The 4th of July is a great day to spend with friends and family, but if you are a light sleeper the fireworks that go on well into the night can cause a lot of stress. The summer also brings with it additional noises like those from thunderstorms that can affect your sleep. For sensitive sleepers, noise can be one of the biggest obstacles to a good night’s sleep – even when the source of the noise is understandable.
Sleeping Well Despite Firework Celebrations
I can just hear people saying, so what? Maybe I won’t sleep well on the 4th, but what’s the big deal? It’s just one night.
Getting a good night’s sleep is vital to your mental and physical health. Research recommends adults get between six to eight hours of sleep per night. Anything less will begin to have an adverse effect on your health. Sleep deprivation negatively impacts your immune system, leaving you more susceptible to infection such as colds and viruses.
Lack of sleep can leave you fatigued and significantly decrease your mental acuity. Studies have shown that shift workers who suffer from chronic sleep deprivation have a shortened lifespan. Sleep deprivation can also compromise your safety as you are more inclined to fall asleep while driving or exhibit impaired judgment when overtired. Not having an adequate pillow and bedding to poor air circulation can cause a plethora of health issues related to sleep deprivation.
You're probably wondering what you can do to block out the noise, besides stopping the fireworks yourself. Fortunately, there are plenty of options for you to keep your home quiet and get a good night's rest.
Here are 5 tips to help you sleep better despite fireworks and other celebratory noises.
Earplugs
If your partner snores or you are sensitive to noises at night, then you likely already have a pair of earplugs at your bedside. They really are one of the best ways to block out noises and get some rest. If you don’t have any earplugs, you can get a pack for as little as a few dollars at a local store.
There is a common misconception that earplugs are uncomfortable but it’s all about selecting the right earplugs for you. If you already have an existing pair of earplugs, you may want to consider replacing them if they have stopped returning to their natural shape when you remove them from your ear canal.
There are many different materials and sizes of ear plugs, if you’ve got small ear canals make sure you don’t use a large earplug as this can be very uncomfortable and result in the loss of even more sleep. If used correctly earplugs can block out a surprising level of noise, with fireworks no exception. If you are a side sleeper, you need to be sure an earplug fits well.
However, not all earplugs are suitable for children. They tend to be the wrong size, or kids could push them into their ears too far causing much bigger issues than a few fireworks. If you decide to try this route with your children, make sure to look for earplugs that are made specifically for kids.
Soft Bedding and Rugs
Yes, the throw rug you put down for decoration could help drown out loud booms from fireworks. That's because sound bounces off thick surfaces such as heavy rugs.
You can even hang a blanket or piece of fabric against the wall to help with blocking out noises. Remember: Soft items absorb noise, while hard surfaces reflect and amplify it.
Ample, soft bedding will also help suppress the echo of fireworks, softening the booms. And, remember, organic, all natural materials will assure your allergies don’t kick up as a result of the bedding.
Blackout Curtains or Drapes
Curtains designed to block out light can also keep noise away. Look for dark, heavyweight curtains or drapes strong enough to do the job. Outside light can also intensify the situation. You don’t always want to be woken up by the sun’s first rays at 5:50 am, or by a patriotic fireworks display in the late evening.
Any window coverings will also help to muffle outside noises, and heavy drapes can do an amazing job of keeping things quiet in your room. It’s best to keep your windows shut to keep out random street noises too.
White Noise Machines
White noise machines are a wise investment for those who struggle to sleep due to noisy sleeping environments or outside noises. You can find noise machines online or even as an app on your phone. White noise helps soothe and quiet your surroundings by producing a consistent ambient sound across all frequencies.
White noise machines can come with humming and soothing noise but can also include all-natural sounds like thunderstorms, rain, waves, leaves, and more. If you have a toddler or a baby that can’t sleep due to noise, there’s a lullaby mode in the vast majority of the white noise machine models.
Plan ahead and move your white-noise machine closer to the window, where noise will be coming from. It is a great tool for adults and kids alike year round who are sensitive to noise disruptions.
Already use a white noise machine? Consider adding a box fan, another white noise machine, a white noise app, or an air purifier to help drown out the fireworks' blasts. Radio static, a running fan or an air conditioner can also provide this kind of mixed-frequency, pattern-less noise.
Earlier Bedtime
If you’re concerned the fireworks will wake you or your kids throughout the night, plan for an earlier bedtime. This way when the fireworks start you or your little ones will be in a deeper level of sleep by the time the fireworks begin. This means that you will be less likely to be disturbed or woken up. If this doesn’t work and you wake up anyway, then at least you got a little extra rest in before the fireworks got started.
If all else fails, plan to take a nap on July 5. This may not work for the adults returning to work, but for the kids, an extended nap time on Monday may be the best solution. Although you never really make up lost sleep, you can recharge your battery with a power nap.
The fireworks will hopefully only last for one night and even if the fireworks ruin your sleep, you and your kids will be able to adapt. You will all get back on your regular sleep schedule soon. So don’t stress too much about the fireworks and try to make the most out of the night that you can. Even if it is a no good restless night, you will all get the sleep you need soon, so try to get some rest or else you can always sleep tomorrow.
