Noise Pollution Impacts Sleep

Silence is golden. At least when it comes to sleep. Studies have shown a direct relationship between noise and our health.

We talk about air and water pollution but rarely discuss the harm noise pollution poses. Noise is defined as any “unwanted or disturbing sound.” The air is constantly filled with sounds. Some can be delightful- birds, soft rain, or rustling leaves, but today most are intrusive – traffic, planes, noisy neighbors, pets, and landscaping tools. Yet most of us have grown so accustomed to their existence they’ve become a part of our normal lives.

 The brain is always monitoring our environment to ensure we are safe. Frequent or loud noises can trigger our autonomic nervous system to react even when we are sleeping. Not enough to awaken us, but enough to exacerbate or cause health issues. In one study, participants were exposed to transportation noises while getting a PET scan. It showed changes within the amygdala where cortisol levels are regulated, documenting the effect noise has on our stress response systems. And even our ears require a period of quiet so they can recover and clear out metabolic waste from the auditory system. 

 Exposure to noise pollution can:

• Damage the eardrums and reduce hearing. It can impair hearing by distorting sounds or causing tinnitus – a ringing in the ears.
• Increase the viscosity of blood leading to an increased risk of high blood pressure and even heart attacks. According to the European Environmental Agency, noise is responsible 12,000 premature deaths and 48,000 new cases of ischemic heart disease a year.
• Disturb sleep and impact the quality and duration by altering the amount of REM sleep achieved each night.
• Intensify anxiety, stress, irritability, anger, fatigue, depression.
• Can be distracting, leading to poor focus, memory and cognitive abilities.
• Worsen chronic pain by increasing inflammatory markers, fatigue, stress and decreasing sleep quality which prevents us from recovering after a long day. 

Here are some ways to lessen its impact, especially at night.

• Appliances like air conditioners, heaters, washer/ dryer, fans, and pipes- see what you can do to fix those in need of repairs or put others on a timer.
• Turn off your phones and digital devices. Even asleep the brain hears the subtle ping or buzz they make when an email, text, notice is received.
• Don’t fall asleep to the TV. Our brains are still taking in information and the bombardment of noises isn’t calming.
• Even soothing music or sound machines should be on a timer.
• Add insulation with rugs, carpets and curtains.
• Shut doors and windows so noises inside and outside aren’t transmitted.
• Cushion your home within a fence or wall of trees to act as a barrier.
• Strategically place furniture and wall hangings to absorb sounds and reduce echos and vibrations.
• Use sound absorbing acoustic wall panels and floor tile.
• Mask or cancel the irritating sounds by adding soothing ones. 

All noise is produced by sound waves or vibrations. Even music, TV, and comforting sounds can be problematic if they aren’t turned off at some point.  

Just like sun exposure, noise levels add up over a lifetime and risk hearing impairment. Even a single long lasting loud event can harm. Sounds are measured as decibels. Studies show:

• 30-35 db can cause sleep disruption.
• 45 db can disturb concentration and learning.
• 55 db can impact the heart, pain levels, immune responses, inflammatory markers.
• 60 db can interfere with speech comprehension with those who have hearing loss.
• 70-75 db can interfere with speech comprehension in those with normal hearing.

The CDC recommends these general guidelines:

• Sounds at or below 70 db are considered safe indefinitely.
• 85 db no more than 8 hours. Cut listening time in half for every 3 decibels you add. Studies show we need more than 16 hours of rest to make up for 2 hours of exposure to 100 decibels.
• 100 db no more than 14 minutes.
• 110 db no more than 2 minutes.

Are headphones or earplugs the solution? 

Tune in next week for the answer.

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-https://www.conserve-energy-future.com/easy-and-practical-ways-to-reduce-noise-pollution.php#:~:text=Insulation%20measures%20are%20some%20of,and%20even%20on%20the%20floor.

-https://www.cdc.gov/nceh/hearing_loss/toolkit/quiz-test.html

-https://health.clevelandclinic.org/sleeping-with-headphones

-https://thehearinginstitute.org/is-it-safe-to-sleep-with-headphones-or-earbuds/

-https://pubmed.ncbi.nlm.nih.gov/29157258/

-https://www.epa.gov/clean-air-act-overview/clean-air-act-title-iv-noise-pollution#:~:text=Noise%20pollution%20adversely%20affects%20the,sleep%20disruption%2C%20and%20lost%20productivity.

-https://www.medicalnewstoday.com/articles/noise-pollution-health-effects#how-to-reduce-noise

-https://hearinghealthfoundation.org/keeplistening/decibels