How to Sleep Better in Noisy Cities: 9 Proven Tips
City life is full of energy — but also full of noise. From traffic and construction to late-night chatter, constant sounds can make it hard to fall asleep and stay asleep. Since good rest is essential for health, finding ways to block or reduce noise is key. If you’ve ever wondered how to sleep better in noisy cities, here are nine proven tips to help you rest peacefully.
1. Try Earplugs for Quick Relief
Earplugs are one of the simplest and most effective solutions. Foam or silicone earplugs can block a surprising amount of noise and are inexpensive to keep on hand, making them a must-have if you’re figuring out how to sleep better in noisy cities.
2. Use White Noise or Sound Machines
White noise machines, apps, or even a fan can mask disruptive city sounds. They create a steady background sound that makes sudden noises less noticeable. Some people prefer nature sounds or soft music instead.
3. Rearrange Your Bedroom Setup
If possible, place your bed away from windows or walls that face the street. Heavy furniture like bookshelves against noisy walls can also help absorb sound.
4. Invest in Soundproof Curtains or Window Inserts
Thick blackout curtains can reduce both light and noise. For a bigger improvement, window inserts or double-pane windows provide extra soundproofing if city noise is a long-term issue.
5. Use Carpets, Rugs, and Wall Hangings
Soft furnishings absorb sound and prevent it from echoing in your room. Adding rugs, curtains, or even fabric wall hangings can make your bedroom quieter and cozier.
6. Keep a Consistent Sleep Routine
Noise is easier to tolerate when your body is used to a steady sleep schedule. Going to bed and waking up at the same time each day strengthens your body’s sleep rhythm, making you more resilient to disruptions.
7. Relax Before Bed
If you go to bed stressed, even small noises will feel more disturbing. Try calming routines like gentle stretches, deep breathing, or reading before bed to help your body relax.
8. Try Sleep Headphones or Noise-Canceling Devices
Sleep headphones are soft headbands with built-in speakers, perfect for playing calming sounds or music. If noise is very disruptive, noise-canceling headphones or earbuds may also help, though comfort varies by person.
9. Focus on What You Can Control
Not all noise can be blocked, but how you respond matters. Practicing mindfulness or reframing noise as “background” can reduce frustration and help you drift off more peacefully.
Quick Recap of 9 Proven Tips
- Use earplugs for simple noise blocking
- Try white noise or calming sounds
- Rearrange your bedroom for quieter sleep
- Add soundproof curtains or window inserts
- Use rugs and fabrics to absorb sound
- Keep a regular sleep schedule
- Relax with calming routines before bed
- Use sleep headphones or noise-canceling devices
- Practice mindfulness to handle unavoidable noise
The bottom line: If you’ve wondered how to sleep better in noisy cities, the solution often comes from combining small strategies — blocking sounds, masking them, and keeping your body in a steady rhythm. With the right adjustments, even a busy city night can become restful.
FAQs: How to Sleep Better in Noisy Cities
1. Do earplugs really block city noise?
Yes, foam or silicone earplugs can reduce sound levels significantly, though they may not block all noises completely.
2. What is white noise, and why does it help?
White noise is a consistent sound that masks disruptive noises, making sudden changes less noticeable to your brain.
3. Are blackout curtains good for noise too?
Yes, thick blackout curtains not only block light but also reduce some outside noise.
4. Can I get used to sleeping with noise?
Over time, your body can adjust, especially if you pair noise with calming routines or use sound machines.
5. What’s the best option if I rent and can’t soundproof?
Try earplugs, white noise machines, and sound-absorbing fabrics — they’re renter-friendly and effective.