Sudden or irregular sounds can pull you out of light sleep, even when you do not fully wake up. The aim is to mask or reduce what you cannot control.
Try these habits first
- Move noisy devices out of the bedroom.
- Close doors and windows where you can.
- Try a steady, low background sound.
Things that may help
These are the kinds of products people often use for this. They can make good habits easier, but they are not a cure.
- Earplugs (foam or silicone)
- White-noise or fan-style sound machines
- Comfortable sleep headphones or headbands for low-volume audio
- Draught excluders or door seals
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Make sure you can still hear important alarms such as a smoke alarm, keep any audio quiet, and stop using anything that causes pain or irritation in your ears.
Go deeper
Read our full guide to noise and sleep for the reasons behind these tips.
More sleep solutions
Not sure this is your main issue? Take the 3-minute Sleep Quiz, or browse all sleep solutions: Light, Room temperature, Stress and racing thoughts, Digestion and reflux, Snoring and breathing.
If sleep problems happen most nights for three months or more, or they affect your mood, health or daily life, please speak to your GP or another healthcare professional. The information here is general and is not medical advice.