How much sleep have you lost recently because of loud neighbours, a snoring partner, barking dogs, or traffic?
If you’re as sensitive to noise as I am, it can be a real struggle to sleep through the night if your bedroom isn’t whisper quiet.
Considerate family members or housemates will hopefully turn down their television or music volume if you ask them nicely. But it’s not so easy to stop someone snoring, or to sleep through the roar of your neighbour’s all-night party.
And don’t get me started on the problem of old houses with wooden floorboards and poor sound insulation! If someone walks around in the room above you or slams doors, the sound can vibrate right through the house and into your tired head.
Noise has long been my nemesis when it comes to sleep. It’s the main reason I’ve spent years testing earplugs, sound machines, headphones, and various other ways to create my own little oasis of silence.
In this article, I’ll be sharing the techniques that have worked best for me personally, and suggesting ways that might help you either cut down the noise at night or at least reduce it to a tolerable level.
Contents
- Part 1: Blocking or masking the noise
- Part 2: Psychological and practical ideas
- Part 3: Thoughts on sound proofing a bedroom
Part 1: Blocking or masking the noise
I’ll start with the main ways to block or mask the noise you hear as this is what I have the most experience with personally. As well as testing and reviewing many earplugs, headphones, and white noise machines here and on my YouTube channel, I’ve used them on most nights throughout my entire adult life.
Sometimes your best chance for peace is to prevent as much of the noise as possible from reaching your ears. If that doesn’t work, another technique is to mask it with sound that you find more relaxing, such as music, nature recordings, podcasts, sleep stories, or white noise.
I’m not suggesting giving up on trying to stop the noise at its source if you’re able to. However, when someone else controls the noise source, it may be more effective to focus your efforts on reducing how much noise gets inside your head.
I’ll often wear earplugs because they block out all of the noise where I live at the moment. But I’ll also sometimes use noise-cancelling headphones or a white noise machine. It’s all about finding what works best for you, is comfortable, and blocks the specific noise in your bedroom.
Earplugs
In the photo below, you can see three versions of the trendy Loop earplugs, and my favourite basic foam earplugs, which still block out more noise.
In my experience, it’s hard to beat a really good set of earplugs. There are many to choose from, so you may need to try a couple of brands, styles, or sizes to get the best fit.
The difference between earplugs that fit you well with a noise reduction rating of 33 decibels and earplugs that don’t quite fit or only have a noise reduction rating of 27 decibels is significant. So it’s worth doing your own tests to find the most comfortable and effective ones for your ears.
Some brands I recommend trying because they typically have high noise reduction ratings are Moldex, Howard Leight, Hearoes, Flents, Mack’s, 3M and Ear Buddy. All of these can be bought online and in some stores, especially in the United States.
A while back, I tested and compared Loop earplugs alongside basic foam earplugs. You might find my snoring, music, and barking dogs tests interesting. Even though the Loop are more stylish and modern, the foam earplugs did a better job on the whole.
And if you like foam, take a look at my earplugs article in which I review and recommend multiple brands. It’s a few years old now, but I still use the ones I discussed (Mack’s UltraSoft) and the majority are still available.
Noise-cancelling or sleep headphones
In my experience, there are three main styles of headphones to consider for sleep: headbands, dedicated sleep buds, and standard noise-cancelling headphones.
2024 was a good year for sleep buds as the Soundcore Sleep A20 and Ozlo Sleepbuds came out. They are both very small, with the option to either stream your own music or turn off your phone and listen to sleep sounds or white noise stored directly on the earbuds.
In my tests (which you can see in the articles linked above), I found they both did a good job of blocking a lot of external noise.
In the photo below, you can see from left to right: Soundcore Sleep A20, Ozlo Sleepbuds, Soundcore Sleep A30.
Then in 2025, the Soundcore Sleep A30 came along. To my knowledge, they were the first dedicated sleep headphones with active noise cancellation. It’s not as effective as my new AirPods Pro 3, for example, but it does help and they are good for masking external noise.
You can check out my headphones comparison article for more details on all three of those headphones, as well as some others.
The headband style of headphones typically contain flat or relatively small speakers, and are a good option if you don’t want anything inside your ear canals while sleeping. There are no headbands I know of that have active noise cancellation though, so it’s a case of masking noise with more noise. The Acousticsheep Sleepphones are the best of this style I’ve found so far.
Finally, there are of course many excellent noise-cancelling headphones you could try, especially from companies like Apple, Sony, and Bose. Their larger size means they are less likely to be comfortable when you lie on your front or side, however, so are best suited to predominantly back sleepers. They do give you the option to only have noise cancellation rather than music though, so may be worth trying.
White noise machines or other speakers
White noise or nature recordings can be helpful for masking certain types of external noise. I’ve found they are usually better for blocking noise that’s further away, such as television, music, people talking, birdsong, household appliances, AC units on building exteriors, and distant traffic.
However, they aren’t so effective if you sleep next to someone snoring or if people you live with or upstairs neighbours are stomping around upstairs and creating a lot of impact noise; you might have more luck with earplugs or headphones in those situations.
I published a video and article comparing 20 white noise machines, with my recommendations in 10 different categories to help you pick one.
Below, you can see all 20 white noise machines I tested. As you can see, there’s quite a range of sizes and designs!
I also published a video in which I tested seven white noise machines that contain a real fan. You can listen to the type of noise I tried to block and how the machines sound.
You do need to be mindful of the volume and length of time you listen to white noise for. That’s why most white noise machines have an auto-off timer and/or lower maximum volume than traditional speakers.
Another option is to use an app and Bluetooth speaker, or a home smart speaker. This gives you some flexibility to choose other sounds, and the option to use a sleep timer too. If you already have one of those, you can avoid spending money on a new device.
Part 2: Psychological and practical ideas
Coping with a snoring partner
Just to be clear, I’m not a medical professional. However, I feel it would be a lost opportunity not to include a section on snoring and sleep apnea.
If you sleep with someone who snores, I recommend asking them to consider mentioning it to their doctor to rule out sleep apnea. Additionally, there are lifestyle changes and snoring self-help products they could look into. Some can be bought online or in pharmacies, and a doctor or dentist can also recommend good ones.
If your partner is willing to work with you on the problem, it might have a better outcome than you resorting to earplugs for years rather than addressing the underlying cause.
There are also lots of helpful resources available online for snoring. The American Medical Association has a useful article discussing what doctors wish patients knew about snoring.
The NHS website in the United Kingdom has a brief factsheet about snoring. And the British Snoring and Sleep Apnea Association has useful information and guides.
The art of communicating with neighbours or housemates
If someone you live with is making noise that’s disrupting your sleep, it shouldn’t be too difficult to ask them nicely to be quieter – in theory.
In reality, we all have different perspectives on what’s unacceptably noisy, what time is considered late at night, and how well others should tolerate what we do in our own homes.
This means the art of negotiation, or control if you’re a parent, is going to be invaluable. It’s important to ask someone diplomatically to understand that the noise is affecting your sleep, daily life, and well-being.
In my experience, calmly explaining how your life is affected usually gets a better response than just telling someone they are being annoying (even if it’s true). By asking for help and understanding, you’re more likely to get it than if you confront them angrily.
One practical example is to explain to an upstairs neighbour that you can hear them walking around in the morning before going to work, and ask if they’d mind putting their shoes or heels on just before they leave home? They might not have even realised their shoes were making so much noise and be fine with your suggestion.
And if you have a housemate or roommate who keeps you up with gaming noise or watching things on their phone, tablet or TV, asking them to use headphones is perfectly reasonable.
Avoid a sound war
If it’s a neighbour disturbing you, I’d recommend resisting the temptation to enter into a sound war. Again, start with a polite request and continue to ask politely. If you blast your music back at them, nobody wins.
If someone is willing to work with you, try doing some experiments to find the maximum volume they can set a television or stereo to without you hearing it. They could even use a little sticker to mark the maximum volume point.
It might sound like a silly idea or just something nobody really does, but I actually did this with my downstairs neighbour when I was the offending noise creator in my younger days!
Many years ago, my downstairs neighbor told me they could hear my music in the evening and they were working shifts so would appreciate it if I could keep the volume down after 8 p.m.
It only took us a few minutes of playing around with the volume and different songs to find the exact level where the bass wasn’t reaching their ears in bed. And in fact, it wasn’t much lower than I enjoyed listening to anyway, so I was fine with it.
Call the noise busters
This is a more drastic course of action, and won’t earn you any friends: if your neighbours are being continually noisy in a disrespectful way, there may be a local government noise pollution department you can call.
This varies from country to country, but might be the only way to deal with building work on a Sunday morning or constant late-night parties.
Looking up the law where you live can help prepare your case. For example, check online what time builders can start up their power tools, what time fireworks can go on to, how late music can be played in the street.
And while on the topic of making phone calls, if you live in a new build or an old house that was converted into apartments and the soundproofing is terrible, you might find the construction doesn’t meet building regulations.
This would require some investigation, but might be worth it in the long run if you feel comfortable persuading the landlord to fulfil their legal obligations.
Move your bedroom
This might seem like a dramatic course of action, and I know not everyone has enough rooms to simply move their bedroom.
But if your bedroom is next to a main road, a room with a screaming toddler, heavy metal fan, or barking puppy, it might be worth sleeping in a quieter room of your house.
If you don’t have a spare bedroom, and it’s only the occasional night that noise disturbs you, there’s another option: move your bed or even just the mattress to a quiet space in your home when needed.
I’ve personally had no problem carting my mattress into the living room in the past if it meant I actually got some sleep. It’s an instant fix, and I really don’t care how it looks or sounds to sleep on the floor temporarily!
Of course, not everyone is physically able or willing to move a heavy mattress from room to room. In that case, a backup option could be an airbed that you keep in another room. Although it won’t be as comfortable as a normal mattress, you’ll at least have the option to sleep in the quietest spot in your home. If you need to do this often, you could even get a soft foam mattress topper to throw over the airbed to make it more comfortable.
Finally, if you’re staying in a hotel for the night, ask in advance for a quiet room or even to change rooms if the one they give you is noisy. I’ve found hotel staff are usually happy to help if you ask nicely and there are rooms free.
Be prepared for summer noise
Back in June 2023, my 18 year old neighbour came home from the Glastonbury festival with a bunch of friends and decided to continue the party in their garden.
On a Monday night.
It was especially hot that night, so we naturally had the window open. Closing the window obviously reduced a lot of the noise, but it also meant no breeze and a hotter bedroom.
Fortunately, I have a way to cool my bed and bedroom, so I was able to sleep okay with the window closed for one night, even though I prefer to keep it open.
It did get me thinking though. I realised that it can be noisier in the summer, both in urban areas and in the countryside where birds and other animals wake early and make all sorts of noise.
So, perhaps the trick in the summer is to at least have a fan and lighter bedding at the ready. The fan sound might even help mask other noise that’s keeping you awake.
Why didn’t I ask my neighbour to turn off their Monday night drum and bass? Because I was 18 once too, and it was (hopefully) a rare event. Besides, they were so drunk, I don’t think my complaint would have done much good! So I just stuffed in some earplugs and did my best to relax and fall asleep.
Mind over noise
In my experience, sleep problems can easily end up in a vicious circle. The stress of being kept awake by noise can itself turn into a worry that you won’t sleep. That worry can then become the reason you can’t sleep.
And if the person or thing making the noise makes your blood boil and fills you with rage, that’s a problem; it’s very hard to relax and fall asleep when your head is swimming with angry thoughts.
How do you adjust your own reaction to the noise? One approach is to try and control how much you allow yourself to be upset by noise at night. How you go about doing that though can come down to several factors.
If you’re prone to stress or anxiety, I know it can be hard to let go of noise disturbances. Trying to adopt a new attitude that you forgive (or at least tolerate) whoever or whatever is making the noise, and that you can learn to sleep with it can take time.
It’s not impossible though, and you may find you eventually become accustomed to certain sources of noise, such as traffic, and learn to sleep with it. I know the steady drone of traffic isn’t the same as an unexpected party next door at 2 a.m. But in that case, reminding yourself that it doesn’t happen every night might be the best tactic.
Personally, I try to take a few deep breaths to refocus my brain away from wishing I had Jedi powers so I could melt my neighbour’s speakers. It might sound over-simplistic, but focusing on your breathing is often a simple and effective way to reduce the impact of negative thoughts.
Body over noise
My experience has always been that I sleep better when I engage in daily activities that tire me out physically and mentally – even if it’s noisier than I’d like it to be.
I know from spending years observing my own sleep, and how different factors impact it, that when I go to bed feeling ready to sleep, I’m much more likely to sleep through noise than when I go to sleep with excess energy I haven’t managed to burn off.
So try to stay active, both physically and mentally.
Part 3: Thoughts on soundproofing a bedroom
Finally, we come to the most involved ideas for dealing with noise at night, both practically and potentially financially depending on the lengths you’re willing to go to.
I’ve left this part to the end simply because it’s not my area of expertise. I spend my time testing and reviewing sleep products, not building clever soundproofing walls!
However, I have done some of the less invasive steps below, and found them very effective. Additionally, I’ve spent many hours watching videos, reading articles, and speaking with my sister who is an architect and my cousin who is a sound engineer to understand what’s involved in soundproofing a bedroom.
So, I highly recommend doing a good amount of research yourself before embarking on any of the DIY tasks below, and consulting a professional if they are beyond your skillset.
Why soundproof your bedroom?
Sound has an astonishing ability to find its way through the smallest of gaps. It doesn’t just travel through the air either – it also travels through solid materials as vibration. That’s why you can sometimes hear bass, footsteps, or even a washing machine through the structure of the building itself.
Because of this, properly soundproofing a room is rarely simple. If the original construction didn’t isolate sound very well, fixing it afterwards can be expensive, disruptive, and sometimes not even allowed if you’re renting.
If you have the budget, one option is to hire an acoustic consultant. Searching for “acoustic consultant near me” will usually bring up local companies who can assess your home and give tailored advice. Just be aware that professional soundproofing work can be costly, and even then it might not eliminate every bit of noise.
Before going that far, there are some less extreme steps you can try.
First, a common myth
You may have seen foam panels advertised online as “soundproofing.” The thing is, they aren’t very effective at stopping noise from coming into your bedroom.
Acoustic foam reduces echo inside a room. It’s useful for recording audio or improving clarity, but it does very little to stop noise coming through walls from neighbours or traffic.
To block sound from entering or leaving a room, you generally need:
- Better sealing.
- More mass.
- Or structural separation.
While adding mass does help reduce airborne sound, foam panels are simply too light to make any meaningful difference. Even a bookshelf full of books can provide some actual weight and density; foam has a minimal impact.
So if your goal is better sleep in a noisy home, foam panels are unlikely to solve the problem.
Start with the simple wins
Seal gaps and cracks
If you can feel air coming through a gap, sound can get through too. If you can see light around a door or window frame, for example, then you’re losing sound insulation there too.
So check these areas of your bedroom:
- Window frames.
- Door frames.
- Skirting boards.
- Floorboards.
- Any visible cracks or seams.
Using an appropriate acoustic sealant can be inexpensive and surprisingly effective. In many cases, sound leaks through small openings more than it passes directly through solid walls.
Use a door sweep or draft excluder
Interior doors are often one of the weakest points in a bedroom when it comes to sound travelling around the inside of a house.
Adding weatherstripping around the frame and a door sweep (also called a draft excluder) underneath can reduce the amount of sound coming through the gaps. I’ve used a door-length fabric draft excluder (mine happens to be shaped like a sausage dog), and even that can take the edge off noise.
Even just rolling up a towel and placing it at the bottom of the door can work, such as when staying in a hotel or someone else’s house for a few nights.
It won’t make the room silent, but it can reduce the sharpness of voices, general household noise, and people walking past your bedroom.
Hang heavy curtains (with realistic expectations)
Hanging heavy curtains or blackout drapes over the windows might slightly reduce higher-frequency noise and improve the sense of quiet in your bedroom.
However, they won’t dramatically block loud traffic or deep bass from music. And as always, make sure any materials you hang are fire-safe.
Add mass where you can
Airborne sound, such as voices or television noise, is best blocked by mass.
You can add some mass in renter-friendly ways by placing furniture against the wall where most sound is travelling through. It won’t block everything, but it may slightly reduce how clearly you hear it. Every little helps.
Try these along the offending noisy wall:
- Full bookshelves.
- Wardrobes.
- Cupboards.
If the problem is footsteps from above
Footsteps and furniture dragging are a different type of noise. They travel through the building as vibration rather than just through the air.
If you have control over the room above you, adding thick carpet, dense underlay, or heavy rugs can make a noticeable difference.
If you don’t control the upstairs space, unfortunately there’s less you can do without major work.
One small tip you could try in this situation is reducing how much vibration reaches your bed itself. Putting thick squares of neoprene or heavy-duty rubber anti-vibration pads under your bed legs may slightly reduce how much vibration travels into the bed frame while you’re lying in it. It won’t solve the problem entirely, but it’s a relatively simple thing to experiment with.
Intermediate improvements
If sealing gaps and rearranging furniture isn’t enough, the next step usually involves more extensive steps to increase mass or improve window insulation.
Replacing a hollow-core door with a solid-core door can help reduce voices and general household noise.
If traffic noise is the issue, adding a properly fitted window insert creates an extra air gap, similar to double glazing, which can significantly reduce airborne sound.
These changes cost more than sealing gaps, but they can be effective.
Major structural changes
If you want serious sound reduction, especially for persistent neighbour noise or bass from music, then major structural changes might be required, which goes beyond simple DIY.
To significantly improve a wall’s soundproofing, two things help:
- Increasing the mass of the wall.
- Reducing vibration travelling through it.
For example, adding extra layers of acoustic plasterboard increases mass and can reduce airborne noise.
Even more effective is building a new stud wall in front of the existing wall, leaving a gap between them. That gap makes it much harder for vibration to travel from one side to the other.
However, these steps aren’t without downsides to consider:
- A secondary wall can reduce the size of your bedroom.
- It can be expensive.
- It may require professional installation, raising the cost even more.
- It might not even be allowed in rented properties.
I would think very carefully before investing in major structural soundproofing and get expert advice unless you really know what you’re doing.
A room within a room? Maybe, with expert help
Over the years, many readers have told me they feel stuck. They can’t move rooms. They can’t control the neighbours. And the noise, especially from upstairs, feels relentless.
I once asked my cousin, who runs his own recording studio, whether there’s a simple material you can just plaster over the walls to shut out all sound, like in a studio. Sadly, he told me there isn’t.
Studios work because they’re built with layers of mass and physical separation. In some cases, they are effectively a room built inside another room, with structural gaps designed to stop vibration transferring through the building.
In theory, you could create something similar in a home bedroom. In practice, it’s a major job that requires money, space, and serious DIY skills or professional help. There may also be building regulations and fire safety issues to consider.
Personally, although the idea sounds appealing in principle, it’s not something I’ve tried or plan to try. The cost, effort, and loss of space would put me off.
I’ve only included it here as a point of interest for those who are curious about the most extreme solutions. If you’re considering anything on that scale, as I keep saying, I strongly recommend getting professional advice first.
Further reading
Despite my focus on coping strategies for dealing with nighttime noise in this article, it’s important to acknowledge the potential adverse effects that noise can have on our sleep quality. Insufficient sleep or poor sleep quality can lead to negative health outcomes.
There have been numerous scientific studies conducted on the impact of noise on sleep that you might find interesting. My intention isn’t to alarm you, but they might help you decide how important it is to tackle the noise problem you have.
This article in 2014 looks into the cardiovascular consequences of environmental noise exposure.
A comprehensive review in 2018 considers a broad range of studies examining the impact of noise on sleep.
This article in 2022 looks at the impact of environmental noise on children’s sleep habits.
An article on the World Health Organization website has recommendations for the acceptable noise levels in bedrooms – ideally less than 30 A-weighted decibels.
Your views
Does noise keep you awake at night? Feel free to share your story or vent your frustration in the comments below.
And if you have any useful techniques for coping with noise at night, I’d love to hear them.
I usually don’t have any trouble falling asleep because, for the most part, my house is pretty silent at night. However, in the morning i’m constantly being woken up by my neighbor’s lawnmowers. Not really sure why they need to mow their lawn so early… I’m also just woken up by sounds of my family getting up in the morning. I’m lucky to have a pretty silent house falling asleep at night, but staying asleep in the morning is a different story. Any tips on how to stay asleep in the morning? I’m also just worried for when I go to college that I’m not going to be able to fall asleep or stay asleep with all the activity that goes on.
Thanks,
Kathryn
Hi Kathryn
Thanks for your comment. To be honest, what works at night will work, or not, at any time of the day! It’s obviously louder during the day as the world wakes up. In my experience, sometimes the best thing is to adjust your own body clock so they don’t wake you up in the middle of your night!
As for the lawnmower, there’s no earplug that can block out such a loud sound if it’s right near your window. A friendly chat with the neighbour is your best bet.
Regards
Ethan
Hello,
I am suffering from insomnia in the last 2 years. I am very sensitive to noise sound even very low frequency sound also irritate me to sleep at night. I live in a rural area, there are many crickets which chirp at night which irritate me and I feel very annoying to sleep. please help me.
Hi Mantu
Thanks for your comment. It’s annoying when animals outside keep you awake. On the one hand, it’s nice to hear wildlife and nature. But on the other hand, if you can’t sleep it’s not so great! I have the same problem with birds where I live.
Have you tried using earplugs at all? They tend to work well for sounds like crickets in my experience. And it might help to try to take your mental focus off the sounds – meditation, breathing exercises etc can help with this.
Regards
Ethan
Hi I can hear literally everything from a clock ticking downstairs to a person turn on a bed. It annoys me so much that in the summer I basically sweat because I cant have any fans on because I can hear them. I grew up with absolutely no noise my parents were asleep when I was so I grew up with it being quiet.
Hi there
Thanks for your comment. I understand – I have the same issue with needing total silence. I guess the trick is to find ways to reduce the sound reaching your bedroom – does closing the door stop sound from the house reaching you?
Regards
Ethan
Help im at my last nerve with the takeaway downstairs, there is so much noise, their shutters at 2/3 on morning and, again at 8, shouting banging staff being loud and gathering outside the shop. I could go on but I won’t. I understand it’s a takeaway but they are taking the biscuit help plz….
Hi Sarah
Thanks for your comment. Ah yes, living above a busy shop can be a bit of a nightmare if they are noisy and you’re a sensitive sleeper. I’ve done this before too, so I can completely empathize with you on this one. Unfortunately, there’s probably very little you can do to make them stop being noisy – especially as the random customers are impossible to control if they are noisy outside. Short of checking they are not opening outside of their legal hours, you’ll probably have to find ways to shut out the noise, rather than get them to be quiet. Try working your way through the suggestions in the article, and hopefully something will help you quieten it at least.
Regards
Ethan
I am so sorry you have to deal with this..melatonin (to promote deeper sleep to make you harder to wake) noise canceling headphones or even noise blocking if you can find a pair comfortable enough to sleep in..wax earplugs (worlds finest earplug brand is good) can work wonders if they don’t irritate your ears..the blue 32 decibel foam ones are ok and a bit more comfy..if you can stand the headphones use the earplugs too..pink or brown noise machine can help also a thick rug and pad under it maybe? Just some ideas..
Hi i’m 15 and when i sleep i hear every single noise. If someone stays over and sleeps on the inflatable mattress, I hear it squeak. I hear the clock in my living room. and the most annoying thing is when my brother comes over and he snores. While i’m sleeping and i turn to be in a better position, i hear what’s happening in my surrounding and i feel like i’m going insane. I cover my ears with pillows, earphones, listen to music, and nothing works.
Hi Valerie
Thanks for your comment. This is exactly what happens to me, so I completely understand what it feels like! It’s very, very annoying when you can’t take your mind off the slightest noises, and even a faint noise seems to keep you awake.
I’ve never been totally sure if it’s sensitive hearing, or an inability to stop focussing on sounds and relax instead. I believe it’s a bit of both! It might also be going to bed when you’re not totally tired, so your mind stays awake listening to whatever stimuli it can pick out in the dark.
My personal way of dealing with it is three things:
1. tire myself out every day.
2. use foam earplugs when it’s really bad.
3. do simple breathing techniques to take my mind’s focus away from external sound. This technique works well if I can make myself keep doing it!
Regards
Ethan
how do you block loud music
Hi Lily
Unfortunately, that’s not an easy one! Personally, I use earplugs, but even then they might not cut out all sound.
Regards
Ethan
Help,
A year ago I got a dog and he sleeps outside on the veranda which is also located right where my room is, now he isn’t an excessive barker he doesn’t bark all the time only when he hears noises outside or other dogs start barking so really is an ideal dog well trained and I know the only time he barks every dog would bark it’s to be expected. But one night I’m assuming he saw a possum wouldn’t stop barking and woke me and and ever since then it’s like I have this constant anxiety at night that he’s going to bark and wake me which causes me to feel all uneasy and struggle to fall asleep. He really hasn’t it’s just in my head And I don’t know how to get it out.
Hi Vickie
Thanks for your comment. Why don’t you try getting him to sleep somewhere else for a few nights just to break the cycle of worry?
Regards
Ethan
My neighbor while I am sleeping decides to just blast music and/or a train comes and wakes me up or stops me from falling asleep
Hi Kaitlyn
That doesn’t sound easy to sleep through at all. Perhaps a friendly chat with your neighbor and some earplugs might help.
Regards
Ethan
Please help
a few stray dogs bark instantly midnight. The municipality do not do anything. They bark in the early morning too! I wake up instantly. what should I do please help
Hi Ali
Barking dogs are a difficult situation because they can be extremely loud. You might have to follow the tips in the article to sound proof your bedroom, and I recommend trying earplugs on the worse nights.
Regards
Ethan
I feel sorry for you, I can’t believe you live with meandering oafs that cant sympathize with you let alone; argue with you about it. Your health is suffering and people are mad at you for it, unbelievable.
hi….i live in a hostel, i live with two other girls and i am really sensitive to any sound…i have tried a lot and but i cant help it…. my problem has already led to a lot arguments between and them..its getting painful day by day…unfortunately i cant make them understand how it is….sleepless nights are effecting my studies and health…please i really need help.
Hi NOOR
Thanks for your comment. I can totally empathize, being sensitive to noise too. Is it not possible to ask to move to another room if you don’t feel happy there? Do you share bedrooms or have your own room that you can shut yourself away in? Have you tried things like earplugs or listening to music or white noise on headphones?
Regards
Ethan
Thanks and I hope your summer was good too! I will definetly check out the article.
You’re welcome, and yes it was thanks! I hope it’s useful for you.
I have gone through this many times. Neighbors who partied, neighbors who worked shifts, neighbors with neurotic dogs, trains, traffic and construction. Unfortunately all part and parcel of living in a heavily urbanized environment. I have had mixed results preventing, stopping, mitigating or just plain getting used to noise depending where I was living.
Something though that I have really found helpful was a combination of things:
1. Melatonin supplement to help me fall asleep and more likely to stay asleep.
2. Good quality foam earplugs with a flange to block sound. I tried several types before finding ones that blocked sound without hurting my ears. Make sure you change them frequently. You can get an ear infection and damage your hearing if you don’t.
3. Sleepphones. Seriously, best things ever.
4. White noise tracks on my phone.
Put these together and I can now sleep through a freight train going by (literally) or the lead-footed woman upstairs coming home from her shift at 3am.
Ironically I have also been the person that a neighbor complained about and I genuinely had no idea I was making so much noise. After she talked to me I made a really solid effort to be quieter and we didn’t have any other issues.
Hi meb
Thanks for your comment and for sharing your helpful tips! It’s kind of extreme, but I agree using both earplugs and headphones with white noise, or a separate white noise machine, can work wonders.
Regards
Ethan
Melatonin is a hormone. It is not safe for everyone. The United States and 3rd world countries are the only ones who do not regulate this “supplement!”
Hello everyone!
I am having difficult adjusting with my sleeping habits a night because any noise beyond my bedroom creates anxiety. My boyfriend things I exaggerate but I honestly feel sleep deprived and crying for help. I haven’t slept my full 8 hours in weeks. Ive used meletonin or sleeping pills to sleep but I do not want to keep using them. I have given awareness to our new roommate my concern yet her partner comes late at night speaking loud. The walls are already thin enough. Any suggestions are now to move forward. My siblings and I have the same issue and it would be great to over come it.
Hi Nflores
Thanks for your comment. Sorry to hear you’re having trouble because of the noise – I can totally empathize! Have you tried many of the tips in the article? I recommend doing so, as there’s not much more I can offer beyond that advice!
Regards
Ethan
Hello, I need help to find out the way to ignore the noises created by the person who lives a level on top of us. The home’s floor is hard wood and it makes a lot of noises when walking on it. Badly, the neighbour on top of us workes at home from midnight to 6 AM. He walkes and walkes and make us awake several times throught night. We even changed our bedroom but no luck!
Please give us some advise.
Hi Mahdi
Thanks for your comment. This is a particularly tricky situation, as it’s a combination of working hours and the wooden floor. Short of him putting in thick carpets, you might have difficulty preventing the noise. Maybe if you speak to him nicely, you could politely suggest some things he could do, such as wear soft slippers, walk softly in the house, avoid walking in the room directly above your bedroom unless necessary. And for yourselves, using earplugs, headphone or a white noise machine could be options to try.
Regards
Ethan
I need help. I live with my step-sister, and tonight I’m sleeping on one of my couches while she sleeps on the other. Right now she’s face timing her friend and it’s 12:59am with her volume all the way up. I can’t ask her to stop because she’s talking to her friends but I can not fall asleep! Please help!
Hi Sarah
Thanks for your comment. At times like that, I think it’s reasonable to ask her not to do it at 1am if you need to sleep!
Regards
Ethan
My Dad likes to leave the hotel tv on and I can’t sleep with it on. I’ve try using earplugs but they won’t work. What can I do?
Hi Mya
Thanks for your comment. Could you ask him to use headphones, like wireless headphones maybe? Earplugs won’t completely cut the sound of TV, but if you get good ones (see my recently updated review), and ask him to keep the volume down, then you should find you can reduce the sound enough to sleep.
Regards
Ethan
Thanks so much! I got a good pair of headphones and they worked. Thanks again :)
Hi Mya
You’re welcome, and that’s great to hear!
Regards
Ethan
Hi,
We’ve had a problem with our neighbour for the last 3 years. We live in a semi detached house, the people that live next door to us are elderly, and there twenty-something grandson lives with them. My bedroom is at the back of the house, as is his, so there is only a thin wall between us. The noise first started out as loud music/TV during the day and night, which then turned into the early hours of the morning. In the past year things have become much worse. He has now started screaming and screeching at the top of his voice while playing on computer games. It sounds like someone is getting seriously attacked, it’s horrendous, it wakes you clean up and makes you shake with fear. You can hear it in my Mum’s room at the front and even in our kitchen! I’ve tried speaking to them at their front door, in the garden, and I’ve even shouted through the wall hundreds of times to tell him to stop but it hasn’t worked. I’ve been to the council 6 times, phoned them 6 times, called 101 3 times and even rang 999. I’ve been told to record the sound and write it all down which I have been doing for a really long time. The council don’t take us seriously, and never get in contact with me, one woman even laughed at me on the phone! the police don’t care and won’t get involved, even though I’ve told them we feel frightened in the house and at risk, because we don’t know what he is capable of. I believe he takes drugs and drinks a lot of alcohol. I’ve spoken to his grandad and he just ignores me. The council have sent them two letters, which has done no good. I could go on and on but I realise this message is already very long. If anyone has any advice, please let me know. We are desperate! Just to add we both wear ear plugs every night without fail. We own our house and they own theirs, it’s not rented, so he can’t be evicted.
Hi Sophie
Thanks for your comment. I’m very sorry to hear you’ve had this problem with your neighbor. It must be very difficult for you. It sounds like you’ve done what you can to talk to them, with no progress there, which is a shame. Are there any ideas in this article you haven’t tried yet that you think you could? Maybe if you put as many as possible into play, there might be some hope for you. I’d also suggest getting into some earplug experimentation – the difference in quality between them is huge, as is the potential to find a set which just happen to be perfect for your ears. If you’re based in the UK, send me an email through the contact page and I’ll send you a few sample sets of the ones I think are the best – nothing required in return!
Regards
Ethan
This sounds horrible. I hope it worked itself out one way or another for you since you posted this. Hopefully he moved out to live somewhere more suitable…
Can’t think of what you could really do in this situation other than maybe relentlessly talking to them — like, going and knocking on their door (or calling them) every single time it happens, multiple times in a single night if needed. Not sure if it’d help, and appreciate you probably don’t really want to do that…
Hello,
I live on Kauai and their are feral chickens that wake me up every night at 2 am and don’t stop until sundown that same day. I have tried white noise, eat plugs, melatonin, changing rooms. I am going insane and just need a good solid 8 hours. The melatonin helped get to sleep but not stay asleep.
Hi Katy
Thanks for your comment. Funnily enough I just got back from holiday somewhere where I was woken up by unusually loud birds at dawn on the first night. The second night I used some decent earplugs, and didn’t hear a thing. So I recommend trying some different earplugs if you can get hold of any of the ones I recommend here.
Regards
Ethan
I live with my nephew and he likes to watch tv at night. That’s cool and all and it’s not that loud but it’s loud enough to where I can’t get to sleep. Often times, I find that if I shut my door and turn on a small fan next to me, it helps to block out a lot of the noise.
Hi Amber
Thanks for your comment. Have you tried using a white noise machine, or playing white noise through some headphones? If you find the fan helps, then boosting that sound might do the job for you, as the fan is just producing a type of white noise.
Regards
Ethan
I have tried ear plugs to sound canceling headphones but it will not work!I am a very very light sleeper and anything that bothers me in the night will keep me up for hours!
I get very paranoid of ghosts and can’t have a postitive mindset while sleeping.My walls keep making these tapping noises,my floors creek and down stairs I hear alot of unwanted noises when in the night when no one is down stairs.
My last good night sleep was a week ago, Please help!
Hi Paulina
Thanks for your comment. It’s a shame you haven’t found anything that helps block the noise properly. Have you tried any of the earplugs I recommend in my review article here? I find that most earplugs sold in shops and pharmacies aren’t very good, and it’s better to order better ones online if your local shops only sell the not very good generic ones.
I think if you haven’t slept well for a week, you’re feeling very anxious and it’s not getting better, it’s a good idea to talk to your doctor about what’s going on. They can support you with the paranoid feelings you have about ghosts and noises in the house, and provide you with some reassurance.
Regards
Ethan
I’m a very light sleeper too and I know exactly how you were feeling when you posted this. I’ve found I get my best sleep when I’m getting regular exercise and eating well (both quality and quantity). The exercise has the bonus of clearing my mind, which I think is the biggest thing — meditation might also help in the same way (I find exercise very meditative).
Of course, that’s not a quick fix for anything — it takes ages to get that routine and for your body to fully adjust, and it’s easy to lose it if you get injured or stop because of change in routine (kids, job etc). That’s what I’m finding right now…
Neighbour has dementia and screams for hours all night. She has family and carers daytime but alone evening and night when the screaming starts. I cannot relax nor sleep in my own home. Social services don’t want to know. Her family say nothing they can do. I long for a good night’s rest. Anyone else with this situation?
Hi Marion
Thanks for your comment. Sorry to hear you’re having a tough time because of this. I’m not sure how many people will have the exact situation, but I do remember from previous comments that noisy neighbors is a very common problem. The sad thing in your case is that it’s not the neighbor’s fault, and unintentional. That doesn’t make it any easier for you of course. I remember when I worked in mental health and visited people in the community a lot, there were always complaints about the neighbors. And of course, they were usually quiet when I was visiting, as I didn’t visit at 2 o’clock in the morning when they were having parties, arguing or shouting. I always believed them, of course, but there was a limit to what I could do.
Sp unfortunately, in these situations, it boils down to finding coping mechanisms yourself until the social services find a way to help the person be calmer at night, which hopefully they will do in time.
Have you tried many of the ideas in the article? I do recommend trying as many as you can realistically do, and hopefully you’ll be able to block out the noise. As stopping it from happening is something beyond your control I’m afraid.
Regards
Ethan
I’ve been left with a complex re sleeping with noise thanks to living in college accommodation with extremely disrespectful people. I think in my first year of college I got 2-3 decent nights sleep. I’m now staying at student accommodation owned by a lady and her family who live in the house. Depending on the room you’re in, the noise varies. I was in one room last week directly above their sitting room and did not sleep properly once due to noise and was woken up early because of noise too. Even though I generally wake up early anyway, I don’t like to use noise cancelling earplugs or headphones in case I miss my alarm, I don’t have access to an alarm lamp, can’t move furniture etc. due to the rooms being checked regularly, can’t even ask for more quiet as it’s her house! I do find that she also tends not to have much respect in the line of noise with guests staying as she will let kids run riot at 7am etc…
I know I sound fussy but I have literally gotten very few decent nights sleep while staying in student accommodation and it has left me very sensitive. I find white noise difficult to adapt to as well.
Any tips?
Hi Cheevalie
Thanks for your comment. I completely sympathize, being someone who struggles with noise in the house too. I think the best thing if you can’t speak to the landlord about it, is to use earplugs. No earplugs will block the sound of a high-pitched and loud alarm, but they will dull ambient sounds in the house. I sleep most nights with good earplugs, but still wake up to my annoying alarm tone! So I’d try that. I’d also perhaps think about trying to find ways to get less stressed when there’s noise. How exactly you do that is something I’m still working on! But if you can tell yourself you’ll refuse to let it stress you out, that will help a lot when going to sleep.
Regards
Ethan
I’ve lived in my flat for over ten years next to a railway station and junction. Sometimes the trains bother me, sometimes they don’t. At the moment it really is disrupting my sleep. Mostly, at night, the sound of a passing train is quite pleasant, even reassuring, but for some reason it’s all gotten a lot louder and more vibrating…..which leads me to conclude that it must be me, suddenly I’m noticing it more. My landlord is not the type to be interested in investing in double glazing, so I’ve decided to buy a can of foam sealant and literally seal up the sash window in my bedroom. Ear plugs are essential too.
Hi Paul
Thanks for your comment. Yes, I can imagine living next to a rail station must be loud at times! It’s good that you got used to it at some point in the past – perhaps you can again in the future. Maybe doing relaxation exercises would help, as it might help you get back to the state of not worrying, as before. I’m sure the sealant will help a bit, but might come at the cost of your landlord not being happy if you move out in the future! Maybe you could try hanging some heavy material or something else in front of the window to block some sound.
Regards
Ethan
He: Goes to be early, Snores I’ve asked about a noise/white machine – he prefers quite. I’ve suggested specialty plugs – he thinks they’d be uncomfortable for me (regular plugs don’t work) I take ambien and a hormone replacement pill together at night. Protein snack to stop the hunger pangs. Hot bath – sometime 2 or 3 times in one night. 66 degrees in house. No lights of any kind in bedroom. Salt rock just in case. Drink 2 beers or less with supper – 2-3 hours before bedtime. Exercise 3-4 times a week (Swim, bike, walk) Do not live a sedentary life. And I’m awake writing this. Tire, pissed and out of ideas.
Hi Deanda
Thanks for your comment, and sorry to hear you have this difficulty sleeping. I’d say try whatever earplugs you can find and also encourage him to try methods to stop snoring – there are loads of different products that can help, so there’s no excuse not to try them. I’d also reduce the hot baths – a warm shower before bed is good, but hot baths can raise the body temperature too much.
Regards
Ethan
Hi
I live with a roommate and we have different sleep schedules, with myself going to bed 2-3 hours earlier than he generally does. We are college students and he often studies during this time. He has a peculiar habit of turning bulk of pages of his book after every 10-15 minutes and he turns them in a very rapid fashion. The room is generally quiet and when he does this, it creates enough noise to wake me up.
I would really appreciate if you could provide me with some advice.
Hi Vikram
Thanks for your comment. That is quite strange, but I can imagine it being noisy! I would just tell him nicely one evening before you go to bed what happens, and ask if he can help you out because you’re a sensitive sleeper who wakes with sudden noise. And if that doesn’t work, maybe try some earplugs.
Regards
Ethan
Hi. I’ve been having trouble getting proper rest. The reason being is because someone in my house keeps waking me up by banging on my door and screaming until I wake up. I’ve tried talking to them about this and nothing changes. I want to find a way to block this noise. Thank you.
Hi Sean
Thanks for your comment. That’s not the easiest thing to deal with! Why do they do this, and won’t stop? Is there someone you can get to help you deal with it? Otherwise, you’re best bet might be some very good earplugs – but even that won’t totally block something so loud!
Regards
Ethan
i live in so noisy place. and there is people in the night who keep talking loudly in front of my window . what should i do ?
Hi there
Thanks for your comment. That’s a really difficult one, unfortunately! Is it a window onto the street? If so, it will be difficult to stop that happening. You might have to do something to better sound-proof the window, or move your bedroom to a room which doesn’t have an external window to the street if possible. But I also find earplugs are good for blocking the sounds of talking, so that might help.
Regards
Ethan
I have a neighbour who has started moving her furniture around at about midnight last night it went on until 1.30 in the morning. I’ve complained to the managing agents.
Hi Vicky
Thanks for your comment. That must be very annoying! Hopefully it will stop soon, either voluntarily or because they ask them to.
Regards
Ethan
hello, Ethan Green
just came across your page and i really think it s helpful and i have tried some of the ways you mentioned;hanging pictures, putting on thick carpets and block the doors holes unfortunately i think my main problem is the noise from the jointed wall…(i live in a condo btw)
the neighbor didnt seem to care and they were so rude to me.. ? any other suggestions for me? should i have a soundproof wall built up over my jointed wall? thank you for your big advice ?
Hi Mink
Thannks for your comment, and I’m glad you found the article helpful. Sorry to hear your neighbors were rude to you – it’s a shame they weren’t willing to work with you to find a balance between your needs and theirs. You could try building a sound-proof wall, if you can afford it. It’s probably the most efficient way to deal with the noise. Have you tried blocking it out with earplugs, white noise machine or sound cancelling headphones for example? They can help when you’re trying to go to sleep.
Regards
Ethan
I have a problem with my neighbours dog who keeps barking in the middle of the night
Hi Faze
Thanks for your comment. Yes, dog barking is annoying because it often goes through earplugs even. I’d have a word with your neigbour and see if they can do anything to prevent it. And also perhaps try some earplugs with the max noise reduction rating of 33 to see if that helps.
Regards
Ethan
a have difficulty sleeping..i sleep only 4 hours daily it is affecting my work..sometimes i woke up in the middle of my sleep with heart palpitations..i have noise anxiety and i havent visited any doctors yet..what is your suggestion..any help please..thank you
Hi there
Thanks for your comment. Yes, 4 hours sleep isn’t enough really. I think perhaps it would be helpful for you to visit your doctor and get some support. If anxiety is an issue, they can help you find the appropriate treatment.
Regards
Ethan
What a most educational site this is. I sleep with the torment of tinnitus. I go to bed with it, try to sleep with it and wake up with it. Imagine the irritation and distress caused by a high-pitched car alarm going off outside your bedroom window and the relief you experience when it stops. I will never experience such relief. Tinnitus is hardly life-threatening, and I am grateful, but it doesn’t mean it isn’t hard to bear.
Hi Zara
Thanks for your comment and your compliment. I know exactly what you mean because I also have tinnitus. It’s very annoying indeed. Have you tried listening to white noise? It’s a great way to mask the irritating internal sound.
Regards
Ethan
Hi,
Very useful article and helpful,
I live in a ground floor flat and I have a neighbor on the first floor. When he walks my roof makes very strong banging noise and it’s really annoying especially during the night. I spoke to him about and also visited his flat and found the the floorboard in his flat is too squeaky and broken in some places. I have very light sleep and anything can wake me up. I have spoken to the landlord about it but he didn’t do anything he just ignored it. I wish if I could find any could materials to plug my ears during the night. I tried the silicon once but it doesn’t do any good. Do you know if there is any good material I can plug my ear with and solve my problem?
Thanks
Hi Andy
Thanks for your comment. I guess if your landlord doesn’t do anything, the ideal would be to work with your neigbour to go up there and bang a few nails into the floorboards! But maybe that’s not practical or allowed.
In terms of earplugs, if the silicon ones don’t help, I’d definitely try the foam ones I talk about in my earplugs review. I still use them to this day and find they make a big difference.
Regards
Ethan
My problem is a teen that laughs, yells, and makes weird noises sporadically. We have an apartment below, so moving furniture does not help. We are under his bedroom. We talked about it to the neighbors upstairs and it quiets down for a couple months. The teen isn’t disturbing deliberately.. The sound is sporadic, which makes it worse. Earplugs hurt my ears more as I get older.
Hi Michele
Thanks for your comment. Sorry to hear you have this problem. It’s a tricky one when you live underneath the space of someone who naturally makes noise, as a teenager often will do. Is it possible for you to move your bedroom to another room? Or is that out of the question? It may be that you need to speak to the neighbors more regularly each time it gets worse. If it’s better for a couple of months, it’s worth telling them each time it becomes a nuisance. I understand about the earplugs – are you able to sleep listening to music? Perhaps you could try some fabric headphones? That might be more comfortable for you as some of the wrap around your head instead of needing to be inserted into the ears. And you could also try trimming down the earplugs so they don’t expand so much. And if it’s painful when pushed in, it could be a sign of a build-up of wax. In which case a trip to the doctor could get them flushed, and you would find the earplugs much more comfortable. I know that from experience as I did so a month ago and it’s made a huge difference.
Best of luck
Ethan
I have smart mice it is I impossible to get rid of them and they are loud
Hi there
Ah yes, mice can be a real nuisance when it comes to trying to sleep! I’ve had similar problems myself in the past, and really there’s only two things I could do:
1. Wear earplugs until I managed to get rid of the mice
2. Call profesionals to deal with the problem once I’d exhausted all the DIY options.
Sorry, but that’s probably what you’ll have to do too.
Regards
Ethan
I think I will try and move the bed around and put some furniture up against that main wall and see how I get on. If it doesn’t work and I cannot get on with ear plugs, then I might pop round and mention that we can hear them talking and their TV and see if they could try something out.
Thanks for you response,
Francesca
Hi Francesca
No problem – it’s a pleasure to try and help. I think that by moving the bed and putting some furniture against the wall, or even hanging a thick fabric decorative piece on the wall, you could find it helps a lot. And then wearing earplugs on top of that should do the trick. I find earplugs are by far the best way to deal with noise, and I really need silence to sleep. Earplugs have saved my sleep and sanity on many occasions!
Good luck with it, and do let me know if you have any success.
Regards
Ethan
Hello,
Me and my partner have our headboard against our neighbours wall and we can hear them talking loud, laughing and shouting sometimes. When a few of them are in the room it can get very loud. I am stressing myself out about it and have to have my TV loud to try and block it out. I dread going to sleep because I like silence. I can deal with cars and the outside noise, I just hate next door. My partner says it is rude to go round and ask them to be quiet nicely because we can hear them talk and their TV. He did say we can mention TV, but me and partner are very nervous people and afraid of confronting them and mentioning it. We dont want to fall out with them.
I can hear them in the living room as well, but it is not as bad as the living room.
Partner knows it is effecting me and said he would move, but because we have just brought the place over 2 years ago, we don’t want to go. Also, it is expensive to move with solicitor fees.
I really appreciate your response
Hi Francesca
Thanks for your comment. I can understand your concern, and there are a few things I would suggest:
1) Have you tried moving your bed, or even the whole bedroom? Sometimes this is the easiest solution if it’s possible. But at least moving the headboard away would stop the sound travelling through the wall, into your bed and then your ears.
2) Have you tried some earplugs? I sleep with earplugs every time there is loud noise and they work wonders!
3) personally, I would try to talk to them nicely. Maybe try and think of a reasonable time to ask them to keep the noise down a little. If you ask them to be quiet at 9pm for example, it might seem unreasonable to them. But if you let them know that you can hear them talking when you go to bed later at night, then they might understand. And even if not, they might not want you listening to what they say! Sometimes people are more understanding than we might think, and if you tell them in a nice way, they might respond. I know it’s tough though – nobody wants trouble with neighbors. But it’s worth asking if you can find the courage.
Regards
Ethan
My wife snores loud, over 90 db. I tried the wax ear plugs, cotton plugs, and my audiologist made special plugs of rubber (took impression mold from both of my ears), did not block over 60% of the noise. Still looking for a solution. This summer, we shall take another trip to Europe, and it will cost me dearly for extra room. We have a guest in the house, and the guest took my wife’s bedroom, she sleeps now on the short sofa, she should sleep with me, but, then I will have to sleep on the floor. What is my solution?
Hi Bozidar,
Thanks for your comment, and I’m sorry to hear about the problem with your wife’s snoring. I think if you haven’t managed to block the snoring, then perhaps you need to see if she can get some advice from a doctor on preventing it in the first place. There are things which can help, so if she is willing to talk to a doctor about it, they might be able to suggest some of the latest techniques or devices to help with snoring. It might also be in part due to physical factors and lifestyle choices, which again a doctor can help with.
All the best
Ethan
I know they make and sell machines that sounds like a fan.
Hi there,
Thanks for your comment. Yes, those are white noise machines!
Regards
Ethan