My upstairs neighbor walked around at midnight like he was practicing for a marathon, and I could not sleep through it. Earplugs hurt my ears and fell out anyway. A free white noise app on my phone did what earplugs never could, and I have slept through his stomping ever since.

How Sound Masking Works

White noise does not make a sound disappear. It fills the quiet gaps so sudden noises like footsteps and doors do not stand out as much. Your brain stops latching onto every little thump because the background is no longer silent. It is a trick, but it works.

How to Set It Up

• Download a free white noise app. Most have fan, rain, and ocean options.
• Find your favorite sound. Brown noise and rain are popular for sleep.
• Place the phone between you and the wall where the noise comes from.
• Use a speaker or pillow speaker so you do not sleep with headphones in.

What Worked for Me

I tried rain first and it was too distracting. Brown noise was the winner, a steady low rumble that blends into the background. I run it on an old phone plugged in next to the bed so my main phone is free. A small bluetooth speaker works even better if you have one.

Some nights I barely notice it is on, which is exactly the point. It becomes part of the room instead of a thing you are listening to.