How to Sleep Through Fireworks

Fireworks are great fun, whether for Bonfire Night or a celebration with friends and family. But they’re not so fun when you’re trying to sleep or if your little ones are woken up by the loud bangs just after you’ve put them to bed. To help, we have some tips to ensure you and your family get a peaceful night’s sleep during fireworks.

Earplugs are an effective way to block out the loud noises from fireworks, especially if you’re a light sleeper. Soft earplugs and noise-cancelling headphones can be very comfortable to wear while sleeping, as long as you make sure to get the right size and material for you. You can even find earplugs and eye masks that connect to Bluetooth and play music while you’re snoozing.

You can effectively drown out the noise of fireworks by using a white noise machine, a fan, or even soothing background sounds, such as music. White noise works wonders by creating a calming environment that can help mask the sharp, jarring sounds of fireworks. It creates a consistent auditory backdrop that your brain can latch onto, making relaxing and falling asleep easier.

Read more: How to Sleep Better With White, Pink, and Brown Noise

During fireworks, it might seem like a no-brainer to shut windows and doors to drown out the noise, especially during Bonfire Night. If you’re a particularly light sleeper, investing in heavy or blackout curtains can help prevent the flashing lights from fireworks from disturbing your sleep. They also help to muffle the sound, making it easier to drift off.

If you struggle to fall asleep in silence, use headphones to listen to soothing sounds like the ocean, rain, woodland, or even classical music. When trying to doze off, it’s best to listen to something that doesn’t require too much attention or thought. Try listening to a podcast; it can be the perfect background noise to drown out something loud like fireworks.

On nights when you’re expecting fireworks but still want a good night’s rest, try heading to bed a little earlier. Drifting off before the noise begins can help you settle into a deeper, more relaxed sleep. If you’re not a light sleeper, this might mean you’ll sleep through most of the sounds — giving your body and mind a better chance to unwind before any loud bursts have the chance to disturb or unsettle you.

If you have the space, try sleeping in a room that’s further away from the fireworks for the night. Putting a little extra distance between you and the noise can make a big difference, helping you enjoy a calmer, more peaceful sleep – even if it means spending the night on the sofa. Just be sure you’ve got a supportive surface to rest on, so you don’t wake up with any unwanted aches and pains in the morning.

According to our 2024 Sleep Survey, 31% of the nation struggles to sleep because of stress. To help you relax before bed, try deep breathing, meditation or yoga. Meditation for sleep can reduce your blood pressure, improve your heart rate and decrease muscle tension to aid sleep, even through fireworks. Whether before they go off, during or right after, try relaxation techniques for slumber or bedtime yoga to help calm you down.

If you suffer from stress, anxiety, or PTSD and have restless nights, you’re not alone. This can be especially true if fireworks and loud noises disrupt you or are a trigger for you. CBD may help calm your nervous system and reduce hypervigilance, anxiety, and stress. You can find CBD drops, gummies, tablets, or even balms now that can aid relaxation before bed.

Whether it’s a workout at the gym, a refreshing run through the park, or a brisk walk around your town, incorporating exercise into your daily routine can significantly tire your body out and promote better sleep at night – especially during fireworks. Physical activity not only helps release endorphins, which boost your mood, but also reduces your stress and anxiety levels. When your body is more physically active during the day, it naturally craves rest in the evening.

If you or your child wakes up because of the noise or flashes from fireworks, try to stay calm and relaxed. Getting frustrated or anxious will only make it harder to drift back off. Take a few slow breaths, remind yourself that the sounds will pass, and focus on creating a sense of calm – this will help your body and mind ease back into sleep more naturally.

For more tips, read our guide on how to get back to sleep in the middle of the night.

Bonfire Night in November and other loud celebrations can be fun and enjoyable, but sleeping through them can be challenging for anyone. By creating the right environment and sticking to a routine – or even finding the best bedtime using our Sleep Calculator – you can make sleeping during fireworks much easier.

The best tip for sleeping during fireworks is to prepare in advance, whether for yourself, a child, or a pet. Start creating a calming environment before the celebrations begin to ease the transition for a restful snooze without interruptions.