Noise pollution is an unavoidable factor or our busy, modern lives. Here are a few things to try if noise pollution is working its way into your restful hours.

Wear earplugs

Although noise pollution can be a real nuisance, if you happen to live in a city, it’s an unavoidable fact of life. If this is the case, your best bet is to invest in a pair of good ear plugs, which can comfortably be inserted into your ears before bed, and which won’t fall out in your sleep.

Avoid the big bulky ones! You’re plugging your ears for a better night’s sleep, and uncomfortable earplugs are just going to keep you up for longer.

Close the window

Although it can be nice to have the windows open as we sleep- our bodies do cool down naturally to allow us to drift off- sometimes allowing in the noises from the outside world can be tricky to fall drift off to.

It all depends on personal opinion course, but if you’re awoken by the slightest noise- probably best to stick to keeping the windows firmly closed. Leave your bedroom door open for some form of ventilation throughout the night.

Invest in those furnishings

When it comes to noise pollution, a great way to tackle it in the bedroom is to invest in soft furnishings, such as curtains and big, thick rugs for the floor.

Rugs and carpets are great for minimizing the echo of feet and any noisy neighbors you might have. If you’ve got super thin walls in your bedroom you can even try hanging a mat on the wall as a centerpiece to the whole room, super stylish and great at dampening any noise pollution!

Opt for noise cancelling headphones

Although when we think of noise cancelling headphones, the largest over-the-ear ones spring to mind, there are plenty of in-ear headphones on the market specially designed to combat noise pollution and to send you off to sleep to gentle, calming music. Some headphones are even fitted with a timer, switching off automatically after a period of soothing music.

Set up a strong bedtime routine

It’s much more difficult to awaken from dozing due to noise pollution if you’re in a deep sleep. A structured bedtime routine will mean that your body is programmed to drop into deep sleep for the longest period of time, you should also wake up naturally before any noise pollution weaves its way into your head.

Sleep habits can vary massively all around the world, with factors such as climate, culture and working hours all playing a major role in how much shut-eye a country gets.

China

With an increase in working hours throughout China, the difference between home and working space are becoming blurred, with more and more factories and offices encouraging their workers to take quick power naps on the job.

Some offices have even installed temporary sleeping areas and washrooms to be used during working hours!

Japan

When it comes to sleeping habits, Japan has adopted a practice called Inemuri, which essentially stands for ‘sleeping on the job’ or ‘being present whilst asleep’.

It’s socially acceptable for people to nap in public in Japan, whether that’s on trains, in the office or on the steps of shopping centers. It’s actually encouraged and is a sign of hard work.

Spain

Spain are pretty well known for their famous ‘fiesta’ culture, with the majority of Spanish people opting for an afternoon snooze. Afternoon naps are encouraged in Spain, with people napping in the afternoon before heading back to work.

Many Spanish people eat their evening meal late and tend to head out for drinking around 11pm.

Norway

Sleeping outdoors, especially for young children, is believed to be good for a child’s health in Norway, and is generally encouraged. Children can sometimes nap in temperatures as low as -5 degrees C!

Botswana

Sleeping on schedule of their own. In Botswana, tribes living in the African countryside are pretty much for known for sleeping whenever they like, whether it’s night or day.

This ‘flex’ approach to sleep means that they can rotate sleep patterns with ease and always have someone on guard outside their camp on the look out for predators!

For many, working shifts can affect our circadian rhythm, the natural body clock which tells us when to sleep and when to wake up each day. Check out these top tips for staying on the ball in your job, even if you’re a little lacking in sleep…

Go for an evening stroll

If you work during the night and you’re afraid of feeling sleepy on the job, a great idea is to head out for an evening stroll when it’s still sunny in the evening. The increase in light exposure and fresh air can really help your body to feel awake and ready for the work ahead, giving  you a natural energy boost without the need for caffeine..

Try out some caffeine

Although not the most ideal methods of staying awake, caffeinated beverages really can be life savers when it comes to night shifts and are often a necessary component of working through the night.

An important point to remember is to decrease your caffeine consumption towards the end of your shift, much like you would do if you were working in the day time, this makes it easier to head to bed when you return home and allows your body to regain it’s natural clock at a faster pace.

Keep moving!

If you’re finding yourself sitting at your desk and moving little, it can be much more tempting to fall asleep on the job. A great way to get around this is to get get moving!

Night shits, for many, involve a lot of movement anyway, whether they’re midwife positions of working in the fire service, but if your job is a desk job, it’s best to walk up and down the work place once every half an hour to stay awake. When it hits your lunch break, enjoy your food outside or take a stroll to a local park, this can be great for avoiding the afternoon slump at work.

Ensure Safety

Driving home drowsy after a night shift can be a real hazard, as you tend to be completely exhausted!

Take public transport if you can, or ask a friend or family member to come and get you from your place of work.

Take a look at the key ways in which stress can affect our sleep – as well as a few tips and tricks for beating stress and getting the rest that you deserve.

Anxious Thoughts

One of the main side effects of stress is the inability to switch off our minds in the moments before we fall to sleep. General anxiety and worry can cause thoughts to entangle in our brains, causing our sleepless nights. The more we can’t sleep, the more we worry about not sleeping!

Tip

A great way for combatting anxious thoughts is to write down everything you are worrying about before bed and either solve the worries there, or plan how you are going to combat them the next day. Having a plan in place helps you to diminish the worries from your mind.

Inability to Relax

Stress can come with many side effects, including the inability or desire to relax during stressful moments. People suffering with acute stress tend to feel guilty when they stop doing the activity they have been worrying about, leading to tiredness and fatigue.

Tip

Practice self care. Taking just thirty minutes to an hour each day to enjoy self care can really help to stop the feelings of guilt that accompany. Whether it’s having a bath, heading out on a walk or working out, taking time to relax can ultimately help you to sleep more.

Build up of Emotions

Stress can definitely consume people – especially when they are unable to open up and talk about the issue more. Inability to do so usually leads to feelings of isolation and can make falling asleep at night a tricky affair.

Tip

The best way to avoid this is to open up a discussion with friends and family.
Head out for a walk with a person close to you and chat about what has been bothering you. Opening up about the issue can take a lot of pressure off your mind and usually means that you’ll be less anxious at night and more likely to fall asleep.