A New study says earplugs are best for staying asleep at night. It’s even better than white noise or mobile Apps for blocking environmental noise.
Can environmental noise keep you up at night?
According to the Sleep Research Society a new study says that nighttime noise disturbs sleep and impacts health and using earplugs helps. Outside noise stops us from getting enough sleep, and over time leads to “fragmented,” sleep or sleep deprivation. Lack of a good night’s sleep can worsen daytime mood, alertness and is risk factor for diabetes and heart problems. Fragmented sleep includes frequent awakenings or trouble falling or staying asleep. It can lead to weight gain and even trigger heart events. In terms of sleep, 7 to 9 hours a night is ideal, but it is not just in the hours of sleep but the quality of sleep that matters.
All stages of sleep are important to good health, but REM (Rapid eye movement) and Deep Sleep or Stage 3 Sleep are especially important for health and wellness. REM sleep is the final stages of sleep where we have our most vivid and intense dreams. Environmental noises (EN) from outside traffic, planes flying overhead, trains, or even our partner’s snoring can disrupt all parts of sleep but impacts our deep sleep the most.
Deep sleep or Stage 3 sleep is the hard-to-wake time that starts in the first half of the night lasting 20-40 minutes. This is time when the body repairs itself, builds muscle, strengthens the immune system and consolidates or builds memories. Blood flow to the muscles is enhanced, and heart rate and blood pressure goes down, and in fact, is the sleep stage where people sleepwalk the most.
Can earplugs stop noise at night?
Sleep Research Society says that wearing earplugs stops nighttime noises better than “pink,” noise. Wearing earplugs blocked most noise except at very high decibels leading to restful sleep including deep sleep. Pink noise caused interrupted sleep especially REM (rapid eye movement) sleep. Lack of REM sleep impairs concentration, lead to daytime sleepiness, forgetfulness, and increased risk of daytime accidents.
Broadband noise (BN) or white and pink noise have gain popularity as sleep aides with white noise machines and apps leading the pack with over 1 million hits reported on the Apple app store. They are thought to help with a good night’s sleep by “masking,” loud sounds like noisy neighbors, doors slamming, cars driving with continual “static,” sounds that have dampening qualities. Fans, air conditioners, and vacuums reduce sounds in a similar fashion by blocking out the bad sounds with a constant “hum.” Pink noise substitutes with soothingly sounds like a rainy night, or ocean waves.
However, there have been few studies showing benefit of BN and concern that it may even disturb sleep keeping us awake longer. There is also fear that long-term constant noise may lead to hearing loss or even disrupt the way we process complex sounds. White noise can even exceed occupational threshold for hearing safety.
On the other hand, simple earplugs work nicely by mechanically blocking the inside of the ear (tympanic membrane) from sounds reaching the eardrum. A study in a noisy ICU (intensive care unit) of a hospital showed earplugs improved REM sleep, total sleep time, and reduced awakenings during the night. The only downside is comfort of earplugs and positioning throughout the night.
Final advice on getting a good night’s sleep and blocking noise?
More than are 72 million people or 15 % of the population report long term nighttime noise disturbances keeping them awake at night. Environmental noise and fragmented sleep effects health and the American Academy of Sleep says it can cause daytime headaches, changes in mood, and impact overall health by increasing the risk of diabetes and worsening high blood pressure.
This study by the Sleep Research Society shows deep sleep can be compromised by unwanted noises at night and can be effectively blocked by using earplugs. They also recommend in addition to earplugs for loud noises insulation of walls and windows. However, they discourage the use of broadband noise like white and pink noise be it from a fan, a mobile App or noise machine as continual sounds (even tranquil ones) may be harmful to our sleep health and even cause hearing problems.
Until there are more studies on environmental noise, we advise caution using continually noise blocking devices to dampened unwanted sounds. Instead, your best bet is earplugs for a good night’s sleep. They block sounds effectively, improve sleep quality, and is a cheap alternative to sound machines or other devices.
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