Noise can be a significant cause of sleep disturbances and can give rise to some sleep disorders, especially if is experienced over a long period of time. Noises can wake you up during night leaving unable to fall back asleep. You might not even notice how it affects the quality of your rest moving the sleep stages from deeper to lighter.

We usually seek to sleep in a quiet place but sometimes it might be hard to maintain a completely silent bedroom. A slight noise during sleep, might not make us fully conscious, but we definitely will come out of a deep sleeping stage. Noise tends to be the most interruptive during the light stages of sleep.

To protect your sleep from unwanted interruptions, you need to adjust your bedroom properly. Try the following:

• silence all the electronics in bedroom and unplug them if possible;
• wear earplugs and make sure they are soft and flexible;
• upgrade your windows and seal gaps if there are any;
• install dense shades for a better sound proof;
• position your bed further from the window and the outside wall;
• buy an old-fashioned alarm clock and use it instead of your phone alarm.

Limiting disruptive noise in your bedroom will increase your sleep satisfaction and will help you wake up being fully rested.

Some noises, on the other hand, can contribute to a better sleep. White noise is a type of noise that combines all of the different frequencies of sound together. It can block other disruptive noises and has a relaxing effect. You can use white noise to create a consistent and gentle soundtrack to help you fall asleep faster. It might sound a bit odd but you can just use a conditioner or an air purifier for a soothing sound. White noise provides a consistent backdrop for a more peaceful rest.