Noise and light are two things that can keep you awake all night because they make it hard to fall asleep and remain so for long. Unlike light, noise is hard to get rid of, and this is more so if it is emanating from sources beyond your control. But, the great news is that there is something that you can do about it so as to make sure that you are not groggy in the morning due to lack of sleep.
Here are some tips that will be very useful when trying to blocking out noise.
#1 Wear Earplugs
Earplugs are by far the most effective thing that you can use to deal with noise when trying to sleep. The earplugs for sleeping will keep the noise out by blocking your ears, and the good thing is that some modern types will still make it possible for you to hear people talking or a crying baby. But, make sure that you buy a pair that is a perfect fit for your ears and that you handle them hygienically.
#2 Arrange your Furniture Appropriately
As hard as this tip might be to accept, where you place the furniture in your chamber will dictate the level of noise in the room. It is important to take the time to arrange everything in the room appropriately because this might determine whether you get some sleep or not. For example, placing a wardrobe or bookcase against the wall can help muffle noises coming from outside or the next room. Also, having numerous furniture items in the sleeping chamber reduces noise levels because they will absorb some of it.
#3 Insulate your Floor and Walls
If the noise is coming from the room or apartment below yours, then you have to cover the floor so as to block it out. Use some thick rugs to cover your floor because they are very useful for muffling noise or even insulate your floor below the baseboard if you own the house. However, make sure that you use the services of a professional if you want to cover below the baseboards because it is not an easy chore. For the walls, you should use an absorbing material such as acoustic panels because they absorb a significant percentage of the noise. You can make them more efficient by going for those that come wrapped with thick fabrics.
#4 Use White Noise
White noise is any ambient sound that will not disturb your sleep. This kind of noise is very effective in blocking out any loud and sharp sound that may interfere with your sleep. Its effectiveness comes from the fact that it delivers sound that is uniform at all audible frequencies. There are many sources of this noise that you can use, and they include things like the air conditioner and fan. But, you can also install some applications on your phone that produce white noise as you sleep.
#5 Curtains can also be Helpful
Windows are one those places that most of the noise in your bedroom gets in, and so some thick curtains can be very useful. Investing in some thick curtain might look expensive, but it might be the only thing that will make sure you get some rest. Using more than one curtain on your window can also help if you do not have thick ones. Also, make sure that you seal off any gap in your window with insulating foam because the spaces can let in all the noises nearby.
#6 Change Rooms
In some instances, the amplification of the noise coming from outside is a result of the location of your bedroom. For example, if the bedroom is in the front part of the house and next to a highway it is likely to be noisier than the rooms at the back. If this is the case, changing the location of the bedroom can reduce or even eliminate the noise. Changing rooms might not be possible if your house does not have multiple bedrooms, but if it is doable, you should experiment with the other chamber so as to compare the noise levels before you make a permanent move.
You have to get high-quality and enough sleep if you want your body to function correctly. And so, you should not let any noisy neighbors or the cars on the highway prevent you from slumbering as there are many things that you can do to keep the noise at bay. The six tips above are just a few of them, but the most important thing is to stop complaining about noise and take some action.
Disclaimer: All images are provided by the author.
Jane Collins is a blogger at G9SleepTight, a blog dedicated to helping people to have a good night’s sleep. Follow Jane on Twitter at @g9sleeptight.