Can You Train Yourself to Sleep Through Noise and Light

If the smallest creak of a floorboard or a sliver of light under the door keeps you awake at night, you’re not alone. Many people struggle to sleep when their environment isn’t perfectly quiet and dark. But the good news? You can train your body to become less sensitive to these disruptions, making it easier to sleep soundly wherever you are.

Sleep psychologists share why some people are more easily disturbed by noise and light, and what you can do to sleep better despite them.

Why Are Some People Light Sleepers?

Your brain is always scanning your surroundings for potential threats, even when you sleep. This built-in survival mechanism is why unexpected sounds like a barking dog or a loud conversation can wake you up, especially during light sleep phases.

Certain factors can make you even more sensitive to sleep disruptions:

• Stress and anxiety–People with anxiety tend to be more hyper-aware of their surroundings, even at night.

• Insomnia–Research in Sleep Medicine Clinics found that those with chronic insomnia wake up more easily from noise and light.

• Evolutionary differences–Historically, groups needed both heavy and light sleepers for safety. Some people are naturally wired to wake up more easily.

While this sensitivity is partly biological, you can train your body to sleep more deeply in less-than-ideal environments.

6 Ways to Sleep Through Noise and Light

1. Reframe Noise and Light as "No Big Deal"

Your emotional response to noise or light can make it harder to sleep. If you immediately feel frustrated when a car alarm blares outside, your brain becomes more alert, making it even harder to drift off.

What to do:

• Notice your reaction without judgment.

• Try a calming technique like deep breathing, progressive muscle relaxation, or briefly stepping away from bed to reset.

• Repeat a reassuring phrase to yourself, like “It’s fine” or “I’m safe.”

By shifting your mindset, you signal to your brain that the noise or light isn’t a threat.

2. Let Go of the Idea That You Need a "Perfect" Sleep Setup

If you believe you must have complete darkness and silence to sleep, you may unintentionally make yourself more dependent on perfect conditions. Sleep psychologists caution against rigid sleep rules, which can lead to anxiety when conditions aren’t ideal.

What to do:

• Remind yourself that sleep is a biological drive just like hunger. Even in less-than-perfect conditions, your body will eventually sleep.

• Gradually expose yourself to mild disruptions, like sleeping with a dim nightlight or low-volume background noise, to desensitize yourself over time.

3. Accept That an Occasional Bad Night Is Normal

Trying to control sleep too much can backfire. Sleep psychologists call this “sleep effort” the harder you try, the harder it gets.

What to do:

• Remember that getting 4-5 good nights of sleep per week is normal.

• If you have a rough night, avoid stress napping or going to bed extra early, which can disrupt your sleep cycle.

• If you're exhausted the next day, a brief 30-minute nap can help without impacting nighttime sleep.

4. Use Background Noise to Your Advantage

A consistent background sound, like a fan or sound machine, can help mask sudden, jarring noises. Unlike unpredictable sounds, steady noise isn’t perceived as a threat by your brain.

What to try:

• White noise–A broad, steady frequency of sound.

• Pink noise–A more balanced sound, similar to rainfall or ocean waves.

• Brown noise–A deeper, low-frequency sound, like distant thunder.

Turning up a sound machine slightly louder than external noises can help drown them out.

5. Use Ear Plugs and an Eye Mask But Sparingly

Physical sleep aids like ear plugs and eye masks can be helpful, but experts recommend not over-relying on them. If your brain becomes dependent on them, it may be harder to sleep without them in new environments.

What to do:

• Start with a sound machine before jumping to ear plugs.

• Use an eye mask in very bright environments but practice sleeping in dim light occasionally.

• Save ear plugs for particularly noisy situations, like traveling.

By using these tools strategically, you can maintain flexibility in your sleep habits.

6. Seek Help From a Sleep Psychologist if Needed

If noise and light consistently prevent you from sleeping well, a specialist in behavioral sleep medicine can help. They can identify underlying causes of your sensitivity, whether it’s stress, anxiety, or another sleep disorder.

The Bottom Line

You don’t need a perfectly silent, pitch-black room to get a good night’s sleep. By adjusting your mindset, using background noise to your advantage, and selectively using sleep aids, you can train your body to sleep more soundly even in imperfect conditions.

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