5 Tips For Sleep With Noisy Roommates

It is difficult enough to sleep with all the noises outside your homes, such as your neighbor’s barking dog or vehicles passing by your street. But what is even worse is when you have a noisy roommate who is a night owl or snores when sleeping.

Fortunately, you can find different ways to fall asleep despite your roommate’s noise.

These are the things you can do to sleep with noisy roommates:

  • Wear headphones
  • Put earplugs
  • Utilize white noise
  • Insulate your room
  • Use calming essential oils
sleep with noisy roommates

These tips will help you manage the amount of noise you hear, letting you sleep at night.

A lot of people find it hard to sleep with even the slightest noise. But apart from the methods above, there are other things that you can do to fall asleep at night easily.

Also read: How to Reduce Noise From Downstairs Neighbors

How to Sleep with Noisy Roommates

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One of the major problems with having roommates is the noise they make when you are trying to sleep.

While they may be considerate enough to lower their voices when they need to talk, some people are light sleepers, so the noise can be a problem.

Fortunately, there are several things that you can do to help yourself sleep despite the noise.

1. Wear headphones

If you love music, the simplest solution to sleep with noisy roommates is to wear headphones on. Make sure to pick a calm song that can help you fall asleep.

If you are not sure what songs to play, there are many playlist recommendations that you can check out.

In addition, make sure that your headphones are not too loud as they can distract you rather than help you fall asleep.

2. Put Earplugs On

Earplugs can be old-fashioned. But still, it can do the job of minimizing the noise that you hear. Wearing a pair of earplugs can be uncomfortable at first. But you will get used to it over time.

Once you get used to wearing earplugs, you will be able to improve the quality of your sleep.

Moreover, there are two types of earplugs:

  • Non-vented
  • Vented

Non-vented earplugs do not have holes, whereas the vented type has small holes that equalize the pressure in your ear.

Additionally, there are three materials used for vented earplugs:

  • Silicone
  • Wax
  • Foam

Silicone earplugs are reusable. However, they are a little uncomfortable sleeping. Wax earplugs are better than silicone since they are easy to mold to your ears’ size.

Finally, foam earplugs are the cheapest and most comfortable option. They are soft, so they will not hurt your ear. However, foam is a porous material, making them prone to bacteria.

3. Utilize White Noise

Many parents place white noise machines in baby nurseries for a reason. But adults can also use one in their rooms. If you have a suitable machine, it will do wonders in making you fall asleep.

The reason is that white noise machines make a consistent ambient noise that aids in absorbing outside noises. It can even absorb peak sounds, such as slamming the door, reducing the noises that disturb your sleep.

If you do not have a white noise machine, you can try using a loud fan. The sound of a running fan can absorb unwanted noises, thus making your room quieter.

Alternatively, you can also find white noise playlists on your digital streaming platform.

Insulate Your Walls, Floor, And Ceilings

If your room has no insulation on floors, walls, and ceilings, there will be nothing there to absorb the noise that your roommate is making. That said, you need to install insulation like soundproofing foam and carpet.

That way, the noise that your roommate creates will be absorbed. As a result, it will not be as disturbing as it is when there is no insulation.

Apart from soundproofing foam, you can also use soundproof curtains to block the noises from outside your home.

4. Use Calming Essential Oils

Using essential oils such as lavender can help you calm your mind and allow you to fall asleep despite the noise. Such oils can also deepen your sleep and make your night more restful.

You can use a diffuser to emulsify the oil and make it smell in your room. However, if you do not have a diffuser, you can combine 15 to 20 drops of essential oil with rubbing alcohol and spray it around your room before sleeping.

What Else Can I Do to Fall Asleep With Noisy Roommates?

If you tried the methods above and nothing helped you sleep, here are some of the other things that you can try:

Make Yourself Feel Exhausted Before Trying To Go To Bed

It is easy to fall asleep when your body feels exhausted. So, before going to bed, do some exercise first until you feel tired. When you are tired, your body will automatically ignore the noises around you.

But make sure not to do very strenuous exercises because you will sweat a lot which is not a part of good sleep hygiene.

Do Not Nap

This solution may sound difficult because napping is one of the best ways to recharge during a long day. However, sleeping less during the daytime will make you feel more tired during the night.

Regardless of how sensitive you are to sound, you will definitely fall asleep if your body feels exhausted.

In addition, napping, especially during the time near your night bedtime, will make you less sleepy. As a result, your ears will be more sensitive to the noises that your roommate makes.

Stabilize Your Circadian Rhythm

Making a sleep pattern will help you sleep easier regardless of the noise around you. But before you can stabilize your circadian rhythm, you need to make a consistent sleep pattern. Meaning, you need to go to bed at the same time every night.

Making a sleep routine will be helpful for your rest.


  1. Sleep Disorders: Circadian Rhythm Disorder, Web MD, https://www.tuck.com/sleep/sleeping-in-noisy-environments/
  2. Deborah Weatherspoon, Ph.D., R.N., CRNA, Is It Safe to Sleep with Earplugs?, Healthline, https://www.healthline.com/health/sleeping-with-earplugs#types/
  3. Danielle Pacheco, What Is White Noise?, Sleep Foundation, https://www.sleepfoundation.org/noise-and-sleep/white-noise#:~:text=A%20white%20noise%20machine%2C%20also,chirping%20birds%20and%20crashing%20waves./
  4. Andrew Peters et al., How to Build a Sound Proof Room, WikiHow, https://www.wikihow.com/Build-a-Sound-Proof-Room/
  5. Does Exercising At Night Affect Sleep?, Harvard Health Publishing, https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep
  6. Sleep Disorders: Circadian Rhythm Disorder, Web MD, https://www.webmd.com/sleep-disorders/circadian-rhythm-disorder-tests/

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