Noise affects health! How to reduce noise and sleep peacefully during the World Cup?

During the World Cup, various exciting matches made the fans very excited. At the same time, the cheers or shouts that some fans couldn't help but make while watching the games had a significant impact on the sleep of the surrounding neighbors.

There are four main sources of noise in our lives: traffic noise, urban construction noise, public place noise, and neighborhood noise. The first three noises are mostly concentrated during the day and are still bearable. However, the fourth noise is mainly concentrated during the rest time at night, which is irregular and uncontrollable, making people terrified and seriously affecting their normal life and sleep.

Image source: Baidu Gallery

First, let's understand the decibel level of noise in life:

20 decibels: very quiet, such as the ticking of a clock, breathing, etc.

40 decibels: relatively quiet, such as the sound of air conditioning, whispers, etc.

60 points: daily life sounds, such as the sound of alarm clocks, closing doors, running water, etc.

80 decibels: quite noisy, such as loud noises, flushing, TV at high volume, etc.

100 decibels: very noisy, such as the sound of karaoke singing, noisy factories, etc.

120 decibels: It will feel painful, for example: drumming, rock bands, trains passing under viaducts, etc.

Image source: Baidu Gallery

Effects of noise on sleep:

According to international standards, the ambient noise during sleep should not exceed 30 decibels, but in real life, specific analysis is needed:

Environmental noise <30 decibels: only affects the sleep of a few sensitive individuals, but has no effect on most people;

Environmental noise 30-40 decibels: It will significantly disturb sleep, and the sleep quality of children, the elderly and patients will be affected;

Ambient noise 40-55 decibels: Most people's sleep quality will be negatively affected;

Environmental noise > 55 decibels: The sleep of all people with normal hearing will be affected, and health risks will increase significantly.

Other harms of noise to the body:

1. The harm of noise to hearing

The direct harm of noise to the human body is hearing damage. In a strong noise environment, people will feel harsh, uncomfortable, painful, hearing loss, tinnitus, etc., which will cause irreversible noise-induced hearing loss in the long run.

2. Harm of noise to vision

Everyone knows that noise can affect hearing. However, there is a certain intrinsic connection between the ears and eyes. When noise harms hearing, it also affects people's vision through the nervous system.

3. The physiological harm of noise

Noise can cause panic, palpitations, and increased blood pressure. In a high-noise environment, some women's physiological functions will be disrupted, such as menstrual disorders. Long-term exposure to noise can also affect children's intellectual development.

4. Causes long-term stress response

Long-term stress response caused by noise will damage cognitive functions such as attention and memory, as well as affect emotional control and increase impulsive behavior.

How to prevent noise from affecting your sleep:

1. Use earplugs

When using earplugs, gently push them into the external auditory canal and make sure they fit snugly. If you feel uncomfortable or the sound insulation is not good, you can slowly turn the earplugs to adjust them.

2. Use noise-isolating earmuffs

When wearing, you should wear it according to the shape of your ears. On the premise of wearing comfort, try to make the earmuffs fit the ears and surrounding skin as closely as possible. Be sure to use professional soundproof earmuffs instead of warm earmuffs.

3. Sleeping music

I recommend some white noise music to help you sleep, such as piano hypnosis. Noise can be divided into relatively stable noise, such as white noise, and constantly changing noise, depending on whether the frequency component is uniform or not. Constantly changing noise can easily disturb our sleep. White noise can mask many small changes in external sounds, achieve a certain noise elimination effect, and weaken other noises, so it can make us sleep better.

4. Whole body relaxation

Lie on your front with your limbs stretched out, then start using your brain to control the parts of your body to relax, from your torso to your limbs, then to the facial features and even the muscles. If you have poor sleep quality, it is recommended that you prolong this relaxation process.

You can adjust occasional noise yourself, but if your neighbors' noise is causing you long-term trouble, you still need to solve the problem fundamentally.