How To Block Out Noise While Sleeping: 6 Easy Ways

Written by Michael Harris
Last updated

Anyone who has ever tried to sleep in a noisy environment knows how difficult it can be. Whether it’s the sound of traffic outside your window or the buzz of fluorescent lights, noise can quickly become a major sleeper’s block.

The good news is that there are a number of easy ways to reduce the amount of noise you’re exposed to at night. By making a few simple changes to your sleeping environment, you can achieve a better night’s sleep.

In this post, we’re going to cover 6 easy ways to block out noise while sleeping to ensure a restful night. Let’s get started.

1. Noise-cancellation Earplugs or Earmuffs.

If you are looking for a quick simple solution is to purchase soundproof earplugs, This is one of the easiest ways to deal with the situation, My previous girlfriend was a snorer (Sorry Mary) and every night was a battle for me because it was harder for me to get some decent sleep at night.

But because I cared and loved her, I had to compromise and what I found was helpful was Hearos sleep pretty earplugs which I got.

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 Not only they reduced noise but they were really comfortable and my ears never got fatigued.

Most people don’t like earplugs and would prefer another solution other than using earplugs. Fortunately, there are more ways to deal with the situation.

2. White Noise Machine

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It’s not the first time I have recommended a white noise machine because it is simply amazing, in most cases the unwanted noise is way beyond your control and a better way to combat that is to turn all the unpleasant noise and vibrations into white noise relax sounds which furthermore helps you have a deep sleep.

If you are looking for alternatives to soundproof earmuffs/plugs, then the white noise machine is a go-to secondary plan. What I personally enjoy the most is how calming and relaxing the sounds are, makes you have a deep sleep.

There are many white noise machines out there and whichever one you choose to use will help you.

3. Sound Dampen The Door,

Now depending on where the disturbing noise is coming from. If it’s not the from a person next to you and it is coming from neighbours, traffic or from any other external nose. Then you might want to soundproof your room.

The best place to start is by soundproofing the door because most noises and sounds look for gaps to exploit and because the door is filled with a lot of gaps noise can come through easily.

There best way to sound dampen the door is by using noise-proof weather strips, I also wrote an article about how to sound dampen a door using Blankets  Surely that will lower noise coming in your bedroom.

4. Soundproofing the window.

In some cases, the sounds are coming through the window gaps, if that’s the case you might want to sound dampen the windows. there are various ways to go about achieving that including:

There are even more effective ways to go about noise-proofing your window if you are looking for a full guide on how to fully soundproof your windows click here.

5. Try ignoring the noise and sounds

I am sure you might be saying to yourself “Yeah right” but it’s funny how people overlook this and start to concentrate and focus on the noise and as a result, it makes matters worse, because now when you are trying to sleep your focus is on the problem itself and this will furthermore do more damage than good.

6. Try to Shift the Focus to something else

This adds more to the previous method I’ve described, by shifting the focus you will surely start to get more drowsy and will fall asleep no matter how loud the environment is.

If you are like me and you find it hard to do that by practicing these techniques will not only help you fall asleep in a loud noisy environment but will help you with coping with your everyday life.

Use some breathing techniques

If you find yourself in a situation where you can’t sleep because of the loud noise. I want you to relax and start breathing deeply and slowly. there are a lot of breathing techniques for sleep. choose one that resonates with you and uses it whenever you have to.

Visualization Method

This is something I often do before sleeping, I am sure you probably heard about it before and what makes it effective is the idea behind it, your mind starts to shift focus to whatever you are planning to achieve. Try it and you will certainly start to feel calm and in no time you should be dozing off.


I love meditating because it has so many benefits to it. I started meditating because I had anxiety and I spent most of my time in my heard thinking about negative things that might happen to me which in reality it was not true. Meditation gives you the superpower to control your thoughts and lead it to whatever you want, in your case to sleep.

Mini-FAQ Section

1. Is it Bad to wear earplugs to sleep?

Most earplugs on the market are usually safe and more comfortable and can help you sleep with them for a long period of time without any irritation. It is important that you choose the right earplugs like the ones I recommended in this article, alternatively, you can opt for soundproof ear muffs.

2. Can you sleep with noise-canceling headphones?

I wouldn’t recommend you use noise-canceling headphones when sleeping simply because most of them are not comfortable enough to keep your ears from getting irritated. I always recommend you go for earmuffs that are soft and comfortable.


I hope this guide helped you deal with unwanted sounds and noises at night, thank you for taking the initiative to improve your life.

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About The Author

Hey I'm Michael and I run this website. I'm a professional voiceover artist and in my search to create a silent studio I've become obsessed with soundproofing and things being quiet. Thanks for visiting and if you have any question get in touch.