Noise has a significant impact on sleep. Exposure to too much noise during sleep has immediate effects on our health, which can lead to long-term mental and physical consequences.
Effects of noise during sleep
Noises at night can disturb you and spoil the quality of your sleep. Even noises that aren't capable of waking you up have subconscious negative effects by altering the time we spend in certain stages of sleep. Sleep stages are the different types of sleep we go through each night while we sleep, from lighter stages (1 and 2) to
deep and rapid eye movement (REM) sleep . Outdoor noise has been shown to increase stage 1 sleep and decrease deep and more healthful sleep. Nighttime noise can also cause extra production of hormones such as adrenaline and cortisol, as well as increased heart rate and blood pressure.
Short-term effects of noise
Sufficient undisturbed sleep is vital to our good health and good performance the next day. Sleepiness, irritability, and poor mental health are associated with overnight noise exposure the night before.
Long-term effects of noise
Poor quality sleep over a long period of time is linked to high blood pressure, heart disease, weight gain, type 2 diabetes and some types of cancer. The link between noise during sleep and long-term health effects is less clear, but studies show a possible association with high blood pressure, heart disease, stroke, increased use of sleep medications and poor overall health. health.
How to avoid noises when trying to sleep
In a city, it is common to often hear the sounds of traffic, sirens, airplanes, or people gathering outside. Even in a suburban or rural environment, it is unlikely that you will be completely isolated from noisy appliances, cars, neighbors and animals during the night. Additionally, other people or pets in your home may make noise that disturbs your sleep. Think about the specific sounds that affect your space as you consider the following ideas for avoiding noise at night.
Adjust your bedroom environment : Creating a space that supports as restful a night's sleep as possible is a pivotal point of good sleep hygiene.
Add soft surfaces : Sound is resistant to hard surfaces and absorbed by soft ones. Adding rugs, pillows, and thick curtains to your bedroom can block or reduce noise from both the street and your home.
Soundproof windows: If loud noises are entering your bedroom from outside, options include installing soundproof windows as well as sealing any air gaps in your windows.
Reduce the white noise of appliances: If your refrigerator or air conditioner is making abnormal sounds, get it fixed. When it's time to replace an appliance, buy one with quiet technology.
Turn off notifications: Make sure you have your electronic devices on silent so that notifications don't wake you up at night.
Use earplugs: Depending on your space, you may not be able to completely soundproof your room. Earplugs are an effective tool as long as they don't interfere with your ability to sleep. One study found that patients in a hospital who wore earplugs and an eye mask woke up less often and enjoyed more deep sleep compared to a group of patients who slept without earplugs and a mask.
An alternative to earplugs is to find small, comfortable noise-canceling headphones that are designed to block out noise and also allow you to listen if you want soothing sounds that could help you sleep.
"Negotiate" with others: If your main source of noise at night is from other people in your home, talk to them about how they can help you sleep by reducing their nighttime activities. When you have different sleep schedules, noise at night is inevitable, but you could try rules about shared quiet times. For example, you can ask your partner or roommate to use headphones to listen to TV or music and not talk on the phone while you sleep.
If your partner's
snoring is keeping you awake, talk to them. Lifestyle changes may help. Very loud snoring and choking or exhaling sound at night could be signs of obstructive sleep apnea. Seek medical help if you notice these symptoms in your partner.
The scientific information in the article is medically verified by Dr. Nilong Vyas , Pediatrician, Public Health Officer and Board Certified Member for Sleep Disorders in the USA.
