How Noise Can Affect Your Sleep Satisfaction

     
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Noise has a major impact on sleep. Exposure to too much noise during sleep has immediate effects while we are sleeping, which leads to short-term issues the next day, & over time may result in long-term mental and physical consequences.

Effects of Noise During Sleep

Noises at night might wake you up, và a fragmented night’s sleep is less refreshing. Even noises that don’t wake you up have subconscious effects on sleep by changing the time we spend in certain sleep stages. Sleep stages are the different types of sleep we cycle through each night, ranging from lighter stages (1 và 2) lớn deep (slow wave) sleep and rapid eye movement (REM). Environmental noise, such as air & vehicle traffic, has been shown to lớn increase stage 1 sleep & decrease slow wave & REM sleep.

Nighttime noise may also cause extra production of hormones such as adrenaline and cortisol as well as elevated heart rate and blood pressure.

A study of circadian rhythms in mice showed an increased sensitivity to lớn noise trauma at night compared khổng lồ during the day, and the researchers hypothesize this sensitivity may apply khổng lồ human circadian rhythm as well.

Short-Term Effects of Noise

Getting sufficient undisturbed sleep is critical for feeling good and performing well. Although you are unlikely lớn notice subtle changes to your sleep structure và biochemical experience of sleep, these changes can manifest the next day in ways that are more pronounced. Sleepiness, irritability, and poorer mental health are associated with exposure lớn nighttime noise the night before.

Long-Term Effects of Noise

Poor chất lượng sleep over a long period of time is linked with high blood pressure, heart disease, weight gain, type 2 diabetes, và certain types of cancer. The relationship between noise during sleep và long-term health effects is less clear, but studies indicate a possible association with high blood pressure, heart disease & stroke, increased use of sleep medications, và decreased overall health.


How to Avoid Noises When Trying to lớn Sleep

In a city, it’s common to giảm giá khuyến mãi with the sounds of traffic, sirens, airplanes, or people gathering outside. Even in suburban or rural settings you are unlikely to be completely isolated from noisy appliances, cars, neighbors, & animals during the night. Additionally, other people or pets in your home may make noise that disrupts your sleep. Think about the specific sounds that affect your living space as you đánh giá the following ideas for avoiding noise at night.

Adjust Your Bedroom Environment

Creating a bedroom space that’s as supportive of a quiet night’s sleep as possible is a critical part of good sleep hygiene.

Add soft surfaces: Sound reverberates off of hard surfaces & is absorbed by soft ones. Adding rugs, cushioned furniture, or thick curtains to lớn your bedroom might help block or lessen noise both coming in from the street và from within your house.Insulate windows: If loud noises are infiltrating your bedroom from the outside, options include installing soundproof windows as well as sealing any air gaps in the windows you have.

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Reduce appliance noise: If your refrigerator or air conditioner is emitting abnormal sounds, have it repaired. When the time comes lớn replace an appliance, siêu thị for one that is quiet.

Plug Your Ears

Depending on your living situation, you may not be able to lớn physically soundproof your bedroom. Ear plugs are an effective tool as long as they don’t interfere with your ability to sleep. A research study found that hospital patients who wore earplugs & an eye mask woke up less often & experienced more deep sleep compared to a group of patients who did not.

An alternative to earplugs is to find small, comfortable noise-cancelling headphones, which are designed to lớn block out noise và also allow you to introduce relaxing sounds that could help you sleep.

Negotiate With Others

If your primary source of noise at night is coming from other people in your home, communicate with them about how they can help you get the sleep you need và how you can return the favor. When operating on different sleep schedules, some noise at night is inevitable, but you could try agreeing upon rules for quiet hours. For example, it might help to request that your partner or roommate use headphones to listen to TV or music and refrain from talking on the phone inside while you are sleeping. Planning ahead by cooking meals and laying out the next day’s clothes during waking hours can also cut down on disruption.

If your partner’s snoring is keeping you up, talk with them about it. Lifestyle changes or anti-snoring mouthpieces might help. Very loud snoring & choking or gasping sounds at night could be signs of obstructive sleep apnea. Seek a doctor’s help if you notice these symptoms in your partner.


Is It Better lớn Sleep in Silence or With Noise?

In a perfect world, we would all have the option khổng lồ retreat lớn a completely soundproof bedroom. However, noise exposure is a nightly reality for most.

You might be able to limit sound exposure in your bedroom at night by following the steps outlined above, but if that’s not enough, adding an “acoustic perfume” khổng lồ your bedroom environment might help. A consistent background noise may mask or drown out the sounds you can’t control và could help lớn counteract the harmful effects of noise exposure during sleep. Also, some people find that background noise helps to distract them from anxious or intrusive thoughts & prepares the mind for sleep.

Research studies have produced conflicting data about whether adding a stream of background noise improves sleep quality. One study of the effects of adding sound from an air conditioner in the trang chủ found no positive impact on sleep. In another experiment, researchers investigated the effect of broadcasting white noise into the rooms of hospitalized patients & found that white noise improved sleep quality over the course of three nights compared to a control group. A third study of patients who were having trouble sleeping showed that trắng noise helped them fall asleep 38% more quickly. Given the inconsistent data, the utility of adding background noise may come down to personal preference.

What Are the Best Sounds lớn Sleep To?

The best night sounds for sleeping can vary from one person to the next, but consider utilizing sounds that are loud enough to cover other noises & that maintain an even tone & volume; sudden sound changes could cause you to wake up. It might help khổng lồ experiment with a few & see what works for you. Here are some ideas khổng lồ get you started:

Turn on a tín đồ or air conditioner: These devices produce consistent ambient noise that may help khổng lồ drown out intrusive environmental sounds.Music: The songs that are soothing và sleep-inducing depend on one’s own musical taste và personal experience with music. You might try creating a playlist of songs that are relaxing lớn you or searching for curated sleep playlists provided by streaming services.

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Sounds from nature: Hearing rain, ocean waves, wind, & other natural sounds helps some people fall asleep. Certain sleep sound machines come programmed with a selection of sounds lớn choose from, or you can search for apps or sound files to tải về onto your device.