14 Tips for How to Block Out Noise While Sleeping
Getting a good night’s sleep can be difficult when noise constantly interrupts your slumber. But don’t worry; you can take steps to block out noise while sleeping. Simple adjustments to your bedroom layout or bedtime routine can make a big difference in reducing noise emissions and helping you get the rest you need. Chronic sleep deprivation doesn’t have to be your reality.
1. Wear Earplugs
Wearing earplugs to bed is an easy and effective way to reduce disruptive noise while sleeping. Foam earplugs can block out significant external and internal noise, aiding uninterrupted sleep. However, replacing foam earplugs frequently is crucial to avoid ear infections caused by accumulated dirt. For silicone earplugs, ensure proper cleaning before each use. Incorporating earplugs into your bedtime routine can lead to more restful nights.
2. Noise-Cancelling Headphones
If you find earplugs to be bothersome due to the noise they can generate, noise-canceling headphones may be a better option for blocking out noise while sleeping. They can tune out specific frequencies that earplug alone can’t. However, getting earbuds designed explicitly for sleep is essential, which should be small and fit entirely inside the ear without bulging outside.
3. Using a fan
For some individuals, the problem lies not in the noise but in its unpredictability and frequency. The abrupt and short-lived sounds of the air conditioner or passing vehicles can startle them awake.
One solution to this issue is having consistent background noise with a sound volume and frequency. A box or rotating fan can produce this constant noise, blocking other sounds. Moreover, besides drowning out noise, sleeping with a fan may also enhance your sleep by promoting better air circulation and reducing the temperature in your room.
4. Install Heavy Curtains
If outside noise is the culprit behind your sleeplessness, blackout curtains could be a solution. Heavy-duty blackout curtains can muffle a significant amount of sound, offering an affordable alternative to expensive options like new windows or doors.
In addition to blocking sound, blackout curtains can improve your sleep by blocking out light. Streetlights and other ambient light sources may trick your body into thinking it’s daytime, making it difficult to fall asleep. However, with blackout curtains, such light sources can be effectively blocked, ensuring that your body does not receive mixed signals from artificial light when trying to sleep.
5. Try Soundproof Windows
Investing in double-pane windows can significantly decrease the amount of external noise entering your bedroom, but it may come at a high cost. These windows can block almost as much sound as the wall itself or even more, offering adequate protection against city noise.
Besides their sound-reducing capabilities, double-pane windows are also energy-efficient, making them a wise investment. They can effectively maintain the temperature in your room by keeping comfortable air in and uncomfortable air out. By reducing energy costs and decreasing your carbon footprint, these windows can also make it easier to maintain the ideal sleep temperature in your bedroom.
6. Try Soundproof Door
When trying to block out nighttime noise, it’s essential to consider the quality of your bedroom door. Thin, flimsy doors often found in apartments and houses can let noise seep through and disturb your sleep, even if your windows and walls are soundproof. If you’re struggling to sleep due to noise from other areas of your home, such as family members watching TV or talking, consider upgrading to a thicker, solid wood door for your bedroom. This can significantly reduce the amount of noise that enters your sleeping space.
7. Block the Space Underneath Your Door
Simply getting a new door won’t effectively block out noise if there’s a significant gap underneath it. However, there are affordable solutions to this problem. For instance, foam door sweeps can be placed under the door to block noise from both sides effectively.
One great thing about these sweeps is that they move with the door, so you won’t have to remove or replace them each time you open or close your bedroom door. You can install them once and forget about them.
If you’d prefer not to spend money on a foam door sweep, use a towel or an old pillow to fill the gap between your bedroom door and the floor. This simple, free solution can also help block unwanted noise and promote a more peaceful sleeping environment.
8. Look for wall decorations or acoustic tiles that can help reduce noise.
If you’re struggling with noise coming through thin walls, there are several options to consider for soundproofing. Adding foam or other sound-absorbing wall decorations can help block out noise. You don’t have to sacrifice style for function either; wall rugs, decorative curtains, tapestries, and even foam art can effectively use soundproof materials.
It would be best if you also considered using bookshelves. Not only can the wood of the shelves absorb some sound, but filling the shelves with your favorite books can create a thick paper barrier that effectively blocks sounds from the other side of the wall.
Furthermore, consider using acoustic tiles or panels to reduce ambient sound by absorbing sound waves. This helps block out noise from outside your bedroom walls and reduces echo and ambient sound inside your room. For example, if your partner snores, their snoring won’t bounce off the walls and become amplified by the solid surfaces.
9. Rearrange Your Bedroom
If you’re struggling with unwanted noise while trying to sleep, a helpful strategy is rearranging your bedroom to create distance between your bed and the noise source. For instance, if your mattress is adjacent to a thin wall that borders a noisy neighbor or occupied bedroom, moving your bed to a different location can make a significant difference. Increasing the physical space between you and the noise makes it easier to tune out the sound, even if you occasionally hear it. So, consider repositioning your bed as a practical step to block out noise and improve sleep quality.
10. Change The Bedroom
If relocating your bed fails to solve your noise-related sleep issues, then perhaps it’s worth considering moving your entire bedroom. For instance, if you’re living in an apartment with a vacant room you use as an office or gym, consider transforming it into your new sleeping area. This involves moving your bed and bedroom furniture to the spare room and repurposing your contemporary bedroom for other activities. By making this switch, you can create a more peaceful and quiet sleep environment, free from any noise disturbances impacting your rest. So, moving your bedroom might be a practical solution to blocking out noise and getting a better night’s sleep.
11. Sleep alone
If your partner is the source of the noise hindering your ability to sleep, finding a solution that works for both of you can be challenging. Snoring is a common issue that can be overly loud or inconsistent, but a partner might make noise in other ways, such as talking in their sleep or moving around in bed. Even differences in sleep routine, like falling asleep at different times, can cause disruptions. The constant sound of your partner’s noise next to your ear can make it difficult to fall or stay asleep.
In such cases, many couples consider a “sleep divorce” as a viable solution. This involves each partner sleeping in their own bed or separate bedrooms to minimize disturbances and improve the quality of their sleep. While this may seem extreme, it can be the only way for both partners to get the rest they need if one’s noise keeps the other awake. So, if your partner’s noise affects your sleep, it’s worth discussing a sleep divorce as a practical step to block out noise and improve your overall sleep quality.
12. Find The Solution For Their Sleep Conditions
If you don’t have the option to sleep in a separate room or prefer to sleep next to your partner, there are still ways to address their snoring or other noise-related sleep disruptions. One common cause of loud and disruptive snoring is obstructive sleep apnea, where soft tissues in the throat collapse and block the airways during sleep, leading to snoring and oxygen deprivation.
Fortunately, sleep apnea is treatable, and a Continuous Positive Airway Pressure (CPAP) machine can be an effective solution for your snoring partner. This device gently pushes air through the airways to keep them open during sleep, reducing snoring and preventing the adverse effects of sleep apnea.
Alternatively, elevating the upper body can also ease sleep apnea symptoms. This can be achieved with a simple wedge pillow or an adjustable bed, which can help keep the airways open and improve breathing during sleep.
By addressing the underlying cause of your partner’s noise, whether sleep apnea or other factors, you can effectively block out noise while sleeping and enjoy a better night’s rest.
13. Identify and manage the noise sources that are within your control.
Identify and control the noise sources you have the power to manage. Simple changes like starting the dishwasher or dryer well before bedtime can prevent their noise from disrupting your sleep. You could also consider scheduling a maintenance appointment for your HVAC system to reduce the noise it generates.
Take the time to identify the specific noise sources that are keeping you awake at night. You may find that with a little effort and proactive planning, you can eliminate or reduce the volume of these sounds and enjoy a more peaceful and restful night’s sleep.
14. Consider a new place
Getting a good night’s sleep is vital for our overall health and well-being, so if you’re struggling to block out noise while sleeping, it’s essential to consider all your options. While it may seem drastic, finding a new apartment could be your last resort if you’ve tried everything else and nothing seems to work. It’s important to remember that sleep is just as crucial to our health as food, water, and air, and if noise prevents you from getting enough of it, then it’s worth exploring alternative solutions. So, if your noisy surroundings are causing you sleepless nights, and you’ve exhausted all other options, it may be time to consider finding a quieter living space to ensure you get the rest you need.
Summary
Sleeping well is essential to your physical and mental health, but it can be challenging if noise keeps interrupting your slumber. However, several simple and effective ways to block out noise while sleeping exist. From wearing earplugs or noise-canceling headphones to using a fan or installing heavy curtains, these tips can make a significant difference in reducing noise emissions and helping you get the rest you need. By implementing these tips, you can improve your sleep quality, reduce chronic sleep deprivation, and enjoy better health and well-being.
