how to sleep with noise around you

To sleep in noisy environments, you should try listening to white noise to mask the noise, sleep with earplugs in that feel comfortable, rearrange your bedroom so you’re further away from the sound source, or try soundproofing your room with soft furnishings and thick curtains.

• Sound disrupts your sleep because loud sounds trigger our brain’s alert system, preventing you from properly relaxing.

Whether you're a light sleeper, you've got noisy neighbours, or you live with a serial snorer, we're sure you'll agree there's nothing worse than being kept awake at night by unwanted noise. It goes without saying you've probably dreamt of being able to press a mute button every night - if only it were that simple. Fortunately, there’s some simple noise cancelling measures you can take to give yourself the best chances of a peaceful slumber.    Let’s delve into why it’s hard to sleep with noise around you, and how to block out this noise when sleeping.

why is it hard to sleep in noisy places? 

You may be thinking it’s black and white why we can’t sleep well due to high noise levels. But there’s actually some science behind it. Loud sounds trigger our brain’s alert system, preventing you from properly relaxing. And even when you’re sound asleep, your brain is still monitoring the environment for any threats, meaning noise often disrupts deep sleep stages, causing you to experience micro-awakenings and preventing you from getting any truly restorative shuteye.

noise cancelling techniques for sleep

So, what can you do to cancel out the noise while you sleep?

• Use white noise

• Wear earplugs

• Move your bed away from the noise.

• Soundproof your room using furnishings

Below, we’ve gone into even more detail on the best ways to block out sound at night based on what type of noise is disrupting your sleep.

sleeping with white noise

Soothing, ambient sounds known as white noise can be helpful to dilute and mask louder, harsher sounds with a more tolerable noise. These sounds are made to help you relax, which in turn helps you to fall asleep quicker. Check out your app store for apps that play soothing sounds to help drown out background sounds or sudden noises that could interrupt your sleep.

Read more about the best sleep sounds to help you drift off to sleep

sleeping with earplugs

If you’re struggling with a consistent noise that’s preventing you from falling asleep each night, earplugs are probably the most effective solution for you. When shopping for plugs, it’s about finding earplugs that feel comfortable to you as they vary in size, shape and depth.

Are noise-cancelling headphones safe to sleep in?

Yes, noise-cancelling headphones are safe when sleeping, but it’s important you keep in mind that they could cause discomfort after a while by putting pressure on your ears and head, even causing headaches. We recommend you opt for sleep-specific headphones or those with a soft headband. You should also keep the volume low and ensure they don’t cause pressure points.

What are alternatives to earplugs for sleep?

If you find it hard to get comfortable with earplugs in, you can always try white noise machines, pillow speakers, mouldable wax or silicone earplugs or soft sleep headbands/headphones.

how to block out snoring without earplugs

If you're living with a serial snorer who’s keeping you awake at night, there’s almost always a resolution. First and foremost, our Luxury Anti-Snore Pillow can help to reduce snoring by supporting the head and neck using ergonomic foam. Alongside this, there are several therapies your sleeping partner can try to reduce the severity of their snoring, including nose strips.

Or are you living with someone who grinds their teeth at night or sleep talks? Like snoring, there are options to help prevent these night-time habits. The best thing you can do is to communicate with the person and address the issue together. It may even turn out they're not getting a great night’s sleep either.

rearrange your bedroom furniture

If you're living in a shared house, or your bed is on a connecting wall to your neighbours, the secret to a quiet night's sleep could be simple - try distancing yourself from the source. We recommend rearranging your furniture, moving your bed to the opposite side of the room, or as far away from the noise as possible. Also positioning large pieces of furniture such as wardrobes against a noisy wall can help to muffle sound coming through.

try other soundproofing techniques

If the noise that's keeping you up is coming from the street or noisy neighbours, soundproofing your windows is always an option. For a cheap solution try hanging a thick set of curtains from your bedroom windows or look for curtains that are specifically for blocking sound, this will help stop external noises from interfering with your sleep.

Soundproofing doesn’t end there, you can also add rugs, cushions and other soft furnishings to absorb sound and reduce echo. Lastly, sealing gaps and cracks, and using a draft excluder to block any openings will all aid noise cancelling for sleep.

If you find that you’re a lot more sensitive to noise at night, then we hope our top tips will help you secure a good night’s sleep without any distractions. Sleeping well is an important factor towards both your mental and physical health, and you can read more advice on the cost of a good night’s sleep.