Few things are more frustrating than trying to fall asleep while hearing footsteps, music, or late-night chatter from upstairs. Noise can easily disrupt rest, especially when it comes at bedtime. The good news is, if you’re wondering how to sleep better with noisy neighbors upstairs, there are practical ways to reduce the impact and still get a good night’s sleep. Here are 7 proven tips.

1. Use Earplugs

Simple and effective, earplugs block out sudden noises like footsteps or moving furniture. If you’re figuring out how to sleep better with noisy neighbors upstairs, soft foam or silicone earplugs are a comfortable choice to help you rest.

2. Try White Noise or Calming Sounds

A white noise machine or even a phone app can mask background sounds and make your neighbor’s noise less noticeable. Some people prefer soothing sounds like rain or ocean waves. You can explore different options on SleepFoundation.

3. Rearrange Your Bedroom

If possible, move your bed to a wall farthest from the source of noise. Even a small change in position can make the sounds less intense.

4. Add Soft Furnishings

Rugs, curtains, or wall hangings help absorb sound. Thick fabric can reduce how much noise travels into your room.

5. Communicate Kindly with Neighbors

Sometimes, a polite conversation works wonders. Your neighbors may not even realize how much noise travels through the floor.

6. Practice Relaxation Before Bed

Even with some noise, calming your body helps. Try breathing exercises, meditation, or light reading to ease into sleep despite the background sounds.

7. Use Noise-Cancelling Headphones or Sleep Headbands

If noise is consistent and earplugs aren’t enough, lightweight sleep headphones or a headband with built-in speakers can provide soothing audio to block disturbances.

Extra Comfort Strategies

• Keep your room cool and dark
• Maintain a consistent sleep routine
• Avoid focusing too much on the noise, as frustration can make it harder to fall asleep

Key takeaway: If you’re wondering how to sleep better with noisy neighbors upstairs, the trick is a mix of sound-blocking tools, room adjustments, and relaxation techniques. With the right approach, you can reduce disturbances and get more restful nights.

FAQs: How to Sleep Better with Noisy Neighbors Upstairs

1. What’s the quickest fix for noisy neighbors at night?
Earplugs or white noise are the fastest ways to block sounds.

2. Can I completely block upstairs noise?
Not entirely, but soft furnishings, headphones, and masking sounds can greatly reduce the impact.

3. Should I talk to my neighbors about the noise?
Yes, if it’s a regular issue. A polite conversation often helps, especially if they don’t realize the noise is disturbing.

4. Do white noise machines really work?
Yes, they don’t remove the noise but make it less noticeable, helping your brain focus on consistent sounds instead.

5. What if nothing works?
If the problem is long-term and severe, soundproofing your ceiling or seeking help from building management may be necessary.