How to Sleep with Noisy Roommates Editorial Team

man blocking noise with pillow

Sleep is vital for healthy bodies. Yet many of us will experience noisy roommates at some point in our lives. Are there easy changes to make that can help me sleep, even with noisy roommates? Yes! 

Whether it’s a habitual snorer, your roommate has an opposite work schedule than yours, or they are simply inconsiderate, you may well have Googled “my roommate is loud and obnoxious” more than once. 

As roommates become part of our lives (even post-college), embracing solutions is key. Of course, the best advice is to communicate openly with your roommate first. 

But, if this is not possible or if you have already chatted and the problem persists, don’t worry! You still have options to help you stay blissful at night. 

Read on to discover easy, do-it-yourself ways to explore a better solution for how to sleep with noisy roommates. These tips include affordable enhancements you can make to your sleeping environment and even supplements you can take to ease you to sleep.

Personal Sleep Aid Devices

Sleep trends state Americans are experiencing more fitful sleep than ever. So, how to deal with noisy roommates? New developments, especially in technology, are advancing sleep science.


One of the best ways to deal with loud roommates is soundproofing. In recent years, headphone technology has zoomed past the standard corded, over-the-ear models and earbuds. Now, many headphones have been designed to aid disrupted sleepers.

Explore soft headband-like options that embed headphones into the fabric band itself. These have simple buttons integrated into the headband to easily change the media that is playing. I own a pair and love drifting off to sleep with my favorite podcasts playing in my ears.

If you prefer earbuds, some manufacturers have earbuds for use during sleep. Many “mask,” or filter, sound, instead of blocking it out completely. 

If you’re not sure what to listen to, consider apps or podcasts ideal for sleeping. Look into services like the Calm app or the Sleep with Me podcast to help you get restful sleep.

Noise Machines

A classic solution for noisy roommates, a white noise machine has helped people fall asleep for generations. These machines include several options to drown out your roommate’s snores. Explore ocean sounds, thunderstorms, or other calming natural noises.

A noise machine is usually small enough to fit on a bedside table. As an inexpensive alternative, consider downloading a white noise app to your phone.

White noise works by providing you with a consistent sound you acclimate yourself to. You wake up because your noisy roommate is suddenly interrupting your home’s soundscape. White noise establishes a baseline soundscape to muffle sudden changes.

However, a noise machine may not work for everyone. Experiment with different sounds to discover the best one for you. Or consider moving the noise machine around your sleeping area to see if that works better.

Ear Plugs

Ear plugs are also a classic choice to tamp down on roommate noise. Although they are an inexpensive and simple solution, they may not work for everyone. They block out all noise, which may promote anxiety in those who worry about intruders or other bumps in the night.

However, ear plug technology has advanced far beyond those squishy triangles we used to squish into our ears. You can now explore high-end options that are designed to stay in your ears more effectively, even when sleeping. 

Supplements and Other Products

There are several supplements that can help you achieve better sleep, even with noisy roommates. Because supplements are not regulated by the Food and Drug Administration in the United States, explore these options carefully and with consultation from a medical professional.


One common answer to how to sleep with noisy roommates is melatonin. This is a naturally-occurring hormone in the human body.

It helps establish your circadian rhythm, which is the natural sleep cycle of humans. Melatonin pushes your body to respond to dark environments and eases you gradually to sleep.

Melatonin is a supplement available in any pharmacy or natural food store. While this hormone already exists inside your body, you can experience side effects if you use melatonin incorrectly. Consult with a professional to make sure melatonin does not backfire and make you sleepier!

Essential Oils

Essential oils are the concentrated oil of natural plants, like peppermint, lemon, or lavender. There are several unhealthy ways to use essential oils, like ingesting them or applying them directly to your skin. Research essential oils to understand the healthy application of these oils.

In particular, lavender oil has been found to improve sleep. You can diffuse lavender oil with a carrier oil in a fragrance diffuser to calm your senses before sleep. Alternatively, roll some lavender on your wrists or temples (after using a barrier oil, like coconut). 

There is also the option to spray the oil on your pillow. That promotes calm and can be a lovely scent to wake up to. 

Healthy Sleep Habits

In addition to any of these devices or products listed above, healthy sleep habits will also help you achieve sound sleep. Even with noisy roommates, establishing a bedtime routine can relax your body and tap into feelings of relaxation.

Try to go to bed at the same time every night to establish a new body rhythm. Avoid staring at a screen before bed, as this keeps your senses highly activated. Instead, reach for a book or listen to music before bed to avoid the bright, white light of a smartphone or laptop screen.


So, how to sleep with noisy roommates? Luckily, both science and technology are advancing to help everyone achieve restful sleep. Sleep is one of the most essential parts of overall health for a well-rounded lifestyle.

If you have a noisy roommate, consider investing in some of the above products or devices. 

Using a white noise machine and melatonin in tandem may be the recipe for your best sleep. Or try a designated sleep podcast drifting to your ears from a comfortable headphone band.

Finding your best sleep solution may take some trial and error. But there are so many affordable and simple ways to build the happiest sleeping environment for you.

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