![]() If your partner’s snoring is keeping you up, talk with them about it. Planning ahead by cooking meals and laying out the next day’s clothes during waking hours can also cut down on disruption. ![]() For example, it might help to request that your partner or roommate use headphones to listen to TV or music and refrain from talking on the phone inside while you are sleeping. When operating on different sleep schedules, some noise at night is inevitable, but you could try agreeing upon rules for quiet hours. If your primary source of noise at night is coming from other people in your home, communicate with them about how they can help you get the sleep you need and how you can return the favor. A research study found that hospital patients who wore earplugs and an eye mask woke up less often and experienced more deep sleep compared to a group of patients who did not.Īn alternative to earplugs is to find small, comfortable noise-cancelling headphones, which are designed to block out noise and also allow you to introduce relaxing sounds that could help you sleep. Ear plugs are an effective tool as long as they don’t interfere with your ability to sleep. Turn off alerts: Make sure you have your electronic devices on silent mode so that notifications don’t wake you up at night.ĭepending on your living situation, you may not be able to physically soundproof your bedroom.When the time comes to replace an appliance, shop for one that is quiet. Reduce appliance noise: If your refrigerator or air conditioner is emitting abnormal sounds, have it repaired.Insulate windows: If loud noises are infiltrating your bedroom from the outside, options include installing soundproof windows as well as sealing any air gaps in the windows you have.Adding rugs, cushioned furniture, or thick curtains to your bedroom might help block or lessen noise both coming in from the street and from within your house. Add soft surfaces: Sound reverberates off of hard surfaces and is absorbed by soft ones.Adjust Your Bedroom EnvironmentĬreating a bedroom space that’s as supportive of a quiet night’s sleep as possible is a critical part of good sleep hygiene. ![]() ![]() Think about the specific sounds that affect your living space as you review the following ideas for avoiding noise at night. Additionally, other people or pets in your home may make noise that disrupts your sleep. Even in suburban or rural settings you are unlikely to be completely isolated from noisy appliances, cars, neighbors, and animals during the night. In a city, it’s common to deal with the sounds of traffic, sirens, airplanes, or people gathering outside. The relationship between noise during sleep and long-term health effects is less clear, but studies indicate a possible association with high blood pressure, heart disease and stroke, increased use of sleep medications, and decreased overall health. Poor quality sleep over a long period of time is linked with high blood pressure, heart disease, weight gain, type 2 diabetes, and certain types of cancer. Sleepiness, irritability, and poorer mental health are associated with exposure to nighttime noise the night before. Although you are unlikely to notice subtle changes to your sleep structure and biochemical experience of sleep, these changes can manifest the next day in ways that are more pronounced. Getting sufficient undisturbed sleep is critical for feeling good and performing well. Nighttime noise may also cause extra production of hormones such as adrenaline and cortisol as well as elevated heart rate and blood pressure.Ī study of circadian rhythms in mice showed an increased sensitivity to noise trauma at night compared to during the day, and the researchers hypothesize this sensitivity may apply to human circadian rhythm as well. Environmental noise, such as air and vehicle traffic, has been shown to increase stage 1 sleep and decrease slow wave and REM sleep. Sleep stages are the different types of sleep we cycle through each night, ranging from lighter stages (1 and 2) to deep (slow wave) sleep and rapid eye movement (REM). Even noises that don’t wake you up have subconscious effects on sleep by changing the time we spend in certain sleep stages. Noises at night might wake you up, and a fragmented night’s sleep is less refreshing. Exposure to too much noise during sleep has immediate effects while we are sleeping, which leads to short-term issues the next day, and over time may result in long-term mental and physical consequences.
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