Is it traffic noise? Is it noisy neighbors? Is it unruly family members or roommates? Whoever, and whatever is the cause of a loud apartment, you can do something about it.

Our mini guide will help you do something about it, and lessen the impact on your sleep quality caused by a loud apartment.

In this article we will look at bedroom set up, gadgets and equipment, soundproofing solutions, and relaxation techniques that can help you to get a good night’s sleep, even with the chaos around you.

Skip to:

• Bedroom set up for loud apartment
• Best gadgets and equipment for sleep
• Soundproofing solutions for a loud apartment
• Relaxation techniques

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Bedroom set up for loud apartment

As we see it, there are two parts to this – minimizing noise exposure and creating an environment for sleep:

Minimizing noise exposure

Before investing in expensive solutions, optimize your bedroom layout to minimize noise exposure.

👉 Move your bed away from shared walls, especially if you have noisy neighbors. The further your head is from the noise source, the better. 

👉 Consider rearranging furniture to create sound barriers – bookcases and heavy wardrobes against shared walls can help absorb some noise.

👉 Install thick curtains or blinds, which can help dampen both noise and light. Heavy drapes, especially those designed for sound absorption, can make a noticeable difference in reducing external noise levels. 

👉 Layer your window treatments for maximum effect – combine blackout curtains with noise-reducing drapes for optimal results.

Creating an environment for sleep

Beyond just addressing the noise, you should create an environment conducive to sleep. A relaxing and comfortable space can help you fall asleep faster and stay asleep longer, even if there’s some background noise.

👉 Maintain a cool temperature. Studies show that people sleep better in cooler environments. Ideally, your bedroom should be between 60-67°F (15-20°C). Use fans, air conditioning, or even open a window (if possible) to keep the temperature just right.

👉 Limit light exposure – light, especially blue light from screens, can interfere with your sleep cycle. To create a restful atmosphere, use blackout curtains to block out any outside light and avoid looking at screens for at least 30 minutes before bed. Consider using a sleep mask if there is still unwanted light.

👉 Comfortable bedding – a comfortable mattress, pillows, and blankets are key for a good night’s sleep. Choose bedding that suits your personal preferences, and make sure your mattress provides the support you need.

👉 Aromatherapy – certain scents, such as lavender, chamomile, and sandalwood, are known to promote relaxation. Consider using essential oils in a diffuser or adding a few drops to your pillow to help you unwind before bed.

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Best gadgets and equipment for sleep

Thank goodness for modern technology! It offers us numerous solutions for creating a quieter sleep environment in a loud apartment:

White noise machines

A quality white noise machine can be your best ally in the fight against disruptive sounds. These devices work by creating a consistent background noise that helps mask irregular, attention-grabbing sounds. Look for machines with multiple sound options such as white noise, pink noise, nature sounds, and fan sounds.

Smart earplugs

Today’s earplugs go far beyond the basic foam varieties. Modern smart earplugs can play soothing sounds or white noise, monitor your sleep patterns, automatically adjust to sudden noise spikes, connect to your phone for customized settings and wake you with gentle alarms that only you can hear.

While they may require an initial adjustment period, smart earplugs can be particularly effective for side sleepers who find traditional white noise machines less effective due to their sleeping position.

Air purifiers

Did you know that air purifiers can help you sleep? Not only do they reduce allergens like pollen, dust and pet dander, cleaning the air and giving you a more breathable environment for sleep, but they also minimize pollutants, and give you soothing white noise that can help you to drift off.

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Soundproofing solutions for a loud apartment

Let’s get something straight. Completely oundproofing your entire apartment is a big job that might even involve construction work. 

Luckily, there are several cost-effective ways to reduce the amount of noise entering your living space. Consider these solutions, which you can read about in the links below:

🎧 Weatherstripping for doors and windows – if noise is coming through your windows or doors, installing weatherstripping can make a significant difference. This simple addition helps seal gaps and reduces the amount of sound that enters the room.

🎧 Soundproof curtains – specially designed soundproof or noise-reducing curtains can help block out external noise. These curtains are usually made of thick, dense materials that act as a barrier to sound, making them a great option for windows that face busy streets or noisy neighbors.

🎧 Acoustic panels – if your apartment is particularly echoey, consider using acoustic panels to reduce the transmission of sound. These panels are designed to absorb sound waves, making your living space quieter.

🎧 Door sweeps – if you hear noise coming under your door, installing a door sweep can help block out sound. This is a simple solution that can make a big difference, especially in apartments where hallways tend to echo.

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Relaxation techniques

Even if you’ve made your apartment quieter, it may still take some time for your body and mind to adjust to the new sleep environment. 

Relaxation techniques can help calm your mind and prepare your body for rest.

Progressive muscle relaxation (PMR)

This technique involves tensing and then relaxing different muscle groups in your body, starting from your toes and working your way up to your head. It helps release physical tension and promotes relaxation.

Meditation

Mindfulness meditation can help you focus on your breath and clear your mind of racing thoughts. Even just 5-10 minutes of meditation before bed can make a big difference in your ability to fall asleep.

Deep breathing

Slow, deep breaths help activate the parasympathetic nervous system, which is responsible for relaxation. Try breathing in for a count of four, holding for four, and then exhaling for four. This simple technique can help calm your body and mind.

Guided sleep stories or sleep music

Listening to calming music or sleep stories can help divert your attention away from external noises and create a peaceful mental environment.