White noise reduces the difference between typical background sound and sudden noises, like a door slamming or a car honking, that could potentially interrupt sleep. [3] X Research source You can buy a specialty white noise machine, download white noise tracks online, or simply keep a fan blowing in your room while you sleep. [4] X Research source
Always wash your hands before putting in earplugs to minimize the risk of infection. [6] X Research source To remove, twist the earplug while slowly pulling outwards. [7] X Research source If an earplug doesn’t seem like a good fit, don’t force it. Every brand shapes their product differently, and you may simply have to try a different brand. [8] X Research source Familiarize yourself with the risks of earplugs before you use them. Removing them too quickly or pushing them in too far can lead to a ruptured eardrum. They can also introduce bacteria into the ear canal, which could cause an infection. In addition, the earplug may muffle important sounds, such as your alarm to wake up, a smoke alarm, or the sound of someone breaking in.
Move your bed to the side of the room farthest from the noise source. If you share a wall in an apartment building, for example, and your bedroom wall is in your neighbor’s living room, try pushing your bed to the far side of the room. [10] X Research source Positioning large, thick pieces of furniture against a noisy wall can help absorb and muffle some of the sounds. Try putting a bulky bookshelf against the wall and filling it with books to help block out noise. [11] X Research source
Choose panels that have a noise reduction rating of 0. 85 or higher. [13] X Research source Try acoustical blankets. These specialty clothes are designed to be hung on the wall to muffle outside sound. [14] X Research source
Cork works best for flooring materials. It insulates sound much better than most woods. [16] X Research source If you can’t put wall-to-wall carpeting down, opt for a thick, large area rug. [17] X Research source If you own your own home and have an attic above your bedroom, you can also insulate the floor of the attic. Use R25 fiberglass at least eight inches thick to help insulate the space above your room. [18] X Research source Use acoustically-rated ceiling tiles with a ceiling attenuation class (CAC) of at least 40 and an NRC of at least 55. This should help block most types of noise, as these ceiling tiles are designed for use in homes located near an airport. [19] X Research source
Install double or secondary glazing windows. Both types of windows are effective at insulating your home and blocking outside noise. [20] X Research source Hang thick curtains in your bedroom windows to help block some noise. [21] X Research source Check the windows for gaps. These tiny spaces between the window and the wall don’t just let in a draft of air, they can also let outside noise slip in. Use a safe insulating foam sealant made for use on windows and doors to stop up these gaps and help seal your room off from the noise outside your home. [22] X Research source Purchase blackout curtains to keep light out if this is also an issue. [23] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019.
Oftentimes, unwanted noise is caused by neighbors. Do you have a neighbor who plays loud music or throws loud parties while you’re trying to sleep? Do you live next door to a particularly noisy couple? Depending on where you live, your noise problem may be caused by nearby bars, clubs, and restaurants, or traffic centers like airports, train tracks, and highways.
Don’t come banging on the door while the noise is happening. That will only create tension and force your neighbor to feel defensive. Wait until things have died down, or approach your neighbor the next day. [25] X Research source Likewise, don’t call the police over noise complaints. The police generally have better things to do, and your neighbors will resent you. They may even try to retaliate or escalate the situation. No one likes having the police called on them, so be open and polite with your neighbors and leave the law out of it. [26] X Research source Approach your neighbor with courtesy and kindness. Be honest about the problem and maintain an even temper and a friendly demeanor. Say something like, “Hi neighbor. I was wondering if I could talk to you about something. Do you have a few minutes?"[27] X Research source Then speak with them about the noise issue. It might be best to approach them with a reasonable plan. For instance, you might say, “I hear you playing your guitar at night. That’s cool, but do you think you could practice before 11 pm? I have to get up early for work and it’s difficult for me to get to sleep. “[28] X Research source If all else fails, contact your landlord or try bringing in a professional mediator. These professionals are trained to work with both parties to arrive at a mutual understanding. [29] X Research source
The process for filing a city complaint over urban noise pollution (i. e. , noise not caused by a loud neighbor or other direct sources) is vastly different from one community to the next. Search online to learn about the process in your community, or contact a representative at city hall to inquire about how to address noise pollution in your neighborhood.
