How to Get Enough Sleep in a Noisy Dorm

If you’ve ever tried to fall asleep while your neighbors blast music, slam doors, or laugh down the hallway at 2 a.m., you know that dorm life and good sleep don’t always go hand in hand. But you can get the rest you need — even in a noisy dorm. Here are some things you can try to get some sleep in your dorm room, even if the world outside is anything but quiet.

Use Earplugs and a Sleep Mask

Start with the basics. A pair of comfortable earplugs and a good sleep mask can block out noise and light, even if your roommate is still watching Netflix. These low-cost sleep tools are ideal for college dorms, where lights and sounds aren’t always within your control. Options like Mack’s Ultra Soft Foam Earplugs and the MZOO Sleep Eye Mask are popular with students for their comfort and effectiveness.

Tip: Explore different styles of earplugs — foam, wax, or silicone — to find out which one works best for you.

Try Sleep Headphones

If earplugs aren’t your thing, sleep headphones are a great option. These soft, headband-style headphones feature flat, built-in Bluetooth speakers, allowing you to listen to white noise, calming music, or sleep meditations comfortably while lying down. Popular brands like LC-dolida and Musicozy make affordable, rechargeable models that are perfect for dorm life — no tangled cords, no earbuds digging into your ears, just peaceful sound to help you sleep in a noisy dorm.

Add White Noise to Mask Distractions

White noise machines, box fans, or white noise apps help mask unpredictable dorm sounds that would otherwise keep you awake, such as slamming doors or people talking and laughing outside your room. Consistent background noise gives your brain something calming to focus on.

If you’re looking for a white noise machine, compact options like the Easysleep Sound Machine or the Yogasleep Rohm are perfect for dorm rooms. A box fan like the Honeywell TurboForce or Honeywell TurboForce or Lasko Wind Machine can add a steady hum and help keep your room cool. If you prefer apps, try Noisli, White Noise Lite, or myNoise for relaxing sleep sounds and custom mixes.

Tip: You can also experiment with pink noise or brown noise — they have slightly different sound frequencies, and some people find them even more soothing than traditional white noise.

DIY Dorm Room Soundproofing

A few simple DIY tricks can help reduce noise in your dorm room. Try placing a rolled-up towel under the door or using a door draft stopper to block hallway noise. Cover the floor with a thick rug or carpet (if one isn’t already present) to absorb sound and reduce echo. Wall tapestries or hanging blankets can also dampen noise. While primarily used for blocking light, blackout curtains like the ones from Nicetown can also help reduce outside noise and help you get better sleep in your dorm room.

Rearrange Furniture to Block Unwanted Sounds

Is your bed right next to a noisy wall or window? If possible, try moving it away from shared walls, the hallway, or your room door. Even shifting it a few feet can reduce how much noise reaches you at night — a small change that can make a big difference when you’re trying to sleep in a noisy dorm.
If you have a bulky dresser or bookshelf in your dorm room, use it to your advantage. Placing larger furniture against thin or shared walls can help block sound and reduce echoes.

Talk to Your Roommate

If the biggest source of noise is inside your room — say, your roommate’s late-night video calls or gaming sessions — have an honest conversation. Having different sleeping schedules is among the 5 Most Common Roommate Problems, so let them know what’s keeping you up and work together to find a compromise, such as using headphones or setting quiet hours.

You don’t have to be a deep sleeper to survive dorm life. With the right tools, small changes, and a little creativity, you can block out the noise, get enough sleep, and wake up ready for the next day. For more tips on building better sleep habits, check out Top 10 Sleep Tips for Successful College Students.

Sleep Easier Knowing Your Stuff Is Protected!

You’ve taken steps to minimize the noise – now take one more to protect your valuables. From your headphones and laptop to your mini fridge and textbooks, college essentials can be expensive to replace when the unexpected happens.

With personal property insurance for college students, you’re covered against accidental damage, theft, fire, flood, and other surprises, whether you’re living on campus or in an apartment. See all the benefits of NSSI Student Personal Property Insurance and grab a free quote online!