How much sleep have you lost recently because of loud neighbors, a snoring partner, barking dogs or traffic?
For sensitive sleepers, noise can be one of the biggest obstacles to a good night’s sleep - even when the source of the noise is understandable.
Considerate family members and housemates will hopefully turn down the television volume if you ask them politely. But it’s not so easy to stop someone snoring, or to sleep through the roar of your neighbor’s all-night party.
Then there’s the problematic combination of an older house with wooden floorboards and poor sound insulation. If people move around in the rooms above your bedroom, you may have frequent noise problems if they stay up later or wake up earlier than you.
Noise has long been my nemesis when it comes to sleep. It’s the main reason I’ve spent years testing earplugs, sound machines, and various other ways to create my own little oasis of silence.
In this article, I’ll be sharing the techniques that have worked best for me personally, and suggesting ways that might help you either cut down the noise at night or at least reduce it to a tolerable level.
1. Block or mask the noise
Sometimes your best chance for peace is to prevent as much of the noise as possible from reaching your ears. If that doesn’t work, another technique is to mask it with sound that you find more relaxing, such as music, nature recordings, sleep stories, or white noise.
I’m not suggesting giving up on trying to stop the noise at its source if you’re able to. However, when someone else controls the noise source, it’s sometimes more fruitful to focus your efforts on reducing how much noise gets inside your head.
I’ll often wear earplugs because they tend to block out a lot of the noise where I live at the moment. From time to time, I use noise-cancelling headphones or a white noise machine though.
Earplugs
In my experience, it’s hard to beat a really good set of earplugs. There are many to choose from, so you may need to try a couple of brands, styles, or sizes to get the best fit.
The difference between earplugs that fit you well with a noise reduction rating of 33 decibels and earplugs that don’t quite fit or only have a noise reduction rating of 27 decibels is significant. So it’s worth doing your own tests to see what works best for your ears.
Some brands I recommend trying because they typically have high noise reduction ratings are Moldex, Howard Leight, Hearoes, Flents, Mack’s, 3M and Ear Buddy. All of these can be bought online and in some stores, especially in the United States.
Take a look at my earplugs article in which I review and recommend several options.
Noise-cancelling or sleep headphones
There are headphones that were designed specifically to be worn in bed, usually with flatter speakers encased in a headband. Others are designed to be as small as possible so side sleepers can wear them. There are no headband styles I know of that have active noise cancellation though, so it’s a case of blocking noise with more noise.
There are some excellent noise-cancelling headphones you could try, especially from companies like Apple, Sony, and Bose. Their larger size means they are less likely to be comfortable when you lie on your front or side, however, so are best suited to predominantly back sleepers. They do give you the option to only have noise cancellation rather than music though, so may be worth trying.
Take a look at my headphones article for some options to consider.
White noise machines or other speakers
White noise or nature recordings can be helpful for masking some external noise. However, they aren’t very effective if you sleep next to someone snoring.
You do need to be mindful of the volume and length of time you listen to it for. That’s why most white noise machines have an auto-off timer and/or lower maximum volume than traditional speakers.
Another option is to use an app and Bluetooth speaker, or a home smart speaker. This gives you some flexibility to choose other sounds, and the option to use a sleep timer too.
For some specific recommendations, take a look at my white noise machines article.
2. Coping with a snoring partner
If you sleep with someone who snores, I recommend asking them to speak with their doctor to rule out sleep apnea. Additionally, there are lifestyle changes and snoring self-help products they can try. Some can be bought online or in pharmacies, and a doctor or dentist can also recommend good ones.
If your partner is willing to work with you on the problem, it might have a better outcome than you resorting to earplugs rather than addressing the underlying issue.
There are also lots of helpful resources available online for snoring. For example, the NHS website in the United Kingdom has a brief factsheet. And the British Snoring and Sleep Apnea Association has useful information and guides.
3. Soundproof your bedroom
Sound has an astonishing ability to find its way through the smallest of gaps. Since sound can transmit through most walls, it takes a lot of effort to fully soundproof a room - especially if you’re trying to do it yourself because the original construction didn’t do it well enough.
If you have the budget, a helpful first step might be to hire an acoustic consultant. If you search for ‘acoustic consultant near me’ online you can ask how much they charge to visit your home and give you specific advice on dealing with the noise in your bedroom.
Installing proper soundproofing can be very expensive though, or a complex DIY task that your landlord might not even allow. I recommend thinking carefully before spending money on soundproofing, and getting good advice from a professional before you invest in a major project.
Here are some less extreme ideas for reducing the amount of external sound that gets through to your bedroom. I’ve tried all of these in different bedrooms I’ve had throughout my life, and while none of them cut out all noise, they have all helped at one point or another, depending on the source of the noise.
- Make sure all gaps and cracks are sealed. Check your window frames, door frames, floorboards, and skirting boards. Use an appropriate acoustic sealant if you can.
- Hang heavy curtains or drapes on windows (you could even try hanging heavy material on an adjoining wall to soak up some sound if nothing else works).
- Use a door sweep or draft excluder (I have a door length fabric sausage dog that works well). In a pinch, roll up a towel or other material and place it at the bottom of the bedroom door.
- Install a blackout blind that has inbuilt extra soundproofing.
- Create a solid mass in front of the wall where most sound is travelling through. For example, put bookshelves, cupboards, or wardrobes on the wall which is next to your partying neighbour or noisy housemate. It won’t block out all sound, but every little helps.
- Make sure the room above you has a thick carpet.
For more information on soundproofing, there’s a useful article on howstuffworks.com. It also explains in more detail why it’s so hard to soundproof rooms.
And for DIY enthusiasts, familyhandyman.com has a helpful article explaining exactly how to soundproof a room, with steps for creating walls that will dampen the sound.
4. The art of communication
If the troublesome noise is coming from someone you live with, it shouldn’t be too difficult to ask them nicely to be quieter - in theory.
In reality, we all have different perspectives on what’s unacceptably noisy, what time is considered late at night, and how well others should tolerate our choice of activity.
This means the art of negotiation, or control if you’re a parent, is going to be invaluable. It’s important to ask someone diplomatically to understand the fact that the noise is affecting your sleep, daily life, and well-being.
In my experience, the tactic of calmly explaining how your life is affected usually gets a better result than simply accusing someone of being unreasonable. By asking for help and understanding, you’re more likely to get it than if you confront them angrily.
One practical example is to explain to an upstairs neighbor that you can hear them walking around in the morning before going to work, and ask if they’d mind putting their shoes or heels on just before they leave home? They might have not even realized their shoes were making so much noise and be fine with your suggestion.
Avoid a sound war
If it’s a neighbour disturbing you, I’d recommend resisting the temptation to enter into a sound war. Again, start with a polite request and continue to ask politely. If you blast your music back at them, nobody wins.
If someone is willing to work with you, try doing some experiments to find the maximum volume they can set a television or stereo to without you hearing it. They could even use a little sticker to mark the maximum volume point.
It might sound like a silly idea or just something nobody really does, but I actually did this with my downstairs neighbor when I was the offending noise creator!
Many years ago, my downstairs neighbor told me they could hear my music in the evening and they were working shifts so would appreciate it if I could keep the volume down after 8 p.m.
It only took us a few minutes of playing around with the volume and different songs to find the exact level where the bass wasn’t reaching their ears in bed. And in fact, it wasn’t much lower than I enjoyed listening to anyway, so I was fine with it.
5. Call the noise busters
This is arguably a more drastic course of action, and won’t earn you any friends: if your neighbors are being continually noisy in a disrespectful way, there may be a local government noise pollution department you can call.
This varies from country to country, but might be the only way to deal with building work on a Sunday morning or constant late-night parties.
Looking up the law where you live can help prepare your case. For example, check online what time builders can start up their power tools, what time fireworks can go on to, how late music can be played in the street.
And while on the topic of making phone calls, if you live in a new build or an old house that was converted into apartments and the soundproofing is terrible, you might find the construction doesn’t meet building regulations.
This would require some investigation, but might be worth it in the long run if you feel comfortable persuading the landlord to fulfill their legal obligations.
6. Move your bedroom
Again, this might seem like a dramatic solution, and I know that not everyone has enough rooms to simply move their bedroom.
If your bedroom is on the main road, next to a room with a screaming toddler, heavy metal fan, or barking puppy, it might be worth sleeping in a quieter room of your house.
If you don’t have a spare bedroom, and it’s only the occasional night that noise disturbs you, there’s another option: move your bed or even just the mattress to a quiet space in your home for the night.
I personally have no problem carting my mattress into the living room for the night if it means I get some sleep. I understand it might seem odd visually, but if it means you get some peace and quiet on the night before a big day, it’s an easy temporary fix.
I also understand that not everyone is physically able to move a heavy mattress from room to room. In this case, another backup option could be an auto-inflating airbed that you keep in another room. Although it won’t be as comfortable as a normal mattress, the portability gives you the option to sleep in the quietest spot in your home.
Finally, if you’re staying in a hotel for the night, ask in advance for a quiet room or even to change rooms if necessary. I find they are usually accommodating if you ask nicely.
7. Create a room within a room
In the years since I first wrote this article, I’ve thought a lot about the comments readers have left below.
A problem that crops up repeatedly is not being able to simply move rooms, and having issues like noisy upstairs neighbors, who perhaps walk around late at night and don’t have carpets, rugs, or anything else to dampen the noise.
I asked my cousin about this recently, who is a sound engineer and has his own recording studio. What, if anything, can people in this situation do to reduce the noise? Isn’t there a simple material they can plaster all over their walls to shut out all the sound, just like he has in his studio?
If you have the money, you could pay a professional soundproofing company to come and remodel your bedroom, he told me. The problem, however, is that it’s likely to be very costly and might not completely block out all the noise anyway. So we’re back to the problem of potentially wasting a lot of money.
Otherwise, what about creating a room within a room? Again, it’s a large endeavor that requires money and/or serious DIY skills. There may also be building regulations and fire hazard issues to consider.
But the concept is one I wanted to mention here, as he seemed to think it would be a lot better than simply using earplugs. How to do it is beyond the scope of this article, but if it’s an idea that interests you, I recommend reading this interesting article on homestudioexpert.com.
He also had three other useful tips that don’t require so much effort or expense:
- Put some thick squares of neoprene under the bed legs to reduce the noise vibrating its way to your brain.
- If you have a very minimalist bedroom, consider adding more soft furnishings like pillows, rugs, carpets and any fabrics which will help absorb noise energy.
- If the more high-level soundproofing steps seem too expensive, hard to achieve or just impractical, you could perhaps try yourself by using heavy curtains, or even the type used in theatres.
Personally, although the idea of a room within a room sounds good in principle, it’s not something I’ve tried or plan on trying. I’m wary of the cost, effort, and impact on my bedroom.
I just wanted to include this section as a point of interest for those who are curious about even the most extreme ways to tackle noise. I would think very carefully before investing in a project like this and consult a professional unless you really know what you’re doing.
8. Be prepared for summer noise
Back in June 2023, my 18 year old neighbor came home from the Glastonbury festival with a bunch of friends and decided to continue the party in their garden.
On a Monday night.
It was hot that night, so we had the window open. Closing it meant the noise was reduced significantly. It also meant no breeze and a bedroom that would become uncomfortably warm as the night progressed, which in itself has the potential to disrupt my sleep.
Fortunately, I have a way to cool my bed and bedroom, so I was ok sleeping with the window closed for one night, even though I prefer to keep it open.
It did get me thinking though. I realised that it can be noisier in the summer, both in urban areas and in the countryside where birds and other animals wake early and make all sorts of noise.
So, I recommend ensuring that at the very least you have a fan and light bedding at the ready. Who knows, the white noise created by the fan might even help mask other noise that’s keeping you awake. It’s a win-win if it does.
Oh, and why didn’t I ask my neighbour to turn off their Monday night drum and bass? Because I was 18 once too, and it was (hopefully) a rare event. Besides, they were so drunk, I don’t think my complaint would have done much good. So I just stuffed in some earplugs and did my best to relax and fall asleep.
9. Mind over noise
Sleep problems sometimes end up in a vicious circle, and noise as the culprit is no exception. The stress of being kept awake by noise can itself turn into a worry that you won’t sleep. That worry then becomes the reason you can’t sleep.
If the person or thing making the noise makes your blood boil and fills you with rage, then that’s also not particularly conducive to good sleep. Put simply, it’s very hard to fall asleep when your head is full of angry thoughts.
How do you adjust your own reaction to the noise? Well, the goal is to reduce how much you allow yourself to be upset by noise at night. How you go about doing that though can come down to several factors.
For those prone to stress and anxiety, it might be challenging to easily let go of noise disturbances. Trying to adopt a new attitude that you forgive (or at least tolerate) whoever or whatever is making the noise, and that you can learn to sleep with it can take time.
It’s not impossible though, and you may find you eventually become accustomed to certain sources of noise, such as traffic, and learn to sleep with it. I know the steady drone of traffic isn’t the same as a party next door at 2 a.m. But in that case, reminding yourself that it doesn’t happen every night might be the best tactic.
Personally, I try to take a few deep breaths to refocus my brain away from wishing I had Jedi powers so I could melt my neighbor’s speakers. It might sound over-simplistic, but focusing on your breathing is a simple and effective way to reduce the impact of negative thoughts.
10. Body over noise
My experience is that I sleep better when I engage in daily activities that tire me out physically and mentally, even if it’s noisier than I’d like it to be.
I know from spending years observing my own sleep, and how different factors impact it, that when I go to bed feeling ready to sleep, I’m much more likely to sleep through noise than when I go to sleep with excess energy I haven’t managed to burn off.
So try to stay active, both physically and mentally.
Further reading
Despite my focus on coping strategies for dealing with nighttime noise in this article, it’s important to acknowledge the potential adverse effects that noise can have on our sleep quality. Insufficient sleep or poor sleep quality can lead to negative health outcomes.
There have been numerous scientific studies conducted on the impact of noise on sleep that you might find interesting. My intention isn’t to alarm you, but they might help you decide how important it is to tackle the noise problem you have.
This article in 2014 looks into the cardiovascular consequences of environmental noise exposure.
A comprehensive review in 2018 considers a broad range of studies examining the impact of noise on sleep.
This article in 2022 looks at the impact of environmental noise on children’s sleep habits.
An article on the World Health Organisation website has recommendations for the acceptable noise levels in bedrooms - ideally less than 30 A-weighted decibels.
Your views
Does noise keep you awake at night? Feel free to share your story or vent your frustration in the comments below.
And if you have any useful techniques for coping with noise at night, I’d love to hear them.
