Popular white noise options include the sound of rain, calming winds, rustling leaves, or humming notes. Choose whichever sound you find the most calming. Some people actually have a harder time falling asleep with noise. If the white noise makes the problem worse, don’t force it. There are other solutions here. You can find a variety of highly-rated white noise machines here.
You can even use a combination of a white noise machine and a fan to really improve your overall sleep environment. Mixing multiple forms of white noise may be less distracting for you if you find the single source of white noise a little annoying. Here are some solid options if you’re looking for a well-reviewed fan, air purifier, or humidifier.
If the weather isn’t nice, you may still be able to open your window a few inches to let in at least some ambient noise. If the temperature changes radically overnight where you live, sleep with an extra blanket just in case you get too cold.
Over-the-ear headphones are probably better than earbuds for this, but you’ll have to sleep on your back or stomach. ASMR (audio tracks built around whispers and other low-frequency sounds) is deeply relaxing for a lot of people. Any pair of headphones will do the job so long as you’re listening to something, but you might want to look for some noise-cancelling headphones if you really want to drown your roommates out.
If you like the disposable earplugs and this solution works for you, buy some reusable molded ear plugs. They’ll be cheaper in the long run, and you’ll likely find them more comfortable. Some people find the feeling of earplugs a little distracting. If they bother you at first, wait 15-20 minutes before taking them out. Most people get used to the feeling relatively quickly.
The softer the surfaces in a room, the easier it will be for your space to absorb soundwaves. Even a few loose pillows and a rug will help out. If you don’t like the look of soundproofing foam, you can always hang a tapestry or two on the wall. You can buy soundproofing foam in bulk here.
You can hang the curtains from a curtain rod above the window in your room if your roommates make a lot of noise outside or you want more soundproofing in your room. [8] X Research source If you don’t want to hang curtains, you can get a room divider and hang soundproofing foam on it. When it’s time to go to sleep, simply place the divider between you and the door. There are plenty of beautiful and efficient soundproof curtains available here.
The more distance and the more obstacles between you and the ambient light and sound, the easier it will be to sleep.
Do not take more than 10 mg of melatonin. [12] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Talk to your doctor if you’re worried about taking medication to sleep. If you have asthma, glaucoma, COPD, sleep apnea, or liver disease, do not take OTC sleep medication.
Create a wind-down routine in the evening where you wash your face, brush your teeth, put on your pajamas, and so on. Then do something calming, like reading or watching a documentary, until you feel drowsy enough to go to bed. This can be especially difficult if you’re in college. An uneven course schedule and late-night study sessions can make things tough. Try to minimize the all-nighters. Don’t drink any caffeine after noon and eat dinner 2-3 hours before going to bed so that you don’t go to bed stuffed or super hungry. Exercising daily can make it easier to fall asleep at night. You’ll also feel better if you engage in regular physical activity!
This may not help with the noisy roommate on its own, but it might soothe any anger you’re feeling towards them in the moment! If you aren’t a tea fan, you could try taking a valerian supplement. However, the valerian supplements may not be as effective as valerian tea. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
The further you get from the loud areas of your home, the less impactful the noise should be. Just ask your roommate something like, “Hey, I know you stay out later than me, and that’s no biggie, but would you consider switching rooms with me? I keep waking up when you get home. ”
You could approach them and say, “Hey, I’ve kind of had a tough time falling asleep lately. I know you aren’t doing anything wrong, but would you mind turning the music down after 9 pm?” If they’re watching TV or playing loud music, you might ask them to wear headphones. If this is a perpetual problem, you may be better off looking for a new apartment or talking to an RA about switching dorms.
