How to Sleep with Noise

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] X Research 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.

Table of Contents

Rearrange the bedroom

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Move furniture. If the wall of your room is adjacent to a noisy neighbor’s room or next to a busy street, rearranging furniture can block some of the noise. Adding furniture to the bedroom also helps to block out sound, and rearranging existing furniture to create separation from the source of the noise. ^{[2] X Research Source}

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] X Research 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] X Research Sources}

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Cover the wall. To absorb sound effectively, you should use sound-absorbing materials to cover the wall. Soundproof panels work most effectively, and if you want better sound absorption, you should choose soundproof sheets wrapped in thick fabric. ^{[5] X Research Sources}

Choose sheet material with a stable reduction ratio of 0.85 or higher. ^{[6] X Research Sources}
Use soundproof screens. This special curtain fabric is designed to be hung on the wall to block outside sound. ^{[7] X Research Sources}

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Floor and ceiling isolation. If the noise is coming from the floor, you can reduce it well by isolating the floor. You just need to carpet the floor or actually isolate it with a floor mat. ^{[8] X Research Sources}

Cork is the most effective flooring material, it is much better soundproof than most other woods. ^{[9] X Research Source}
If you can’t carpet the entire floor, choose a thick and wide rug. ^{[10] X Research 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] X Research 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] X Research Source}

Sound blocking

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Use white noise. Ambient sounds such as white noise are often helpful in blocking out louder and harsher sounds, as its soft and pleasant sound can “mask” other noises. ^{[16] X Research Source} This is because white noise produces a uniform amount of sound at all audible frequencies. ^{[17] X Research Source}

White noise reduces the difference between background sounds and unexpected noises, like door slamming or car horns, that can disrupt sleep. ^{[18] X Research 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] X Research Source}

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Play music or movies for distraction. If you don’t have a white noise machine or fan, you can use items in your home to distract and fill in the annoying noise. TV or radio can block outside sounds, but researchers note that keeping the television or radio on all night disrupts your natural sleep habits. For best results, researchers recommend using a timer so that the TV or radio turns off automatically at a certain time. ^{[20] X Research Source}

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Wear earplugs. Earplugs are an effective way to block noise from entering the ears during sleep. They will even be more effective if you combine wearing earplugs with white noise in the bedroom. You can buy earplugs at drugstores or online. ^{[21] X Research Source} Wearing earplugs is a little uncomfortable at first, but you’ll get used to it over time.

Always wash your hands before wearing earplugs to reduce the risk of infection. ^{[22] X Research Source}
When removing, you rotate it while pulling it out. ^{[23] X Research 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] X Research 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] X Research Sources}

Noise handling

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Find the source of the noise. To be able to handle noise you need to find out its source if you do not know it. How to solve the problem depends on what is causing the noise.

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.

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Talk to your neighbors . Being honest and straightforward is the best way, but it’s not easy either. Of course you shouldn’t upset them, but you also can’t live with the noise and not being able to sleep. Polite and friendly communication is often the best way to deal with this when neighbors are to blame. ^{[26] X Research Sources}

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] X Research 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] X Research 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] X Research 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] X Research 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] X Research Source}

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Handling noise from the environment. If the noise comes from other causes in the community, such as traffic or construction, you can talk to your local representative. In the US, some localities have established working groups on noise. ^{[32] X Research Source} Others have a noise officer to review complaints and determine how to respond. ^{[33] X Source of Research} Elsewhere you simply bring the matter to your local council, and there will be a vote on how to proceed.

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.

Steps

Rearrange the bedroom

Sound blocking

Noise handling

Advice

Warning

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