How to sleep when you have a noisy roommate

2023 11 09

We’re not suggesting your roommate is purposely keeping you up—often schedules just don’t align, and thin walls mean every kitchen clang or hallway chat becomes impossible to ignore. Even the softest sheet won’t fix the noise—and poor sleep can harm your health.

But this isn’t about confronting your roommate. Here are five practical ways to silence the chaos and finally sleep soundly:

1. Create a “quiet oasis” in your room
Sound travels and echoes off hard surfaces—cover as many as you can. Try:

Hanging a heavy curtain over doors or windows to block outside noise.
Mounting decorative rugs, tapestries, or acoustic panels on walls.
Installing a room divider or thick drape to separate your sleeping area from the rest of the space.

Find all these solutions at Savashome.

2. Earplugs: simple and effective
It sounds basic, but the right earplugs can cut high-pitched whines and low rumbles alike. Foam plugs work nearly as well as pricier noise-isolating models—just be careful if you must hear your alarm!

3. Calming scents and herbs
If noise can’t be eliminated, soothe your mind instead. Lavender essential oil has helped people sleep for centuries. Try:

Spraying your linens with a mix of 15–20 drops lavender oil and a splash of alcohol.
Burning lavender candles or diffusing oil to fill the room with its relaxing aroma.
Sipping chamomile or passionflower tea before bed—their natural calming effects will help you drift off, even when it isn’t completely quiet.

4. Add a layer of “white noise”
Sometimes it’s easier to mask unwanted sounds than stop them. White noise—a steady, neutral hum—can drown out disruptions and help you nod off. Options include:

Dedicated white-noise machines or smartphone apps.
Fans or humidifiers, which also provide a soothing hum.
Nature soundtracks (rain, waves, wind) that can lull you to sleep.

5. Try gentle yoga and stretching before bed
If noise still leaves you tense, a few minutes of yoga or gentle stretches can prepare your body and mind for rest. Poses like Viparita Karani (legs-up-the-wall) calm the nervous system, and deep breathing always helps you unwind.

With these strategies, you can reclaim your nights- no matter how noisy your roommate is. Sweet dreams!