow.com/images_en/thumb/d/dc/Sleep-with-Lots-of-Noise-Step-8-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-8-Version-3.jpg)
- Neighbors are often the ones who make annoying noises. Does your neighbor play loud music or throw a big party while you sleep? Do you live next door to a noisy couple?
- Depending on where you live, noise problems can be caused by pubs, clubs and restaurants, or airports, train tracks and highways.
![Image titled Sleep with Lots of Noise Step 9](https://www.wikihow.com/images_en/thumb/d/d2/Sleep-with-Lots-of-Noise-Step-9-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-9-Version-3.jpg)
- Do not run to knock on their door when there is noise. This only creates tension and puts them on the defensive. Wait until things have calmed down, then go see them the next day. [27] XResearch Source
- You should also not call the police to complain about noise. The police have their own way of dealing with it and will make your neighbors hate you. They even take revenge or escalate the situation. No one likes having to deal with the police, so try to be open and polite with your neighbors, avoiding the law. [28] XResearch Sources
- Approach your neighbors with courtesy and generosity. Tell the truth about the problem, have a conciliatory attitude and friendly gestures. Say something like “Hi, can we talk for a while. Are you free?”. [29] XResearch Sources
- Then you tell them about the noise problem. The best way is to meet them after you have prepared a plan. For example, you could say, “I hear you playing the guitar at night. It sounds great, but why don’t you practice before 11 p.m. I have to get up early to go to work, but the sound makes it hard for me to sleep.” [30] XResearch Source
- If all else fails you should contact your landlord or ask a mediator. They are trained to work with both sides to achieve mutual understanding. [31] XResearch Source
![Image titled Sleep with Lots of Noise Step 10](https://www.wikihow.com/images_en/thumb/7/78/Sleep-with-Lots-of-Noise-Step-10-Version-3.jpg/v4-728px-Sleep-with-Lots-of-Noise-Step-10-Version-3.jpg)
- The process for filing a city complaint about urban noise pollution (i.e., noise not generated by a neighbor or another direct source) varies greatly between communities. Find out about the complaint process on the internet in your community, or contact a representative at town hall to learn about neighborhood noise management.
Advice
- Some over-the-counter sleeping pills can help you sleep well despite the noise, but are not the best option. You run the risk of becoming dependent on the drug and it’s not really a long-term solution.
Warning
- If you ask others to be quiet, they will easily get angry. Don’t push the matter too far, especially if you believe they’ve been drinking. Instead, you should ask your neighborhood manager for help.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 26,755 times.
Noise that echoes into the room can disrupt sleep if you’re trying to sleep, leading to listlessness in the morning. Poor sleep has been linked to a number of health problems, including type 2 diabetes, heart disease, weight gain, and fatigue. [1] XResearch Source There are many ways you can deal with unwanted noise, and with the right measures you can ensure a good night’s sleep no matter what’s going on outside.
In conclusion, sleeping with noise can be challenging and disruptive, but it is not an impossible task. By implementing a few simple strategies and making some adjustments to your environment and routine, you can improve the quality of your sleep even in a noisy environment. Some effective techniques include utilizing white noise machines or apps, investing in earplugs or noise-canceling headphones, creating a relaxing sleep environment, and practicing relaxation techniques to calm the mind. It is important to prioritize getting enough sleep and taking care of your well-being, and with these tips, you can minimize the impact of noise on your sleep and wake up feeling refreshed and rejuvenated. Remember, adapting to sleeping with noise may take some time and experimentation to find what works best for you, but with persistence and patience, you can overcome this challenge and achieve a deeper and more restful sleep.
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