Through conversations with friends, I realized I was not alone. Many people I know have trouble falling asleep when exposed to unfamiliar noise or light. Things like traveling, moving to a shared living space, and even sleeping with friends who sleep with the lights on can affect the quality of your sleep.
Good news? You can “train” your body to sleep through it all, or at least reduce the impact on your sleep quality. But it might not be as simple as sticking earplugs into your ears or wearing an eye mask.
Next, three sleep psychologists share how to fall asleep in the presence of noise and light, and why some people are more sensitive to these disturbances than others.
Why are some people more sensitive to noise and light while sleeping?
Even while you’re asleep, your brain is constantly scanning your environment for potential threats, says Sarah Silverman, a sleep psychologist and holistic sleep expert in Orlando, Florida. Your brain’s goal is to make sure you feel safe in your sleep environment.
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“Any noise or light that’s unfamiliar to you can cue your body to wake up from sleep,” especially during the light sleep stages, says Christina Garcia, PhD, DBSM, clinical assistant professor of psychiatry at the University of Arizona. and owners of mental health centers. The “alert” part of the brain is often triggered by unpredictable noises, such as loud laughter or yelling, a barking dog, or the sound of roommates rummaging through boxes after returning from a night out.
In most cases, noise or light does not pose a threat to your safety, but your brain still treats it as such, requiring you to make a decision about what to do about it, says Brad Wolgast, Ph.D., CBSM, The Board of Registered Psychologists says.
While this biological process is true for all of us, some people’s brains seem superconsciousness external stimulation. According to Dr. Silverman, there’s an underlying evolutionary reason for this: Thousands of years ago, “there needed to be a difference between light sleepers and heavy sleepers among our ancestors because someone needed to be able to wake up from their sleep at night Easy enough to protect the tribe and keep everyone safe.
Fast forward to modern times, and factors like anxiety and stress often lead to hyperawareness or vigilance, according to the Cleveland Clinic. “On average, [people with anxiety] “They are more likely to scan their environment for any dangers, and this applies when they are trying to fall asleep,” Dr. Garcia said. They may also wake up from sleep more easily, she said. Easier to wake up from sleep. Sleep Medicine Clinic.
How to sleep with noise and light disturbances
That being said, if you’re a light sleeper, is it possible to sleep better in bright and noisy environments? According to three experts, it is. Here are their suggestions on how to do this:
1. Treat both as non-issues
If you’re nervous before bed, any extra noise and light can make you feel overwhelmed. However, viewing both as “non-problems” (i.e. no big deal) can signal to your brain that you are safe. “Perhaps small noises that wouldn’t bother you in the first place are now accumulating because of your emotional response,” says Dr. Garcia. “If you’re stressed or angry about it, sleep may not occur.”
What to do: First, pay attention to your emotional reactions without making any judgments. Then, according to Dr. Garcia, try a calming technique that works for you, such as deep breathing, clenching and unclenching your fists, or getting up and “shaking it off” or walking around.
Afterward, Dr. Wolgast recommends saying reminders to yourself to change the way you think about noise and light. Some examples include: “fine.
2. Give up the belief that you need a perfect sleeping environment
Maybe you, like me, believe that a room needs to be completely dark and quiet to fall asleep. But according to sleep psychologists, ironically, this mindset can make it harder to fall asleep when conditions aren’t “perfect.”
“There is a strict set of rules around sleep, you need a dark and quiet perfect sleeping environment, you have to follow all the sleep hygiene rules, usually create this to-do list before bed and your brain will think you have to do all of these things to get a perfect night’s sleep,” says Dr. Silverman. Sometimes this can backfire on people.
Dr. Wolgast recommends taking some of the pressure off. Remind yourself, “Sleep is a motivator, just like thirst and hunger. If you go too long without sleep, your body needs it and eventually sleep will come,” he adds.
3. Remind yourself that it’s normal to have trouble sleeping at night.
A bad night’s sleep is inevitable, especially if you’re a new parent or have a medical condition that affects your sleep. Trying to achieve “the perfect night’s sleep” every night can lead to what Dr. Garcia calls “sleep striving.” This essentially means that the harder you try to fall asleep, the harder it becomes.
Thankfully, “if you sleep well four or five nights out of seven, then having the occasional night where you sleep not so well, or maybe really disturbed by noise or light, is actually normal or realistic.” “Expect to get enough sleep,” says Dr. Silverman. “While you may not feel your best the next day, you’ll get through it.
Plus, if you’re really tired the next day, you can try squeezing in a 30-minute nap to tide you over.
4. Turn on the fan or speaker
Loud fans or sound machines can drown out a particularly noisy night, Dr. Silverman said. You can choose the sound that suits you, such as white, pink, brown or green noise. These sounds are more predictable and constant, which means your brain doesn’t perceive them as a threat.
Turning the volume of your audio equipment slightly higher than the outside noise can help distract your brain, making it easier for you to sleep through the noise.
5. Use earplugs or eye masks (or both!)
Wearing earplugs and/or eye masks while sleeping in a bright or noisy environment can be a good quick fix. But Dr. Wolgast recommends using them only when you really need them—such as when traveling to a noisy city or a different time zone than you’re accustomed to. He also recommends trying one tool (like a mask) at a time. For example, start with a sound machine, or wear earplugs if you still can’t drown out the noise.
What are the reasons for using them with caution? You want to prevent your brain from relying on them to fall asleep, in case you’re in a situation where you can’t take advantage of either.
6. Contact a sleep psychologist
If you’ve tried all of the above and still can’t sleep properly, it might be worth seeking professional help. A sleep medicine specialist or sleep psychologist can provide advice on getting better sleep, which may include reducing anxiety and stress around bedtime.
bottom line
While earplugs, eye masks, and sound machines do help reduce noise and light while you sleep, you can learn how to sleep with noise and light even if you don’t have these tools.
The key is to remember that your bedroom does not need to be completely silent or dark, and even if you have a bad night’s sleep, you will be fine and able to function normally the next day.
