We often hear about unhealthy foods, substances, and other ill-advised activities, but noise?
Turns out, all those auditory disturbances may just be hurting your ticker, and in ways you never imagined. For many Black Americans living in urban communities, these risk factors are even more pronounced.
Just consider the environment. From the rumble of traffic and blaring sirens to the hum of old appliances or crowded housing, these higher levels can be a disaster for quality, restorative sleep. In fact, scientific evidence has repeatedly linked nighttime noises to poor sleep quality, increased blood pressure, inflammation, and cardiovascular stress.
So let’s break it down. We’ll discuss how it affects the heart and the best evidence-based preventive measures you can take to reclaim your health!
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The Science of Noise & The Heart
Noise pollution, defined as unwanted or harmful sound, has become a larger health concern in recent years. In the case of nighttime noise, we’re typically talking about something that exceeds 40 decibels, such as light traffic or a humming refrigerator.
The thing is, even if it doesn’t fully wake you, it still disrupts your sleep. And in many urban living areas, these noise levels can get even higher, often surpassing 55 decibels.
The reason this type of noise can be so dangerous to your cardiovascular health is because sleep health is heart health. Good sleep is essential for a healthy heart because it helps to control your blood pressure, reduce your inflammation, and repair damaged tissues.
When there is excessive, elevated noise during sleep, your deep REM sleep stages are disrupted. This disruption, unfortunately, prevents adequate recovery. One study from Environmental Health Perspectives found that individuals exposed to nighttime traffic noise above 50 decibels had a six percent higher risk of hypertension per 10-decibel increase. For Black Americans, who face a ~60 percent higher risk of hypertension than white Americans, this is not good.
You also have to consider that poor sleep quality activates your body’s stress responses. In other words, higher levels of cortisol and adrenaline in your blood. When this happens, your heart rate and blood pressure go up too.
Although in small doses this might not make a massive difference, if it chronically occurs, the strain on your heart can increase your risk of heart attacks and strokes.
The Silent Suffering of Inflammation
To fully understand how nighttime noise impacts your heart health, consider the role of inflammation. Chronic noise exposure triggers inflammation, a key factor in atherosclerosis (plaque buildup in arteries). According to some research, individuals exposed to nighttime noise had elevated C-reactive protein (CRP) and a nearly 25 percent higher risk of cardiovascular events.
When added to other issues, such as diabetes and obesity (more prevalent in Black communities), these risk factors can compound quickly. The oxidative stress from nighttime noise can even further damage strained blood vessels and heart muscles.
According to the Environmental Protection Agency, Black neighborhoods experience noise levels five to 10 decibels higher than predominantly white areas. This is mostly due to their proximity to highways, airports, and industrial zones. Crowded housing is also an issue, amplifying noise from appliances, utilities, and neighbors.
For many people, these conditions make restful sleep elusive, contributing further to pre-existing health conditions and heart problems.
RELATED: Soothing Sleep Solutions: How White Noise Can Transform Your Rest
What You Can Do TODAY
All this talk of heart issues may be scary, but there is plenty you can do. While systemic change is certainly needed to address noise pollution, if you find yourself stuck in your current situation, don’t lose hope. There are many preventive measures you can take, even some tailored for Black health and wellness.
Firstly, look into white noise machines. These can help create that perfect sleep sanctuary. What these machines do is essentially mask disruptive sounds. This, in turn, promotes deeper sleep. Amazingly, some studies have found that such machines can reduce the sleep onset time by ~40 percent – in other words, you fall asleep way sooner!
If you’re overwhelmed by all the options, the more affordable options are products such as the LectroFan Evo ($40–$50) or Marpac Dohm ($45). Many are available at Walmart, Target, and Amazon.
To use it, just place it near your bed and adjust the frequency to your needs.
Another more natural solution is to drink herbal teas. Valerian and chamomile teas have calming properties that support sleep, even reducing anxiety during the day. Sometimes, nothing beats a cup or two of Yogi Chamomile Tea. Just make sure you go easy on the sweeteners, as all that sugar or fake sugar can counteract the health benefits.
Speaking of calming teas, one way to stay on top of your sleep quality is to ensure you’re not too tense. That’s to say, blood pressure. By regularly monitoring your blood pressure, you can get ahead of hypertension or prehypertension and take action to change. Most at-home blood pressure monitors cost between $30 and $50, but they’re a long-term investment that works.
Monitor your blood pressure daily, both in the morning and evening. Consult your doctor if readings consistently exceed 130/80 mmHg.
In addition to blood pressure monitors, you can also make other home adjustments, such as soundproofing your rooms. To achieve this, you can get heavy curtains from Walmart or nice foam earplugs to put directly in your ears.
If you live in crowded housing, you can even rearrange your furniture to create quiet corners or ‘safe spaces’ that minimize noise. And also, don’t forget to get regular maintenance on any appliances, as nothing is more annoying than an old, rickety appliance or utility!
Finally, make some lifestyle adjustments. This can be as simple as 10-15 minutes of mindfulness, yoga, or deep breathing before bedtime. While these activities may not sound like much, research has consistently indicated very real physiological benefits. In some studies, deep breathing 15 minutes before going to sleep has been linked to reduced cortisol levels up to 20 percent!
In addition to the strategies mentioned in this article, just try to stay consistent. Aim for seven to nine hours per night, and make sure you limit your screen exposure. While it’s tempting to check your phone or device late at night, doing so will almost certainly disrupt your sleep quality.
With some of these simple steps, you’ll feel more relaxed at night, more energized during the day, and in greater health overall.
