Noise is more than just a nuisance—it’s a serious health threat, research shows. Here’s how to turn down the volume and build periods of quiet and calm into your life.
I’m in a kayak in the middle of a small lake, drifting along and enjoying the sunshine, when I become aware of something so startling it jolts me upright. All around me it is utterly, totally…quiet. It’s the most beautiful thing I’ve heard in days. I marvel over how wonderful it is and how peaceful I feel.
The sound of silence is something we rarely experience these days, thanks to a continuous cacophony of traffic, leaf blowers, construction noises, pinging cell phone notifications, airplanes, sirens, train whistles, dogs barking, people talking, kids yelling, music playing, and the TV blaring. Quiet is so rare in our daily lives, we forget how tranquil and restorative it can be.
“Quiet is incredibly beneficial because it helps us connect to the present moment and it’s marked by a sense of peace,” says Supriya Blair, PsyD, a clinical psychologist who specializes in mind-body-spirit wellness. “The more present we are, the more we can experience the deep peacefulness that quiet brings.”
Noise, which has steadily increased in our environment over the years, does the exact opposite. It makes us stressed and anxious, and it can damage our health. “There’s so much noise and nonstop sensory overload in our lives that it makes us agitated and chronically on edge,” says Saundra Dalton-Smith, MD, an internal medicine physician and author of Sacred Rest. “It’s emotionally exhausting.” That’s why building periods of quiet into our days is so important.
Sound Effects
You might think of noise as mostly irritating and annoying, but in truth, it is the second largest environmental cause of health problems globally, according to the World Health Organization. (Air pollution is number one.) And the world is louder than it’s ever been, with noise pollution doubling or tripling every three decades.
Not only is this detrimental to our ears, but it can affect the entire body. Studies have found links between noise and serious health problems, such as cardiovascular disease, metabolic disease, sleep disorders, depression, and even dementia.
What makes noise so potentially dangerous is that it prompts our systems to ramp up the production of stress hormones like cortisol and adrenaline, research shows. The hormones course through our bodies and our heart rate and blood pressure rise. Over time this can lead to hypertension and inflammation, raising the risk of stroke and heart disease.
And noise is sneaky. Its harmful health effects can occur whether we’re asleep or awake. When researchers from Harvard University studied the impact of noise on people who were sleeping, they discovered that even if the noise didn’t wake them up, it still caused their bodies to produce the stress response. The study, which was published in 2023 in the journal Environmental Health Perspectives, found that over time, this dysregulation of the stress hormones could lead to cardiovascular disease and other health issues.
The same is true of noises we learn to tune out. Say you live by a noisy road but you’re so used to the din, you don’t consciously register the traffic sounds anymore. Unfortunately, even though you’re not aware of it, the noise is quietly hurting your health.
The Healing Power of Quiet
The good news is, spending time in silence can help counteract the ill effects. Blocking out the noise and spending more time in quiet places can help improve our physical and mental wellbeing, science has found. These are some of the beneficial things silence does for us.
Lowers blood pressure. A little bit of quiet time can go a long way. One study showed that even just two minutes of silence has a calming effect on us and can cause our blood pressure to drop.
Reduces stress. Spending time quietly, as opposed to being an environment with noise in the background, can lower the production of stress hormones like cortisol, according to recent research.
Builds brainpower. Two hours of silence stimulated the growth of cells in the hippocampus region of the brain, a Duke University animal study found. That, in turn, may improve memory and awareness. Silence can also energize the brain. The more sounds we hear, the more distracted our brains become as they try to process all the noises, according to Nina Kraus, PhD, a neurobiologist at Northwestern University and author of the book Of Sound Mind. That means there’s essentially less operating power for your brain to do other things. Quiet time removes distractions and helps the brain restore.
Improves sleep. Noise at night can disrupt the deeper stages of sleep—even if you don’t wake up—making it less restful. Soundproofing your bedroom can prevent this. In addition, incorporating periods of silence in your day may also help your sleep at night by making you calmer overall, which can help you fall asleep.
Reduces anxiety. When your mind is racing, some quiet time can help you put on the brakes. Instead of giving in to the anxious thoughts and worries, sit silently and focus on what’s around you. Maybe it’s a favorite photo or the view of a tree out your window. Let your eyes roam over it and pay attention to all the details. This will help you be present and mindful and allow your heart rate to slow down so you feel relaxed and even tranquil.
Increases concentration, clarity, and creativity. Our constantly noisy world barely gives our brains a chance to rest. Silence provides the brain with a break from all the hyper stimulation. “It helps us manage our energy,” Dr. Blair explains. It also allows us to daydream, which has been shown to boost creativity as well as our problem-solving abilities.
Rejuvenates and restores. Because our brains are so busy processing, we’re often living on autopilot, Dr. Dalton-Smith points out. “We’re physically present, but we’re not mentally present. Quiet time, or what I like to call ‘sensory rest,’ helps you reconnect with your environment, the people around you, and yourself,” she says. “You can tune in to what you’re feeling and experiencing and reconnect with your life.”
How to Build Quiet Time into Your Day
Ideally, you should aim to have several periods of silence daily. Try these expert-recommended strategies to help carve out time for quiet.
Recognize that silence is important
“Some people are uncomfortable with silence because it may make them feel unproductive, like they’re not doing anything,” Dr. Blair says. “We need to learn that silence is restorative.” So know this: Quiet time is about being absorbed by your surroundings and your thoughts. It’s total mindfulness, and necessary for your wellbeing. Honor it and make time for it.
Plan it into your daily routine
Get up early and enjoy the silence as you drink your morning coffee. Go for a walk by yourself in the evening after dinner. Devote a few minutes to being quiet and reflecting on your day before bed. Include silent time in your self-care routine—as part of your skincare ritual, or while taking a bath or shower.
Unplug
Take a media break whenever you can. Put down your phone and walk away from it for a while. “Being plugged in to the constant information coming at us or mindlessly scrolling is exhausting!” Dr. Blair says. Give yourself a time out from all the mental noise.
Establish a quiet space at home where no one will bother you
This could be a spare bedroom or a spot in your backyard under a tree where you can put a chair or a bench. Spend at least a few minutes there daily.
Seek out serene places
Go to a park, garden, or lake. Focus on what’s happening in the moment—a bird flying by, the gentleness of the breeze, the vivid colors of flowers, waves gently lapping the shore. Really pay attention and take them in.
Turn off the background noise
Instead of listening to music or a podcast while you’re doing chores around the house or getting ready for work in the morning, take a “quiet break” a few times a week and go about your routine in silence. Let your mind wander.
Create a quiet bubble
Sometimes you can’t escape the noise. When it gets loud at work or at home, put on a pair of noise-canceling headphones for 30 minutes, advises Dr. Dalton-Smith. “This gives you a sensory reprieve when you’re not having to hear and filter all the sounds around you, and your brain gets an opportunity to take a breath,” she says.
Find a silent hobby
Spend time on pastimes you can do alone and quietly. Try reading, crafting, painting, drawing, or journaling.
Start a meditation practice
If you’re new to meditation, begin small and build consistency, Dr. Blair suggests. For instance, you might first focus on slowing down your breath for five minutes. Next, work on releasing any tension in your body. Then, work on sitting still and silencing your inner voice.
Do a quiet workout
Choose a calming exercise like yoga, stretching, or Pilates. Or practice “silent walking,” a trend that went viral last year, to clear your mind and reconnect with yourself. If you prefer cardio, try swimming, or go for a run without listening to music. Enjoy the movement, feel strong in your body, and be thankful for the silence.
