Miya Pearson
Sleep is essential for our productivity, mood, and mental health. However, noise can significantly impact our sleep, causing us to wake up or reducing the quality of our rest. Environmental noise, such as traffic or snoring, can increase light sleep and decrease deep sleep, leading to potential long-term consequences. The good news is that we can train ourselves to sleep better in noisy environments through behavioural modifications and sleep-promoting habits. This involves adapting our physical environment, such as soundproofing our bedroom or using white noise machines, and training our minds to focus on calming activities or sounds.
| Characteristics | Values |
|---|---|
| Techniques | Behavioral modifications, sleep-promoting habits, meditation, deep breathing exercises, focusing on something other than the noise, white noise, music, earplugs, soundproofing, exercise, natural sunlight, warm bath or shower |
| Effects of Noise | Disruptive to sleep, can cause a fragmented night's sleep, can affect the quality of rest, can cause increased production of hormones such as adrenaline and cortisol, elevated heart rate and blood pressure |
| Benefits of Training | Improved sleep, improved productivity, improved mood, improved mental health |
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What You'll Learn
- Meditation and deep breathing exercises can help calm your nervous system
- Sound-proof your bedroom with rugs, curtains, and soft furnishings
- Use white noise, pink noise, or music to mask unwanted sounds
- Exercise and spend time in nature to improve sleep quality
- Relax your self-imposed rules about the perfect sleep environment
Meditation and deep breathing exercises can help calm your nervous system
There are several ways to train yourself to sleep better outside noise, and meditation and deep breathing exercises are among the most effective techniques.
Deep breathing exercises can help calm your nervous system and ready your body for sleep. One such exercise is the 4-7-8 technique, which involves focusing on taking long, deep breaths in and out. To use this technique, part your lips gently and exhale completely, making a breathy "whoosh" sound. Then, inhale silently through your nose for a mental count of four. Next, hold your breath for a count of seven. Finally, exhale forcefully through your mouth for a count of eight, making a whoosh sound again. This technique promotes relaxation and may help ease people into sleep.
Another deep breathing exercise is Bhramari pranayama, which involves covering your ears with your hands and placing your index fingers above your eyebrows, with the rest of your fingers over your eyes. You then apply gentle pressure to the sides of your nose and focus on your brow area. Keeping your mouth closed, you breathe out slowly through your nose, making a humming "Om" sound. This exercise can quickly reduce your breathing and heart rate, calming your nervous system and preparing your body for sleep.
Box breathing is another effective technique. To practice this, sit with your back straight and breathe in, then exhale slowly while pushing all the air out of your lungs. Inhale slowly through your nose for a count of four, hold your breath, then exhale slowly through your mouth for a count of four, focusing on getting all the air out of your lungs. Box breathing is a common meditation technique that helps you find mental focus and relax.
Meditation is excellent for training your mind to focus on a single point, such as a vision or a personal mantra. It can help you gain control over your mind and calm your nervous system, making it easier to fall asleep. To aid your meditation practice, you can play classical music softly through noise-cancelling headphones or use white noise and guided meditation apps on your phone.
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Sound-proof your bedroom with rugs, curtains, and soft furnishings
Soundproofing your bedroom can help you create a peaceful environment for better sleep. Soft furnishings, such as rugs, curtains, and wall hangings, can be used to absorb and block sound, reducing noise pollution and creating a quieter space. Here are some tips to soundproof your bedroom using these soft furnishings:
Rugs
Rugs can be used to minimise echo and absorb sound, especially if you have reflective flooring like wood or tile. Look for thick rugs with an open-weave fabric, felt, or fluffy texture. A heavier rug will absorb more sound and reduce echo. You can also add a thick felt pad or rubber padding underneath your rug to further dampen any sounds and absorb more frequencies.
Curtains
Soundproof curtains are designed to absorb and muffle sound, reducing noise infiltration from busy streets or crowds outside your window. They often serve a dual purpose as blackout curtains, blocking out light and providing greater privacy. Soundproof curtains are typically made with heavier materials, such as thick, padded industrial blankets, or faux-linen with a textured look. When choosing soundproof curtains, consider the size of your windows to ensure they sufficiently cover the space.
Soft Furnishings and Wall Hangings
Soft furnishings like heavy drapes and thick wall hangings can naturally dissipate sound while adding warmth to your bedroom. These layers act as barriers, reducing sound transfer through walls and around your space. Any kind of fabric hanging can help, with increased weight providing more absorption and a quieter room. You can even hang a decorative woven rug as a sound barrier that covers more surface area.
By incorporating these soft furnishings into your bedroom, you can effectively reduce outside noise and create a more peaceful environment for better sleep.
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Use white noise, pink noise, or music to mask unwanted sounds
White noise refers to a noise that contains all frequencies across the audible spectrum in equal measure. It is sometimes referred to as broadband noise. White noise is often likened to the static that comes from an untuned radio or television. It can be used to mask disruptive sounds and is ideal for blocking out unexpected noises that can disturb sleep. The brain registers white noise but does not engage with it in the same way as music or speech, making it less likely to disrupt sleep. White noise machines are a wise investment for those who struggle to sleep due to noisy sleeping environments.
Pink noise is similar to white noise but with a bass rumble, creating a deeper sound. It contains all audible frequencies but with more energy at the lower end of the spectrum. Examples of pink noise include rustling leaves or steady rain. A small 2017 study involving older adults found a positive link between pink noise and deep sleep. Pink noise may also improve your sleep.
Brown noise is deeper than both white and pink noise, sounding like the roar of a river. There is anecdotal evidence that it can aid sleep and relaxation, but there is not yet enough research to support this.
If you are struggling to sleep due to outside noise, there are several techniques you can try. You can use a white noise machine, a portable fan, or an air purifier to mask unwanted sounds. If you don't want to use a machine, you can try earplugs or noise-cancelling headphones. Meditation and deep breathing exercises can also help to calm your nervous system and ready your body for sleep.
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Exercise and spend time in nature to improve sleep quality
Exercise and spending time in nature are indeed effective ways to improve sleep quality. Engaging in at least 30 minutes of moderate aerobic exercise can enhance sleep quality, with some individuals experiencing benefits the same night. Moderate aerobic exercise increases the amount of slow-wave sleep, which refers to deep sleep when the brain and body rejuvenate. Additionally, exercise helps stabilize your mood, reduce stress, and decompress the mind, all of which contribute to better sleep.
However, it is important to consider the timing of your workouts. While some individuals find that the time of day they exercise does not impact their sleep, others may discover that exercising too close to bedtime keeps them awake. This is because aerobic exercise causes the body to release endorphins, creating a level of brain activity that may delay sleep onset. Therefore, it is recommended to finish your workout at least one to two hours before bedtime, allowing enough time for endorphin levels to decrease and your brain to wind down.
If you find that noise is a significant factor disrupting your sleep, there are several strategies you can implement. Firstly, focus on acknowledging the noise instead of getting frustrated by it. This helps prevent your nervous system from getting energized, which can lead to insomnia. Instead, try deep breathing exercises, slowly breathing in and out while counting to promote relaxation. Additionally, consider using white noise to mask unwanted sounds. This can be achieved through appliances like fans, air conditioners, or air purifiers, or by using white noise machines or apps that provide nature-inspired sounds like rainfall or a river.
Making behavioral modifications and adopting sleep-promoting habits can also improve your sleep quality. This includes getting plenty of natural sunlight during the day, which helps regulate your body's melatonin production, making it easier to fall asleep at night. Taking a warm bath or shower before bed can also help relax your body and signal to your mind that it's time for sleep.
In conclusion, exercise and spending time in nature are effective tools for improving sleep quality. By understanding the relationship between exercise timing and sleep, adopting noise-reduction strategies, and incorporating sleep-promoting habits, you can enhance your sleep quality and overall well-being.
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Relax your self-imposed rules about the perfect sleep environment
Creating the perfect sleep environment is a challenging task, and it can be frustrating when outside noise disrupts your sleep. However, you can train yourself to sleep better despite the noise. Here are some ways to relax your self-imposed rules about the perfect sleep environment:
Firstly, acknowledge that noise exists and accept that you can overcome its impact on your sleep. Instead of fixating on the noise and how it affects you, shift your focus elsewhere. You can try deep breathing exercises by slowly inhaling and exhaling, gradually increasing your counts. Additionally, meditation is an excellent tool for training your mind to concentrate on a single point, such as a vision, mantra, or your breathing. You can also play classical music softly through noise-cancelling headphones or use white noise and guided meditation apps on your phone.
If you prefer not to wear headphones while sleeping, there are other options. External noise defences like white noise machines, portable fans, or air purifiers can help mask unwanted sounds. Fans, air conditioners, and ceiling fans also create white noise, providing an effective solution. Alternatively, consider using earplugs to block out ambient noise, especially if you don't rely on an alarm clock to wake up.
Modifying your bedroom can also help reduce noise. Move your bed to the quietest part of the room, and place pillows or towels against door cracks to block sound. You can also use heavy, blackout curtains to block noise and light, making your room quieter and darker for better sleep. If possible, seal your windows with window sealant and use thick rugs or carpets to reduce noise transmission through floors.
In addition to these modifications, creating a relaxing bedtime routine can help you unwind and prepare for sleep. Consistency is key, as a regular routine helps your body recognize that it's bedtime. Start your routine 30 to 60 minutes before bed, avoiding electronic devices that emit blue light during this time. Instead, try taking a warm bath or shower, doing gentle stretches or yoga, meditating, or listening to soothing music. Reading is another option, but it may be better to read on the couch to associate your bed solely with sleep.
Remember, finding the right sleep environment is a personal journey, so feel free to experiment with different techniques to discover what works best for you.
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Frequently asked questions
You can train yourself to sleep better outside noise by:
- Focusing on something else other than the noise.
- Using white noise or pink noise to mask the unwanted noise.
- Using earplugs.
- Modifying your bedroom to reduce noise.
You can focus on something else by:
- Deep breathing exercises.
- Meditation.
- Playing music or sounds from nature that you find relaxing.
You can modify your bedroom to reduce noise by:
- Using heavy curtains or drapes.
- Sealing windows with window sealant.
- Using rugs, cushioned furniture, or thick curtains to block or lessen noise.
- Moving your bed away from the noisiest areas of your home.
You can use white noise or pink noise to mask unwanted noise by:
- Using a white noise machine or an app that provides white noise.
- Turning on a fan or air conditioner to produce consistent ambient noise.
