How to Fall Asleep With Noise

How to Fall Asleep With Noise

Whether it is a roommate that likes to play loud music till late in the night or you are sleeping in a hotel room that happens to have a nightclub on the ground floor there are no words to describe the nuisance that the noise causes. And this is more so when you have to wake up very early in the morning to attend a lecture or for a business conference. Noise is one of the worst things that can ever happen not only to insomniacs but the average person that just wants to get a good night’s sleep.

Getting enough sleep each night is one thing and getting restorative and high quality is another. However, if you cannot control or blocks out the noise, you will have a hard time getting some sleep. And you should know that lack of sleep will not just make you feel groggy the next day, but it can have several negative health implications that include things like high blood pressure and depression. But, whether you are sleeping in a dormitory or a hotel room, there are some simple things that you can do to block out the noise night’s sleep.

Sleep is vital for the development of both the brain and body. It is a fact that you cannot do without it and so whether you sleep in a dormitory or a hotel room you should never let noise stop you from getting high quality and enough sleep. Take some action for the well-being of your health, and this should not be a problem with the tips below in mind.

Tip #1: Cover it with White Noise

It might seem odd to seek to deal with annoying noise by making, even more, noise. However, research proves that white noise is very useful in dealing with noisy rooms and it will help you sleep better. White noise works by ensuring that you do not hear the noise coming from outside and it also has a soothing effect that takes your mind off the “bad sound”. White noise also has a consistent pitch and rhythm that according to research is beneficial for sleep.

There are many types of these sounds, but experts describe them as any kind that is consistent and without any recognizable tempo or variance. You can use some objects in the room such as an air conditioner or fan to produce it, but if you are in a sharing dormitory room, a phone app is the best for you. Travelers will also benefit from the app because they only need to have it on their phone and they will be able to use it in all their journeys.

Tip #2: Earplugs

Earplugs will muffle and reduce any distractions from outside noise, and they are one of the most effective ways of blocking out the noise to ensure that you get a good night’s sleep. In fact, some earplugs are so effective in blocking the noise that you might end up oversleeping. However, you have to invest in the right pair because some cheap ones are just a waste of money as they only irritate your ears.

The best thing about earplugs is that you can use them on several other occasions and not only just when in bed. If you are in a noisy room and want to read for a forthcoming exam or if you want to read a book in a tumultuous train they will come in handy. There are many earplugs for sleeping available in the market, but the best are those with NRR 33 rating but make sure that you wear them correctly.

Tip #3: High Tech Noise Suppression Products

Sharing a room in college is almost unavoidable, but this does not mean you have to bear sleepless nights just because you have noisy roommates. If the earplugs and white noise do not seem to work for you, it is a good idea to invest in some high tech devices to help suppress the annoying noise. There are plenty of options online when it comes to these products, and so the right idea is to do in-depth research so as to know what will be most beneficial for you.

You can buy some high-tech earplugs that have an acoustic chip that will only allow quiet noise to pass and block anything that is above a particular decibel. These earplugs are perfect when you still want to talk to your friends or when you wish to know what is happening around you. There are also some types of noise-cancelling headphones that use an anti-noise signal to cancel out the bad noise. They are perfect for travelers when on an airplane as they are very useful in dealing with low-frequency and constant sounds.

Tip #4: Deal with Underlying Cause

Where is the noise coming from or who is making the noise late at night? The answer to this question might be all you need to deal with the annoying noise at night. If you have roommates that play loud music at night or watch movies on their laptops with a full volume, you need to talk to them. They might not like it but the fact that you share a room means that they should also respect your need for sleep without any distractions.

You will be surprised to find out that your roommates do not know that their noise prevents you from sleeping and so talking to them might be enough to make them stop. Things might be a little harsh for travelers sleeping in a hotel room but talking to the management can also help with the noise. And so once you know the underlying cause of the noise blocking it out will be easier for you.

Tip #5: Soundproof the Room

Sound can find its way into your bedroom even through tiny gaps. The sound waves can also transmit through most solid walls, and this fact makes things worse. However, if you can cover up the gaps, you will be able to soundproof your room enough to ensure that you can get some sleep. Start with your windows and make sure that you close them well and then you can now seal all the gaps. Sealing the gaps even with some clothes or blankets and towels can cause a significant reduction in the noise level.

Also, try to hang heavy curtains in your room as they are also very effective in keeping the noise out. If your curtains are not thick enough, you can always get creative and use a couple of pairs instead of just having a thin curtain and then remove the extras in the morning. Soundproofing the walls might seem like a tall order but creating a solid mass on the wall that brings in the noise using bookshelves and wardrobes can make a significant difference.

Tip #6: Deal with Psychological Factors

Are you always wondering why some of your friends have no trouble at all sleeping in noisy environments? The answer to this mystery might be that they are used to the noise or they do not let it affect them psychologically. It is not always possible to wear earplugs or use white noise, and this is more so when you are travelling and have to sleep in a hotel room. But, this does not mean that you cannot get a good night’s sleep because you can tune your brain to block out the noise.

How you react to the noise will determine whether you can sleep well or not. Try to relax and regulate your breathing so that you can prepare your body for sleep. Also, develop a new or positive attitude towards the noise and whoever is making it and don’t let it make you angry or annoy you as this will only make it hard for you to sleep.

 

About the author Jane Collins

Jane Collins is a Founder of g9sleeptight.com , a blog dedicated to providing many useful tips and solutions on healthy sleep. Follow Jane on Twitter: @g9sleeptight.