How to Reduce Noise at Night in Apartments

Noise is one of the most common sleep disruptors in apartments. Unlike a house, you share walls, floors, and ceilings with neighbors. Add traffic, building systems, and urban sounds, and achieving quiet can seem impossible. Here's how to reduce and manage nighttime noise.

Understanding Noise

Why Noise Disrupts Sleep

It's not just loud sounds that cause problems:

• Variability: Inconsistent sounds (talking, sudden noises) are more disruptive than steady sounds
• Timing: Noise during lighter sleep stages causes more awakenings
• Meaning: Sounds that might signal something important (voices, alarms) are harder to ignore
• Expectation: Anticipating noise can itself prevent relaxation

Common Apartment Noise Sources

• Neighbors (above, below, beside)
• Hallway and building activity
• Traffic and street noise
• Building systems (HVAC, plumbing, elevators)
• Internal sources (appliances, electronics)

Reducing Noise at the Source

Working with Neighbors

Sometimes the best solution is addressing the noise directly:

• A polite conversation about specific disturbances
• Focus on solutions rather than complaints
• Be specific about timing (after 10pm, early mornings)
• Note that many people don't realize how much sound travels

Building Management

• Report persistent noise issues to management
• Report noisy building systems (clanking pipes, loud HVAC)
• Check if quiet hours are being violated
• Ask about rules regarding flooring (hard floors can increase noise below)

Blocking Noise

Sound Absorption

Soft materials absorb sound and reduce echo:

• Rugs and carpets: Especially important with hard floors
• Heavy curtains: Absorb sound and block window noise
• Upholstered furniture: Absorbs sound better than hard surfaces
• Wall hangings: Tapestries, fabric art, or acoustic panels
• Bookcases: Books and irregular surfaces help absorb sound

Strategic Placement

• Place bookcases or heavy furniture against shared walls
• Position bed away from the noisiest wall
• Add rugs in areas where sound seems to travel

Sealing Gaps

Sound travels through air gaps:

• Doors: Weatherstripping and door sweeps reduce hallway noise
• Windows: Check for gaps; window sealing helps with street noise
• Outlets and switches: Foam gaskets behind covers on shared walls
• Pipes and vents: Seal gaps around penetrations

Masking Noise

White Noise

Consistent background sound masks variable noises. See our white noise guide.

• White noise machines: Dedicated devices producing consistent sound
• Fans: Provide both airflow and background noise
• Apps: Phone or tablet apps with various sound options
• Smart speakers: Can play continuous background sounds

Sound Types

• White noise: All frequencies equally; static-like sound
• Pink noise: Deeper, often described as more natural (rain, wind)
• Brown noise: Even deeper, rumbling sound
• Nature sounds: Rain, ocean, forest sounds

Personal Solutions

Earplugs

Earplugs physically reduce the noise reaching your ears:

• Foam: Inexpensive, disposable, good noise reduction
• Silicone: Reusable, moldable, water-resistant
• Wax: Moldable, create good seal
• Custom-molded: Made to fit your ears specifically

Earplug Tips

• Proper insertion matters—roll foam plugs thin, insert, let expand
• Try different types to find what's comfortable for you
• Keep ears clean to prevent irritation
• Replace disposable plugs regularly

Sleep Headphones

Soft headphones designed for sleeping:

• Headband-style with flat speakers
• In-ear options designed for side sleeping
• Can play white noise or music
• Some include active noise cancellation

Managing Expectations

Complete silence may not be realistic in an apartment:

• Some background noise is normal in shared buildings
• Focus on reducing the most disruptive sounds
• Masking often works better than complete elimination
• Adaptation happens—sounds that bother you initially may become less noticeable over time