Practical help
how to block out noise
The most effective approach combines two ideas: block the noise you can, and mask the noise you cannot. Earplugs, headphones and soft furnishings reduce what reaches you; a steady background sound covers the sudden noises that slip through. Together they make a loud world far more bearable.
Here are calm, practical ways to do that at home, at work, and at night, without having to cut yourself off completely.
Two halves of the answer
block what you can, mask the rest
Block
Filtered earplugs, ear defenders or noise-cancelling headphones reduce the sound reaching your ears. Soft furnishings, rugs and curtains absorb sound in a room.
Mask
A steady, even sound, like brown or pink noise, fills the gaps so sudden noises no longer stand out. Try our free calming sounds.
Move and adjust
Sit further from the source, close doors, turn things off, and choose quieter rooms, times and routes where you can.
Protect, but don't over-block
Use ear protection for genuinely loud places. Constantly blocking your ears in quiet settings can make sensitivity worse over time (NHS, 2023).
Room by room
at home and with noisy neighbours
Soften the room first: rugs, curtains, throws and bookshelves all absorb sound and cut echo. Move your chair or bed away from a shared wall. Then mask what remains with a steady background sound, which works far better than silence against intermittent noise like footsteps, doors or muffled music.
If a neighbour's noise is persistent and genuinely disturbing, you do not have to simply endure it. Your local council's environmental health team can advise on noise that crosses into a statutory nuisance.
Concentrating
in an open-plan office
Over-ear headphones with a steady, wordless sound do two jobs at once: they mask the chatter and movement around you, and they quietly signal to others that you are focusing. Wordless sound tends to work better than music with lyrics, which pulls at your attention. Where you can, choose a seat away from walkways, kitchens and printers, and step away for real breaks before the noise builds up.
Getting to sleep
blocking out noise at night
Soft foam or filtered earplugs help, and a low, steady sound, brown or pink noise at a gentle volume, masks the small night-time noises that wake you or stop you dropping off. Keep the volume comfortable rather than loud, use heavier curtains to dampen outside sound, and set a sleep timer so nothing runs loudly all night. There is more on this in our guide to brown noise for sleep.
This is general information, not medical advice. If everyday sounds feel painfully loud, that can be a sign of hyperacusis, and a GP or audiologist can help. If a sound ever causes pain, stop and seek advice (NHS, 2023).
Start now, free
mask the noise in a tap
Our calming sounds run in your browser, with a volume control and a sleep timer, and nothing plays automatically. Pair them with a slow breath whenever the world is too loud. Not sure whether your room is genuinely loud? Check the number first.
questions, answered
What is the best way to block out noise?
Combine two things: blocking (earplugs, ear defenders or noise-cancelling headphones, and soft furnishings to absorb sound) and masking (a steady background sound that covers sudden noises). What you cannot remove, you can often cover.
How do I block out noisy neighbours?
Soften the room with rugs, curtains and soft furnishings, move away from the shared wall, use earplugs or headphones, and play a steady background sound to mask intermittent noise. For persistent disturbance, your local council's environmental health team can advise.
How can I block out noise to sleep?
Soft earplugs, a quiet steady sound such as brown or pink noise at low volume to mask sudden noises, heavier curtains, and keeping the volume gentle. Set a sleep timer so it does not run loud all night.
Is it bad to wear earplugs all the time?
Wearing ear protection in genuinely loud places is sensible, but constantly blocking your ears in quiet settings can make sound sensitivity worse over time, so it is best kept for when it is really needed.
References
- NHS (2023) Hyperacusis. Available at: https://www.nhs.uk/conditions/hyperacusis/ (Accessed: 27 June 2026).