Block out noise

Background sounds at night—buses, train whistles, cars driving by, clanging radiators, doors closing, or your neighbor’s TV—may not be loud enough to wake you up, but they can rouse you out of deep, restorative sleep. Nighttime noise has also been shown to raise your blood pressure, even during sleep, triggering the release of stress hormones, according to a European study. While the researchers tested participants living near airports, other sounds, such as traffic and snoring, can have a similar effect. Consider drowning them out with a fan or white noise—or better, pink noise, which is less harsh. In a 2013 study, 75% of people who listened to pink noise slept more restfully compared to people who slept with no noise. The researchers say it slows and regulates brain waves for deeper sleep.

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