Getting enough sleep is important for mental and physical health for people of all ages. Most adults need between seven and eight hours of sleep a night to perform at their maximum ability. Getting any less can affect mental alertness. Sleep boosts the immune system and aids the nervous system. Memory and physical performance also are reduced from lack of sleep. Noise-reducing sleeping aids can help people with sleep disturbances avoid developing an addiction to sleeping pills, which tend to lose effectiveness the longer they are used.
Wall panels
Researchers at Georgia Tech Research Institute found that by installing sound-absorbing panels in nursing home walls, they decreased noise by a factor of 16. The elderly often sleep lightly and are easily awakened by noise. The average cost of sound-absorbing panels is between $1.50 and $2 per foot. Panels can be hung independently in a hallway or set up against an exiting wall to absorb ambient noise that can wake light sleepers. Acoustical wall and ceiling padding also can help to reduce noise while sleeping.
Headsets
Wearing sound-blocking headsets or earmuffs may take some getting used to, but they can be useful sleep aids for blocking out noise. Consultants at Soundproofing.com recommend finding headsets that are adjustable and fit over the back of the head or under the chin. Before going to bed with headsets, users should let their hearing become accustomed to the quietness by wearing the headphones in a noisy bathroom for a few minutes before retiring. Extra pillows or a horseshoe-shaped pillow can help block the head and hold the headset in place. Keep your hair out of the way to avoid inference with the seal.
White noise machines
White noise is a flat sound that can lull people to sleep. Electronic devices that provide white noise or white noise recordings can be very helpful in blocking out other noise that keeps sleepers awake at night. Sleep doctor Michael Breus found that sound masking techniques were the most effective means of decreasing noise for sleeping, beating out earplugs and acoustic sound-absorption methods in surveys. Clock radios often come equipped with white noise capabilities. Other people find that oscillating fans or ceiling fans can provide the proper levels of white noise to block out other interruptions.
