At night, loud noises can keep you awake and start your day off on the wrong foot. Poor sleep can also lead to many health problems, including type 2 diabetes, heart disease, weight gain, and fatigue. There are many steps you can take to guard against unwanted sounds and, with the right precautions, ensure a good night's sleep no matter what happens outside the home.
Steps
Part 1 of 3: Changing the Bedroom
Step 1. Move the furniture
If you share a wall with a noisy neighbor or a busy street, rearrange the furniture to muffle those sounds. Adding furniture to the room can help muffle the noise and changing the arrangement of the furniture allows you to move the bed away from the source of the noise.
- Move the bed to the side of the room that is farthest from the source of the noise. For example, if you share a wall in an apartment building, try pushing the bed to the other side.
- By placing large thick furniture against a wall where a lot of noise is coming from, you can muffle and absorb some of those sounds. Try moving a bulky bookcase against the wall and filling it with books.
Step 2. Cover the walls
To effectively absorb the noise coming from a wall, try covering it with a sound-absorbing material. Acoustic panels are the best solution; to make them even more efficient, you can cover them with a heavy fabric.
- Choose panels with a noise reduction index of 0, 85 or higher.
- Try acoustic blankets. These special fabrics are designed to hang on the walls to muffle sounds.
Step 3. Insulate the floor
If the noise comes from below, for example from an adjacent apartment or from the room of a relative who lives with you, you can protect yourself from annoying sounds by insulating the floor. You can do this by laying out the carpet, or even by insulating the floor under the tiles.
- Cork is the most suitable material for insulating the floor. It muffles sounds much better than wood.
- If you are unable to install carpet, spread out a large, thick carpet.
- If you are the owner of your home and there is an attic above your bedroom, you can insulate the floor of the latter. Use R25 fiberglass at least 20cm thick to insulate the space above your room.
- Use sound absorbing roof tiles, with a CAC index of at least 40 and an NRC value of at least 55. This will help to muffle almost all types of noise; in fact, they are tiles designed to be used near airports.
Step 4. Soundproof the windows
If noise comes in from the street or from a neighbor's house, you can try soundproofing the windows. Make sure you stare at the blinds, as they may shake. This solution takes some work and can be quite expensive, but it should allow you to block out sounds effectively.
- Install double or sound-absorbing windows. Both of these types of fixtures effectively insulate your home and block outside noise.
- Hang thick curtains in front of the bedroom windows to block out some of the noise.
- Check the windows, looking for openings. These small cracks between the frame and the wall not only let in the drafts, but also a lot of noise. Use a foam-specific sealing foam for windows and doors to fill these openings and prevent sound from entering your home.
Part 2 of 3: Blocking the Sounds
Step 1. Use white noise
Ambient sounds can be very useful for covering up the most sudden and annoying ones, "hiding" them with others that are more delicate and tolerable. This solution is effective because white noise has a constant amplitude over the entire audible frequency spectrum.
- White noise reduces the difference between normal background noises and sudden sounds, such as a door closing or a car horn, which could interrupt your sleep.
- You can buy a device that can produce white noise, download special audio tracks from the internet, or simply keep a fan running while you sleep.
Step 2. Turn on something that is able to distract you
If you don't want to use white noise or can't afford a device that can produce it, you can try using some appliances you have in your home to cover unwanted sounds. Television and radio can hide outside noises, but researchers suggest caution, as these devices can affect the natural rhythm of sleep. For best results, experts recommend using a timer to make sure the television turns itself off after a certain time.
Step 3. Put some earplugs on
They are very effective for blocking outside sounds when you sleep. They are even more useful when used in conjunction with white noise. You can find them in pharmacies or on the internet.
- Always wash your hands before putting plugs in your ears to minimize the risk of infection.
- To remove the caps, twist them as you pull them out.
- If a cork does not fit well, do not push it hard. Each brand produces different shaped caps, so just try a different one.
Part 3 of 3: Resolving the Causes of Noise
Step 1. Identify the source of the noise
The cause of your problem may be particularly obvious, but either way, before you can do something, you need to identify it. Decide how to proceed based on what you have discovered.
- Often, unwanted sounds are caused by neighbors. Is this also your case? Does one of your neighbors listen to blaring music or throw parties when you try to sleep? Do you live next to a particularly noisy couple?
- Depending on the location of your home, noise problems can be caused by bars, discos, restaurants or by traffic from airports, train tracks and motorways.
Step 2. Talk to noisy neighbors
The best approach is sincere and straightforward, but in some cases it won't be easy to convince them. Try not to make them angry, but don't resign yourself to living tormented by the incessant noise. With polite and friendly conversation, you should be able to resolve the problem.
- Don't go knocking furiously on your neighbor's door when it makes a noise. It would only serve to create a tense atmosphere between you and push him on the defensive. Wait until the situation has calmed down, or wait until the next day.
- For the same reason, don't call the police. Law enforcement time is precious and should not be wasted on a noise complaint. If that's not enough to dissuade you, consider that your actions would cause resentment in your neighbors. They may decide to take revenge or make the situation worse. Nobody likes to get a visit from the police, so avoid involving law enforcement, try to keep an open mind and be polite to your neighbor.
- Talk to your neighbor politely and politely. Be honest about the problem, but keep a calm and friendly attitude. Try saying, "Hi, neighbor. I was wondering if you had a minute to talk."
- If your attempts are unsuccessful, contact your landlord or try getting help from a professional broker. These people are trained to lead the two conflicting parties to a mutual agreement.
Step 3. Address the environmental noise problem
If the sounds are caused by traffic or a construction site, you can explain your concerns to a representative of the municipality. In some communities, there are commissions that deal specifically with noise pollution. Others have an official representative who has a duty to verify complaints and establish an action plan. Finally, you may have the opportunity to take the issue directly to the city council, where the junta will decide with a vote how to proceed.
