Sometimes we want to fall asleep but the surrounding noise prevents us from doing so. A plane or train trip, noisy neighbors, children playing when you want to take a nap… These are situations in which it can be very useful to know how to sleep with noise. The good news is that there are solutions to sleep even when there is a lot of noise.
How to sleep with noise: All our advice
As we said, sleeping with noise is something we can achieve, and without the classic but uncomfortable and sometimes dangerous earplugs. Today we are going to give you some tips that can help you fall asleep even in the noisiest environments.
noise canceling headphones
Noise-canceling headphones are ideal for very effectively blocking ambient noise and thus sleeping in noise. It is an excellent ally for situations where you want to sleep despite the noise. They attenuate all sounds by more than 90% except those that are very high-pitched, such as the alarm clock ringing or the smoke detector.
They also have the advantage of not attacking the ears, but on the contrary, of plunging them into a cocoon of comfort, giving the sensation of being cut off from the outside world and of having the ears immersed in a cocoon of comfort.
The best noise canceling headphones for sleeping
Focus on something else: try to forget the sounds around you
If you don't have noise canceling headphones, focusing your attention on the noise is one of the biggest obstacles you'll face if you want to sleep when it's loud.
Instead, it's best to accept the noise around you and convince yourself that you can and will be able to sleep. Many times we have talked about the benefits of meditation for rest.
This is a situation where you can put it into practice. The ability to isolate your mind from external factors that prevent you from resting.
Focus on your body, on your breathing, relax your muscles and try to imagine that you are in a noiseless place, enjoying maximum relaxation.
Empty your thoughts
As we commented in the previous point, try to empty your mind of your thoughts and pay attention to your breathing if you want to sleep when there is noise. One of the techniques that works best and can help you relax quickly is breathing 4-7-8. It's a very simple process: start by exhaling as much as you can to empty your lungs. Then inhale calmly through your nose for a count of four. Then hold your breath for a count of seven. Finally, exhale through your mouth for a count of eight. Repeat the process at least three more times.
Listen to classical music or a 'white noise' app
Another option that you can put into practice to achieve greater relaxation that allows you to isolate yourself from the noise that bothers you, is to listen to "white noise" through the headphones of your mobile.
A very easy way to do this is to download a full playlist of relaxing classical music or directly download a white noise video, app or podcast. These types of sounds have the ability to relax the mind and promote sleep. Various specialists point out that the use of a device that emits white noise at night creates a kind of auditory shell, facilitating sleep.
Improve sound insulation
Of course, if the noise around us is not something temporary, but happens every night, the ideal is to check our room to see how we can improve sound insulation .
Remember that noise bounces and is amplified off hard surfaces and is absorbed by soft materials. Therefore, there are some home measures you can take to improve your bedroom sound insulation.
Insulate your windows
Much of the noise in a room can come from outside, especially if we live in busy urban areas or with great nightlife. For this, there are windows specially designed to block sounds. The great advantage of this measure is that it is very effective, but it has the disadvantage of being a bit expensive.
An inexpensive and quite practical alternative can be to place a thick blanket over the bedroom windows, securing it with a type of double-sided tape that allows you to stick the blanket tightly to the window frame.
Using thick curtains also dampens outside noise for sleeping with noise.
Insulate your walls
In apartment buildings, noise in the room can also be transmitted through the walls.
One addition that can help you get extra insulation in your bed is using a padded headboard.
Go to sleep when tired
We've all fallen asleep in places we thought we'd never be able to. Try going to bed tired and wanting to sleep. To do this, try to get moderate exercise during the day, preferably outdoors.
This will allow you to enjoy more sun exposure, which will help better regulate the production of melatonin in your brain. So your own body will take care of setting up all the devices in your brain that will send you into a deep, restful sleep and isolate all those annoying sounds that won't let you rest.
How to sleep with noise? The final word
Sleeping in noise is not easy, but here is a summary of the solutions to put in place.
You can immediately use your brain to sleep even if there is noise.
Then you can take noise canceling headphones which will isolate the noise.
Finally, for a definitive solution, the insulation will have to be improved.