How to Be Less Sensitive to Noise When Sleeping: 6 Useful Tips to Try

Do you wake up at the slightest of sounds during the night? If so, it’s probably making you feel tired and grumpy on a daily basis, as well as making it hard for you to concentrate on your tasks.

Well, worry not — we are here to help! Below, you’ll find some of the best tips for making yourself less sensitive to noise while sleeping.

Why Are You So Sensitive to Noise?

If you find that you can hear pretty much anything in your environment while sleeping, you are most likely a light sleeper. Besides noise, you’ll also be disturbed by lights, smells, and movement. Although most people are light sleepers by default, it can also be caused by everyday stress, anxiety, depression, and other conditions.

Now, most light sleepers have trouble falling asleep once they wake up at night. As a result, they seldom get enough sleep and are exhausted and grumpy during the day. What’s more, light sleepers often struggle with focus at work or school, meaning that they are easily distracted and prone to procrastination.

So, it comes as no surprise that most of them search for ways to reduce their sensitivity or at least make their environment less noisy while they sleep. In the sections that follow, we’ll provide tips for both options and help you get a good night’s sleep every day.

1. Try to Reduce Stress

Do you usually struggle with noise sensitivity when you’re stressed out or anxious about something happening in your life? In that case, tackling the stress and anxiety at their root is the best way to return to restful nights.

Of course, reducing anxiety and stress is easier said than done. It takes a lot of effort and commitment on your part to learn healthy coping mechanisms and release what’s causing you discomfort.

In most cases, working with a therapist can go a long way in helping you feel more at peace. But if you cannot afford it or you’d rather work on it on your own, you can try to de-stress yourself using different self-help methods.

For example, doing breathing exercises right before bed is an excellent way to unwind. You can also practice meditating, do yoga, read, or choose any other activity that brings you peace and helps take your mind off your worries.

The only activity that isn’t recommended is working out or going for a run. Namely, it will cause an endorphin rush that will actually make it more challenging to fall asleep. So, whatever you choose, make sure it is not too physically taxing.

2. Buy Earplugs

If you live with someone else or you have noisy neighbors, it is best to invest in a pair of quality earplugs. Just pop them in your ears when you get into bed, and the vast majority of the noise that occurs in your home will simply never reach you.

The greatest fact about earplugs is that there are dozens of varying shapes and sizes to choose from. Plus, they come in different materials ranging from silicone to flexible polyurethane foam. Thus, there is a pair that will fit any ear and ensure you are equally comfortable and protected from noise.

Depending on your needs and preferences, you can buy either reusable or disposable plugs. If you need them every night, it’s best to go for reusable models, as they will make things easier on your budget.

You can use headphones or earbuds and play some music as an alternative to earplugs. However, you should be mindful that headphones could get damaged if you toss and turn excessively. Additionally, there’s a risk of potentially hurting yourself with the cable.

Alternatively, you can use headphones or earbuds and play some soothing music. This is another effective way to drown out noise. However, you must take into consideration that during sleep, headphones could potentially get damaged due to excessive tossing and turning. Additionally, there’s a possibility of causing discomfort or even minor injury if the cable is mishandled.

3. Soundproof Your Room

Besides using earplugs, you can also reduce night noise by soundproofing your room. Although this endeavor might seem too challenging, there are actually quite a few tricks that you can try without breaking the bank.

For example, it’s smart to rearrange the furniture in your room in a way that blocks out the majority of outside noise. You can do that by placing a bookshelf or a closet along your outside-facing walls.

Next, you can get a high-quality door sweep. By placing it at the bottom of your door, you can effectively block out any sounds coming from the rest of your home. And if you’d like to save some money on this particular investment, you can use a fluffy towel instead.

Of course, you mustn’t neglect your windows, as they let in a big chunk of the noise that wakes you up. You can seal up any gaps with acoustic caulk or get new weatherstripping tape.

In addition, you can also invest in soundproofing curtains or cover the windows with moving blankets. Your decision should depend on your budget, as well as the volume and severity of outside noise you’re dealing with.

Lastly, if you have an extensive budget and you want to ensure your room is a 100% noise-free sanctuary, you can soundproof your walls and ceiling too. Whether you buy sound-dampening panels or renovate your drywall, there are numerous tricks you can try to help yourself sleep better at night.

4. Get a White Noise Machine

In recent years, white noise machines have become everyone’s go-to solution for many sleep-related issues. These devices emit sounds of various frequencies at the same time, which can have a soothing effect on the listener.

Many people use white noise machines while sleeping, claiming that it helps them sleep more deeply and wake up rested in the morning. Besides adults, these machines can also help babies and toddlers, and they’re even useful for pets with a fitful night’s sleep.

Now, there are hundreds of white noise machines to pick from on the market. They vary in size, portability, and the variety of sounds they can make, as well as in design. Still, the number of options simply means that you will definitely be able to find something that fits your needs.

If you aren’t sure whether a white machine would really help you, we have a suggestion. Before buying one, try playing some white noise compilations on YouTube. You can pick between hundreds of playlists and videos ranging from ambient sounds to plain white, brown, or pink noise combinations. A powerful room fan can also serve as a makeshift noise generator.

In case you find that white noise works for you, just look for a machine that fits your budget. Play it while you sleep, and it will drown out any other noise that might disturb your rest.

5. Change Your Everyday Habits

Your daily habits — including your diet and sleep hygiene — have a lot of influence over your sleep. For instance, if you eat heavier foods at bedtime, you will have a more difficult time falling asleep at night. The same is the case if you consume alcohol or a lot of caffeine late at night.

Moreover, it’s also important to keep a regular sleeping schedule. In other words, you should try to go to sleep and wake up at approximately the same time every day. That way, your body will get used to the same routine. As such, it will allow you to rest without being easily disturbed by the noise happening around you.

Speaking of routines — do you take afternoon naps regularly? If so, this habit might be costing you some precious sleep at night. Namely, if you sleep in the afternoons, your body will likely not be able to produce sleep hormones at bedtime.

As a result, you will either struggle to fall asleep or sleep fitfully all night. In the morning, you will wake up even more tired, which will force you to take another nap later on.

Thus, it is essential to break this vicious circle. When you become sleepy in the afternoons, try distracting yourself with something that will keep you awake. Once the urge to go to sleep subsides, you will have more energy again.

At that point, you’ll be able to stay up until the evening. And when your bedtime comes, you’ll sleep more deeply and get enough rest to face the next day head-on.

6. Soundproof Your Home

If the majority of the noise that wakes you up comes from other people living in your home, this tip is for you. Certain tricks and hacks can help make your home a lot more quiet.

For those bothered by footsteps, it is smart to get plush rugs and place them along hallways. The carpets will absorb most of the noise caused by someone walking, ensuring no one is disturbed at night.

In addition, you can fix up anything that causes unnecessary noise in your home. Whether it’s squeaky floorboards or loose door hinges, most repairs don’t cost too much and can be done all on your own.

Lastly, it’s also crucial to talk to your roommates, partner, family, or neighbors. So, tell them that noise bothers you and wakes you up at night. In most cases, that should be enough to make them a bit more mindful as they move around the house.

Also, you can sit down and brainstorm some solutions together. That way, everyone can enjoy the comfort and freedom they need in their own home.

Final Thoughts on Noise Sensitivity

Whether you are usually a light sleeper or you’ve been going through a difficult time lately, there are certain tips that can make you less sensitive to noise at night. From changing your habits and diet to soundproofing your bedroom and home, you can try out a long list of solutions.

If you’re unsure where to start, we suggest that you experiment with at least a few of our tips. Give yourself some time to get used to them, and then slowly eliminate those that aren’t helping. By doing so, you will be able to find an option that truly helps you sleep better at night. Good luck and sweet dreams!

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