Neighbors who play loud music, a raucous bar next door, an endlessly chirping car alarm or a snoring spouse all can lead to a miserable night of tossing and turning. Insomnia caused by noise is more than a nuisance. Insufficient sleep can lead to a number of health problems and ultimately shorten your lifespan. If constant noise is keeping you awake, look for ways to either block out the noise or, more ideally, end it.
Step 1
Add white noise to your bedroom. White noise is a sound that contains a wide range of frequencies and thus can help cancel out distracting noises. Using white noise in your room helps you fall asleep faster and stay asleep, according to Consumer Reports. High-end gadget shops sell intricate white noise machines that can cost more than $100, but you might find the same benefit by running a fan or air conditioning unit in your bedroom.
Step 2
Relax. Chances are the noise itself is not keeping you awake so much as the stress associated with hearing the noise. Try deep-breathing exercises to calm your nerves. Put on a CD of quiet music or nature sounds if those help you relax.
Step 3
Plug your ears. Simple, cheap PVC earplugs will be sufficient to block out most disruptive sounds, according to Ulrich Boser of Slate. You also could invest in a pair of noise-canceling headphones or earbuds, which can provide white noise directly into your ear. If you're concerned this might cause you to miss your wake-up alarm, buy the vibrating variety of alarm clock.
Step 4
Optimize your sleeping area. You'll have better luck beating the noise if you tackle obstacles to sleep you can control. Use a sleep mask or thicker curtains to block out light if it disturbs you, or buy a night light if you feel uncomfortable in total darkness. Firm up your mattress with a board if it's sagging, and keep your bedding clean. Keep the television off.
Step 5
Try diplomatic means of ending the noise if it's a recurring problem. Politely tell your neighbors if they're keeping you awake. They might not even be aware that their noise is audible in your apartment. If a snoring bed partner is keeping you awake, suggest he visits a sleep clinic, as loud snoring can indicate potentially serious health problems.
Step 6
Visit your doctor or a mental health professional if you are unable to conquer the noise on your own. She might prescribe or suggest medications to help you sleep or assist you in finding relaxation techniques that work best for you. She also can help identify medical conditions that could be interrupting your sleep.
Things You'll Need
- White noise machine, fan or air conditioner
- Earbuds or noise-canceling earphones
