- Date :
by Richard White
When it comes to getting a great night's sleep, there are 3 main points to consider.
- Sleep in total darkness (invest in heavy curtains to block outside light)
- Keep a cool ambient room temperature (16-18°C (60-65°F))
- Minimise disturbing noises
Managing noise is probably the most tricky part of maintaining a comfortable sleeping environment because it’s mostly out of our control
Move your furniture
If you share a wall with a loud neighbor or a noisy street, rearranging existing furniture could help distance your bed from the source of the noise.
Positioning large, thick pieces of furniture against a noisy wall, such as a bookshelf or cupboard can help absorb and muffle some of the sound.
Soundproof your windows
- Install double or secondary glazing windows if your budget allows.
- Hang thick curtains over your bedroom windows to help block some noise.
- Use a safe insulating foam sealant made for use on windows and doors to stop up any gaps in the window can make a huge difference.
The reality is that rearranging the furniture in your room and soundproofing will only go so far to reducing any disturbing noises.
Alarming Sounds can Disrupt the Process of Falling Asleep
If you live next to a busy street, you’re probably no stranger to being woken up at 3am by a motorbike tearing past your home. Maybe you have inconsiderate neighbours who throw all-night house parties every weekend or leave their dog outside barking day and night. Jetting off to a remote country lodge for your bedtime might be the dream ticket but dampening unwanted sound is the next best option!
Earplugs are extremely effective, but they don’t sit well with everyone so what other options are available?
Relaxing sounds, can help us fall asleep more quickly and sleep more deeply. Bedside fans or air purifiers work well as they provide a soothing, low level hum. Or you may want to consider playing music to help you relax and fall asleep. Try to avoid anything with lyrics and instead try classical, folk, or slow-paced contemporary styles.
The soothing distraction of white noise is extremely effective at dampening other sounds. For the people who say it helps them sleep, white noise functions as a kind of anti-noise, something that distracts your brain but you don’t have to focus on. White noise aficionados know there are a ton of options to choose from (from gentle, light rain to a hurricane to the sound of a cat purring, for instance). Which one works best for you just comes down to personal preference.
“Winding down with a calming sound can be helpful, but making sure it’s part of a nightly bedtime routine is integral to a good night’s sleep”
Often they can be one in the same (lights off, fan on), but the effectiveness of white noise may actually come down to that routine aspect.
“Your body likes to anticipate what’s going to happen. So if you always end your day by taking a hot shower, dimming your lights, and then turning on your noise machine, every night that your body does those things in that order at that time, it tells your brain sleep is coming up”.
- Christopher Winter, M.D., Fellow at the American Academy of Sleep Medicine
The most popular white noise device right now is the AVANTEK Sleep White Noise Machine.
A compact, lightweight portable device that boasts 20 soothing sounds and supports continuous play or auto-off timer between 1-7 hours.
If you tend to wake up in the middle of the night, you’ll probably want to keep it humming all night rather than using the auto-off feature. This is because waking up in an environment that’s different from what you fell asleep in can make it harder to doze off again.
White noise is not only useful for helping you get a good night's sleep. It’s perfect for helping you concentrate in a noisy home or office environment.
Anyone who sleeps with white noise is likely to tell you they can’t fall asleep without it. It’s a simple, inexpensive way to help you get a better night's sleep.
Check out the AVANTEK Sleep White Noise Machine for yourself and see what all the noise is about!