Content

• To step
• Part 1 of 3: Adjusting your bedroom
• Part 2 of 3: Blocking out sound
• Part 3 of 3: Tackling noise problems
• Tips

Sounds entering your room while trying to sleep can keep you awake at night, making you cranky by morning. Poor sleep has been linked to a number of health problems, including type 2 diabetes, heart disease, weight gain and fatigue. There are several actions you can take against unwanted noise, and with good precautions, you can ensure you get a good night's sleep no matter what is going on outside your home.

To step

Part 1 of 3: Adjusting your bedroom

1. Move your furniture. If you share a wall with a noisy neighbor or a noisy street, moving your furniture can help reduce some of the noise entering your home. Putting more furniture in your bedroom can help muffle the sound, and rearranging existing furniture can help move your bed away from the sound source.
   • Move your bed to the side of the room furthest from the sound source. If you share a wall in an apartment complex, and the wall of your bedroom is adjacent to your neighbor's living room, you can, for example, move your bed to the other side of the room.
   • Placing large, thick pieces of furniture against a noisy wall can help dampen and absorb some of the sound. Place a sturdy bookcase against the wall and fill it with books to help block out the noise.
2. Cover your walls. To effectively absorb sound coming through a wall, you can try to cover the wall with absorbent material. Acoustic panels work best, and for extra absorption you can opt for acoustic panels wrapped in thick fabric.
   • Choose panels that have a noise reduction of 0.85 or higher.
   • Try sound absorbing blankets. These specialist canvases are designed to be hung on the wall to dampen outside noise.
3. Insulate the floor and ceiling. If the noise in your house comes from below, you can reduce the noise by insulating the floor. You can do this by laying carpets, or by actually insulating the floor under the floorboards.
   • Cork works best as a flooring material. It insulates sound much better than most woods.
   • If you can't fit wall-to-wall carpeting, opt for a thick, large one.
   • If you own your house and have an attic above your bedroom, you can also insulate the attic floor. Use R25 fiberglass at least 20 cm thick to insulate the space above your room.
   • Use sound-insulating ceiling tiles with a ceiling attenuation class (CAC) of at least 40 and an NRC of at least 55. This should be able to block most types of noise, as these ceiling tiles are designed for use in homes near an airport.
4. Soundproof your windows. If noise from the street or other noisy neighbors keeps coming in, try soundproofing your windows. Make sure you have your shutters down as they can rattle. This capability will take some work and can get expensive, but it must be effective at blocking out the noise.
   • Install double glazed windows. These types of windows are effective in insulating your home and keeping out noise.
   • Hang thick curtains in your bedroom to block out noise.
   • Check the windows for cracks. These small spaces between the window and the wall not only let in drafts, but they can also let noise in. Use a secure insulating foam seal, especially for use on windows and doors, to seal these gaps and help seal off your room from outside noise.

Part 2 of 3: Blocking out sound

1. Use white noise. Ambient noises such as white noise are often useful for blocking out louder, sharper sounds through those sounds masking with soft, acceptable sounds. That's because white noise produces a uniform amount of sound at any audible frequency.
   • White noise reduces the difference between typical background noise and sudden noises, such as a banging door or car honking, that can potentially disturb sleep.
   • You can buy a special white noise machine, download white noise files online, or simply run a fan at night while you sleep.
2. Use something to distract you. If you don't have a white noise machine or fan handy, you can use household items to distract you and block out unwanted noise. A television or radio can help block outside noise, but researchers warn that leaving a television or radio on all night can disrupt your natural sleep patterns. For best results, researchers recommend using a timer so that the radio or television turns off automatically at a specified time.
3. Wear earplugs. Earplugs are an effective way to block outside noise while you sleep. They are even more effective if you combine earplugs with white noise in your room. You can buy earplugs at drug stores and online. Earplugs may take a while to get used to and they may feel uncomfortable at first.
   • Always wash your hands before putting in the earplugs to reduce the risk of infection.
   • To take them out, twist the earplug while slowly pulling it out.
   • If an earplug doesn't fit properly, don't force it. Each brand has a different design, and you may just have to try a different brand.
   • Familiarize yourself with the risks of earplugs before using them. Pulling them out too quickly or pushing them in too deep can lead to a ruptured eardrum. It also allows bacteria to enter the ear canal and cause infection. In addition, the earplug can mute important sounds, such as your wake-up alarm, a smoke alarm or the sound of someone breaking in.

Part 3 of 3: Tackling noise problems

1. Find the source of the sound. The cause can be very obvious, but before you can tackle the problem, you need to know what the underlying cause is. How you proceed will depend on the cause of your sound problem.
   • Unwanted noise is often caused by neighbors. Do you have a neighbor who plays loud music or throws noisy parties while trying to sleep? Do you live next to a particularly noisy couple?
   • Depending on where you live, your noise problem could be caused by nearby cafes, clubs, restaurants or traffic centers such as airports, railways and highways.
2. Talk to noisy neighbors. Being honest and direct is the best approach, but it can be tricky. You don't want to upset your neighbors, but you also don't want to live with constant noise and not be able to sleep. Polite and friendly communication is usually seen as the best way to deal with the noise problem when your neighbors are the cause.
   • Do not bang on the door while the noise is going on. That will only create tension and cause your neighbor to feel attacked. Wait until everything has settled, or talk to your neighbor the next day.
   • For the same reason, do not call the police with noise complaints. The police usually have better things to do, and your neighbors will blame you. They can even retaliate or escalate the situation. Nobody likes to be sent to the police, so be open and polite with your neighbors and don't bother with the law.
   • Approach your neighbors with courtesy and kindness. Be honest about the problem and keep an even temper and friendly demeanor. Say something like Hello neighbour. I'd like to talk to you about something. Do you have a few minutes?
   • Then talk to him about the noise problem. It may be better to approach him with a reasonable plan. You can say for example I can hear you playing your guitar at night. That's nice, but do you think you'll be there before 11pm. can practice? I have to get up early for work and it's hard for me to fall asleep.
   • If all other means fail, you can approach your landlord or hire a professional mediator. These professionals are trained to work with both parties towards a common understanding.
3. Tackle ambient noise. If the noise is caused by things in your community, such as traffic or construction work, then you can discuss these concerns with a council representative. Most communities have established guidelines and regulations for noise pollution.
   • The process to file a complaint about municipal noise pollution (noise not caused by a noisy neighbor or other direct source) may vary by municipality. Search online to learn about the process in your community, or contact a City Hall representative to find out how to address noise pollution in your area.

Tips

• Over-the-counter sleep aids can help you fall asleep despite noise, but they are not the best option. They carry the risk of dependence and do not solve the problem in the long run.