Do you struggle to sleep due to unwanted noise? It could be a neighbor’s music or traffic outside. Noise impacts our lives and makes it hard to relax.
Having dealt with this myself, I know how frustrating it is to block out noise. This article shares ways to Block Out Noise Without Earplugs that have worked for me. If you want a peaceful and quiet environment, read on.
why not sleep with earplugs
Earplugs, though useful for hushing noise at night, may not suit all.
Those who wear them might undergo discomfort or earache after extended use, and some medical issues may disqualify their usages, such as ear infections or hearing loss.
Moreover, some may feel uneasy using them as they muffle significant sounds like a wailing infant or a smoke alarm. Situations could arise where such sounds are crucial for safety or timely reaction.
disadvantages and injuries of sleeping with earplugs:
- Ear infections: Earplugs may heighten the likelihood of acquiring an ear infection as they confine bacteria and dampness in the ear passage. Consequently, this may induce distressing swelling, irritation, and discharge. Moreover, utilizing earplugs for extended periods can instigate the accumulation of earwax, further augmenting the risk of ear infections.
- Skin irritation: For those with delicate skin or allergies, the components of earplugs may trigger skin irritation or rashes.
- Tinnitus: The ears can ring or buzz from loud noises, a condition known as tinnitus. Earplugs offer some safeguard against this auditory affliction, but extended use can produce a paradoxical outcome – by muffling external sounds, earplugs prompt the brain to generate its own internal noises, leading to tinnitus.
- Impacted earwax: Plugs in ears can shove wax down, clogging ear channels and causing earache, deafness, and dizziness in serious instances.
- Injury to the ear canal: Jamming earplugs too far into your ear hole can harm or wreck the fragile tissues and structures inside. This may cause discomfort, puffiness, or even contamination.
- Sleep disruption: Wearing earplugs to sleep can disrupt rest, causing trouble dozing off, frequent night awakenings, and daytime drowsiness for some.
How To Block Out Noise Without Earplugs
use White Noise Machines
White noise machines aid sleep by providing a steady, relaxing sound that can drown out disruptive noises. White noise is a consistent sound that contains all frequencies at equal levels. It is beneficial for masking other sounds, such as snoring, traffic, and noisy neighbors.
These machines come in various forms, from basic portable devices to advanced ones with multiple sound options, sleep timers, adjustable volume controls, and even calming sounds like ocean waves or rainfall.
how exactly does white noise block noise?
White noise is an unvarying sound that cloaks the noises around you by emitting sound waves across a broad range of frequencies with a steady amplitude.
Exposing yourself to white noise, its constant sound can help neutralize other sounds that interrupt your slumber or focus.
Since the white noise’s sound waves bridge the gaps between other sounds, they become less conspicuous or may disappear altogether.
according to research,
In the Journal of Caring Sciences, a study was published indicating that white noise could mitigate sleep disruptions in patients hospitalized in a coronary care unit. The study’s conclusion suggests that utilizing white noise is an uncomplicated, inexpensive, and nonintrusive approach that may enhance sleep quality while minimizing disturbances.
In the Journal of Occupational and Environmental Medicine, a study showed that white noise lessened the disturbance of sleep in a mock noisy setting. The conclusion stated that “White noise effectively reduces the impact of noise on sleep and may improve sleep quality in noisy environments.”
In Sleep Medicine Reviews, a meta-analysis of 20 studies assessed the efficacy of white noise in ameliorating sleep. The outcome indicates that white noise augments sleep onset latency (the duration to snooze) and sleep efficiency (the proportion of time spent asleep in bed).
The SNOOZ Smart White Noise Machine bellows up to 85 dB at max volume, per the maker’s specs. Its real fan inside always churns out an even, non-repetitive white noise sound.
Noise-cancelling headphones work well to block out noise while you sleep, particularly if you reside in a loud environment or find it challenging to sleep due to external noises.
They function by using microphones to detect and cancel out external sounds, allowing you to concentrate on the sounds you wish to hear or simply enjoy silence.
Some of the best noise-cancelling headphones for sleeping include.
- Bose QuietComfort 20 Acoustic Noise Cancelling Headphones offer excellent noise cancellation and a comfortable, in-ear design ideal for sleeping.
- The Sony WH-1000XM4, which has a comfortable over-ear design, provides excellent noise cancellation, a long battery life, and can be used wirelessly.
- The Shure SE535-V offers excellent noise isolation and a comfortable, secure fit with detachable cables for easy replacement.
Remember to use noise-cancelling headphones in moderation and not depend on them excessively.
use dedicated Bluetooth sleep headphones
Bluetooth sleep headphones, with their low profile and comfortable design, can effectively block out noise while you slumber. Soft, breathable materials and a flexible band that conforms to your head make for a comfortable fit.
Opt for models specifically made for sleeping, with extended battery life and a broad range to reach your device from afar.
By muffling external sounds, these headphones are particularly handy for those residing in a loud environment or with a snoring partner. Soothing sounds or music can be enjoyed without disturbing your roommates.
The MUSICOZY Sleep Headphones Bluetooth Sleep Mask, a recent acquisition of mine, has proved to be a sleep routine game-changer! Being a side sleeper, finding earphones that don’t interfere with my pillow or hurt my ears has always been a challenge, but this mask has resolved those issues.
The 3D design of the mask flawlessly covers my eyes and nose, blocking out external light while providing a smooth and comfortable surface for my face.
The Bluetooth headphones are integrated into the mask, with speakers perfectly positioned over my ears, guaranteeing exceptional sound quality. The Bluetooth connection is effortless to set up and remains connected throughout the night.
use Soundproof Curtains
Heavy, dense soundproof curtains prevent sound waves from entering a room. To sleep undisturbed, find curtains with high noise reduction coefficient (NRC) ratings, which indicate superior sound absorption.
Soundproof drapes silence sound waves by absorbing and stifling them, preventing intrusion into a chamber. They are fashioned from dense and hefty materials like velvet, polyester, or cotton, which possess the faculty to soak up sound. The thickness and heft of the fabric are positively correlated with its sound absorption capabilities.
When sound waves penetrate a space, they bounce off rigid surfaces such as walls, floors, and ceilings, engendering echoes and reverberations. Soundproof curtains swallow sound waves, curbing the amount of reflection and reverberation. Consequently, they reduce the overall amount of noise permeating the room.
Consider NICETOWN Blackout Curtains, with triple-weave microfiber fabric blocking up to 99% of external noise. Deconovo Thermal Insulated Blackout Curtains offer both soundproofing and thermal insulation, boasting a thick, heavy, and cozy texture. H.VERSAILTEX Blackout Curtains, with a silky fabric and triple-weave design, prevent noise, sunlight, and UV rays, ideal for peaceful bedrooms.
use Soundproof Foam
Soundproof foam can aid in blocking out noise while sleeping, albeit not entirely.
Its purpose is to absorb sound waves and prevent their return to the room, thereby decreasing the volume of sound that reaches your sleeping area.
Please note that soundproof foam is not a panacea, as its efficacy varies depending on factors such as noise type and strength, foam quality and thickness, and room configuration.
Soundproof foam with an NRC rating of 0.8 or more can absorb up to 80% of the sound impact.
However, even with top-quality foam, complete soundproofing is not always achievable, and supplementary measures may be necessary to achieve a satisfactory level of noise reduction.
Weatherstripping seals gaps around doors and windows to prevent drafts and air leaks. This also reduces noise, but not entirely for sleep. Weatherstripping effectiveness in reducing noise depends on factors like the type, quality, gap size and location, and noise intensity and frequency.
For optimal outcomes, use high-quality materials and install them properly to seal all gaps. Thick and dense weatherstripping materials like silicone or neoprene offer better noise reduction than thinner or less dense materials like foam.
Combining weatherstripping with soundproofing solutions like curtains or acoustic panels can provide better results. Earplugs, white noise machines, or sound-absorbing curtains can further reduce noise levels and enhance sleep quality.
Plants can ease noise levels somewhat, but they won’t fully stifle sound while you slumber.
Certain plants, with thick and lush foliage, can muffle sound waves and curb noise pollution, which may aid in sleeping in clamorous settings.
The Areca Palm, Rubber Plant, and Ficus are a few of the species recognized for their noise-minimizing qualities.
Yet, the effectiveness of these plants hinges on multiple variables, like the room’s dimensions, noise volume, and the specific plant variety.
One should bear in mind that while plants have some benefits in mitigating noise, they aren’t a replacement for proper soundproofing.
If noise disturbance remains substantial during sleep, it may be worth considering other alternatives, such as earplugs or soundproofing equipment for your domicile.
conclusion of Block Out Noise Without Earplugs
Noise can disturb our lives and make it hard to unwind, especially at night. While earplugs are a typical fix, they’re not for everyone and can lead to ear troubles.
White noise machines can help too, emitting a steady sound to cancel out interruptions to your sleep. Noise-cancelling headphones and soundproof curtains work as well but don’t overuse them.