How to Reduce Noise in Your Bedroom
Night noise can disturb sleep even when you do not wake fully. Reduce it with door seals, heavy curtains or blinds, furniture on shared walls, and steady masking sound at a low volume, or earplugs.
Key points
- Why it matters. Reviews of noise and health find that environmental noise disturbs sleep and is linked to health effects at the population level.
- Reduce at source. Seal gaps, add soft furnishings, move the bed away from the street wall.
- Mask what remains. A white-noise machine or fan at a low volume; keep the level modest to protect hearing.
Why it matters
Reviews of noise and health find that environmental noise disturbs sleep and is linked to health effects at the population level.
Reduce at source
Seal gaps, add soft furnishings, move the bed away from the street wall.
Mask what remains
A white-noise machine or fan at a low volume; keep the level modest to protect hearing.
Frequently asked questions
Are earplugs safe?
Soft earplugs are generally fine; do not push them in deeply.
Does a heavy curtain help?
A little; blinds plus curtains help more.
Sources
- Basner M, et al. Auditory and non-auditory effects of noise on health. Lancet 2014;383(9925):1325–1332. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Keep reading
Bedroom Environment for Sleep: Light, Temperature, Noise and Layout
The evidence on light, temperature, noise and layout, and how to build a bedroom that supports sleep.
Read more →BedroomHow Bedroom Light Affects Your Sleep
The science of evening light, melatonin and body clock, with practical advice on lamps, screens and blackout.
Read more →BedroomWhat Is the Ideal Bedroom Temperature for Sleep?
What the research says about temperature and sleep and how to stay cool in hot, humid climates.
Read more →BedroomHow to Create a Hotel-Quality Bedroom at Home
Layer comfort, light, linen and quiet to get a five-star feel in a normal home bedroom.
Read more →This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.
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