Reducing noise will reduce middle of the night awakenings, but even noise that doesn’t awaken you can still disturb your sleep. During sleep your brain continues to detect and process sounds on a basic level.
Block out unwanted noise using a fan, ear-plugs, a white noise machine, or a smartphone white noise app. Turn off all call, text, and app notifications.
Sounds that change in tone or volume are the most disruptive to sleep. For this reason, it is NOT recommended that you fall asleep with television, music, or computer/tablet playing as these have constantly changing sound levels. Do not use any of these to cancel noise either.
Overall tips to make sure technology does not disturb your sleep
- Turn off or close your computer before bed.
- Put smartphones on silent (you can set your alarm to still go off) or use the “Do Not Disturb” function.
- Try to stop using technology 30 minutes before sleep.
- If you use your smartphone as an alarm clock, either place the phone as far away as possible, or utilize an app that darkens your screen and limits your potential to engage with your phone during sleep.
- To best promote sleep, light exposure should be maximum during the day and minimal 1-2 hours before bedtime.
- Try to set up boundaries and plan ahead. For example, before streaming movies or tv shows, think about how many you could fit in before bed-time, leaving yourself 20-30 minutes to disconnect and unwind before sleep. Without planning or setting limits, you may end up delaying your bed-time and limiting your sleep.
Source:
Environment noise and sleep disturbances: A threat to health? Sleep science
