The short answer
You can't switch noise off, but you can make it softer and less jarring. Wear earplugs that fit you, add a steady sound like a fan, and put your phone on silent. Soft things in the room help too. Try one change at a time and keep what works for you.
A car alarm. A neighbor's TV. A partner who snores. When noise keeps you up, you want it gone. No single trick makes a room silent, but a few small changes can take the edge off. Here is what helps, starting with what you can do tonight.
Why does noise wake you up?
Some sounds are harder to sleep through than others. The Sleep Foundation says to pick sleep sounds that keep "an even tone and volume; sudden sound changes could cause you to wake up." So a steady hum is a better choice than sound that starts and stops.
Noise can follow you into the next day, too. The same Sleep Foundation guide links noise at night with feeling sleepy and cranky the next day.
What can I do tonight?
- Put in earplugs that fitEarplugs are on Mayo Clinic's list of things that can help you make a room that "suits your needs." Pick a size that feels snug, not tight. Our guide on how to put in earplugs shows the steps.
- Turn on a fanA fan or air conditioner makes a steady hum. The Sleep Foundation says these devices "produce consistent ambient noise that may help to drown out intrusive environmental sounds."
- Put your phone on silentThe Sleep Foundation suggests silent mode "so that notifications don’t wake you up at night."
- Move away from the noiseIf the noise comes through one wall or window, try sleeping with your head at the other end of the bed, or move the bed if you can.
Do earplugs help you sleep through noise?
They can, if they are comfortable. The Sleep Foundation puts it simply: "Ear plugs are an effective tool as long as they don’t interfere with your ability to sleep." It also points to a study where hospital patients who wore earplugs and an eye mask "woke up less often and experienced more deep sleep" than patients who did not.
Be honest with yourself about what to expect. Every earplug lets some sound through. The goal is softer, not silent. A good fit matters more than anything else. Try the tip sizes until one feels snug but not tight.
If you sleep on your side, the earplug on the pillow side gets pushed in. That is why a low, soft shape helps. See our pick of the best earplugs for side sleepers for what to look for.
Is white noise or a fan better?
There is no one right answer. White noise, pink noise, a fan, rain sounds and music all work for some people. Our guide to pink noise vs white noise explains the difference.
"For those struggling with a noisy sleep environment, be prepared for some trial and error."
That is Dr. David Rosen, a sleep medicine doctor, quoted by the Sleep Foundation. He adds that "you might find ear plugs to be helpful at first, but over time you may find you prefer the noise of a fan." You can also use both: earplugs to soften the noise and a fan to cover what is left.
What can I change in the room?
Sound bounces off hard things and soaks into soft things. The Sleep Foundation says "rugs, cushioned furniture, or thick curtains" might help lessen noise. It also suggests sealing air gaps in your windows.
Want more ideas that don't need building work? Read how to soundproof a bedroom cheaply.
When should I see a doctor?
If you still can't sleep most nights, talk to a doctor. Mayo Clinic says: "if you often have trouble sleeping, contact your health care provider." See a doctor, too, if your ears hurt, itch or feel blocked.
If you need to hear a baby, an alarm or someone who may need you at night, check you can still hear them with your earplugs in.
Questions people ask
Can you block out noise completely while sleeping?
No. Every earplug lets some sound through, and no room is fully silent. You can make noise softer by wearing earplugs that fit and adding a steady sound like a fan.
Does a fan help block out noise at night?
It can help. The Sleep Foundation says a fan or air conditioner makes steady sound that may help drown out other sounds. The Sleep Foundation also says sudden sound changes could wake you up.
Are earplugs or white noise better for sleep?
It depends on you. A sleep doctor quoted by the Sleep Foundation says to expect some trial and error. Some people like earplugs, some like a fan, and some use both.
What earplugs are best for side sleepers?
Look for soft silicone that sits low in the ear, so it doesn't press when your head is on the pillow. Our guide to the best earplugs for side sleepers has more.
How do I sleep through my partner's snoring?
Try earplugs plus a fan, and sleep with your back to them. Loud snoring every night is worth a check with a doctor.
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