How to sleep with noisy neighbors: 9 things that actually help

Footsteps upstairs at midnight. Music through the wall. A door that slams just as you drift off. Neighbor noise is one of the hardest kinds of noise to sleep through. Here are nine things that help, starting with what you can do tonight.

Why is neighbor noise so hard to sleep through?

Because you never know when it is coming. A steady sound, like a fan, fades into the background. Random sounds keep your brain on guard, so even small thumps can wake you up.

The type of noise matters too. Voices and music travel through the air and through gaps. Footsteps, dropped things and slammed doors travel through the building itself. That is why noise from upstairs is so hard to block.

What can I do tonight?

• 1. Wear earplugs made for sleepSoft ones that sit low in your ear, so you can lie on your side. They take the edge off voices, music and thumps.
• 2. Add steady soundA fan or a white or pink noise machine fills the gaps, so sudden sounds stand out less. See pink noise vs white noise.
• 3. Move your bedEven a few feet away from the shared wall helps. If the noise is above you, a different corner of the room can be better.
• 4. Try another roomIf another room is further from the noise, sleep there on the worst nights.
• 5. Don't watch the clockChecking the time when you wake makes it harder to drift back off. Turn the clock away.

You cannot control their noise tonight. You can control how much of it reaches you

What can I do this week?

• 6. Seal the gapsA draft strip and door sweep on your bedroom door, and weatherstripping on the window. Our guide on how to soundproof a bedroom cheaply has more ideas.
• 7. Soften the shared wallA full bookcase, a wardrobe or a padded headboard on the noisy wall soaks up some of the sound.
• 8. Talk to your neighborMany people have no idea how far their noise travels. A kind word often fixes it for good.
• 9. Know your next stepIf talking does not work, keep a simple note of dates and times, and speak to your landlord or building manager.

How do I talk to a noisy neighbor?

Pick a calm moment, not the middle of the night. Be friendly and specific. Something like: "Hi, I'm in the apartment below. I don't think you know, but the music carries through after 11 on weeknights. Would you mind turning it down a bit after that?"

Offer an easy fix if you can, like a rug for a hard floor or headphones late at night. If knocking on the door feels awkward, a short, polite note works too.

What if the noise is footsteps from upstairs?

Footsteps are the hardest noise to stop, because they shake the floor and ceiling. You cannot fix that much from your side. The best things to try are asking your neighbor about rugs or soft slippers, and using earplugs with steady background sound so the thuds do not jolt you awake.

Questions people ask

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