Health & Psychology

How To Train Yourself To Sleep In Noisy Environments

December 6, 2018

Nobody can downplay the importance of sleep. It is one of the body processes that activate the natural healing and restorative factor of our system. Various conditions and health diseases can be prevented by just having enough time to sleep at night.

However, not all of us can sleep smoothly. There are struggles when it comes to it, especially for those who are living in noisy and busy environments. People who are living in the cities or bustling neighbourhoods are typically subjected to this predicament.

There’s a need for you to sleep, but the high decibel levels are keeping you from doing it. Are there any solutions to this problem? Of course, yes!

In this guide, I will be teaching you some of the approaches on how to train yourself to sleep in noisy environments. Try to practice all of them so that you can rest amidst the disturbances.

Tip #1: Make Your Bedroom Comfortable

A comfortable bedroom can overcome all odds. That’s a definite thing. If all of your sleeping amenities have the qualities that invite sleep, then you can doze off no matter what.

Make sure that you have an ergonomic and cool mattress. When you lie in there, you should feel that everything is at peace. Furthermore, make sure that you have a nice set of pillows and blankets.

For instance, the support of water pillows can provide utmost relaxation to many sleepers. They can dampen your senses and lose all of it so that you can sleep better.

This is a healthy sleeping regimen that you should practice all the time. Once you can make your bedroom as sedating as possible, sleeping will never be a problem.

Tip #2: Try To Ignore the Noise

Sometimes, the nuisances increase when we tend to focus on it. I know that we have experienced such situation some point in our lives. The moment we flip our concentration to a single thing, we become more sensitive to the stimulus that it gives.

Right now, what you need to do is to fortify your mind and try to ignore the disturbances. I know that it is difficult, but trust me, it is very doable.

What you need to avoid here is making your brain active. You see, when you mind things, your brain grinds as well. At the end of the day, the activeness of your system is the one that makes you sleep-deprived.

Tip #3: Embrace Other Noise Distractions

One way to combat external noises is producing noises as well. Of course, the noise that you should create should be soothing and never agitating. You can do this by playing relaxing ambient sounds.

However, having these audio resources doesn’t complete your defences yet. Next, you need to invest in a noise-cancelling headphone. It is the very amenity that can address the issue of loud and cacophonous external noises.

It would help if you trained yourself how to sleep with this device being placed in your head. At first, it will feel awkward to wear such gear while you are sleeping. However, sooner, you will love having them.

If the thing that you want to block is the snore of your roommate, then you need to invest on nasal strips and nasal spray. They are the ones that can get rid of the problem.

Alternatively, you can also look for snoring mouthpieces.

Tip #4: Exhaust Yourself

No distracting noises can stop a tired person from sleeping. As much as possible, you have to retire in your bed with a weary body.

Of course, there are healthy ways on how to make yourself worn out during the night. You can actively exercise during the day so that you can burn out the stored energy in your body.

You can try outdoor sports. Trust me. They are right for you.

Tip #5: Breathing Exercises

You can defend yourself from noises through the proper implementation of breathing exercises. After all, it is one of the most effective meditation techniques that anyone can learn.

Once you can learn how to breathe as a form of meditation, you will be able to strengthen your mind and improve your focus. Interestingly, it can also be used for relaxation if the noise outside is escalating your temper already.

Try to breathe in and breathe out as slowly as possible. It would be great if you can count each repetition. You can start with three-second counts for every inhale-and-exhale that you do.

After this, you can already increase the duration up to six or seven seconds.

Wrapping it Up

Despite the ordeal, sleeping in noisy environments is still possible. You just have to adjust yourself and your sleeping environment so that you can conquer the odds.

Furthermore, it would be great if you can invest in assistive devices–such as a pair of noise-cancelling headphones–so any audible nuisances can be blocked. Since we have barely any control over our surroundings, these said techniques are the best thing that we can do to have a good sleep.

That’s it for now. If you have questions or suggestions, feel free to drop them in the comment section below.

Sources:

https://www.sleep.org/articles/sleep-in-noisy-environments/

https://www.tuck.com/sleeping-in-noisy-environments/

Author’s Bio:

My name is Layla Parker, the founder and chief editor of ASleepyWolf.com. I decided to start taking my blog about sleep seriously to help people find what they need to experience better sleep and maintain their health. Do check out my website to learn more how to improve it now!

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