The Science of Sound: How Noise Pollution Affects Your Mental and Physical Health
In 1972, the World Health Organization (WHO) officially declared noise a major pollutant. Additionally, according to the United Nations, 2007 was a turning point for humankind as for the first time, the majority of the global population lived in urban areas. This means that, for the first time, the majority of the population was experiencing urban sounds/noise pollution in their day-to-day lives. And it didn’t come without a cost. The effects of noise pollution are numerous, affecting both your mind and body in a variety of ways. Noise pollution can affect you mentally, causing annoyance and mental health disturbances, and can also affect you physically, contributing to hearing impairments, sleep disruption, and even cardiovascular disturbances. Noise pollution researcher Hiral Jariwala observed in a 2017 study that “noise adversely affects general health and well-being in the same way as does chronic stress” (Jariwala 2017).
Mental Health Effects of Noise Pollution
Noise pollution and mental health are likely to go hand-in-hand, notably causing both annoyance and mental health disturbances.
Annoyance refers to the emotional response to noise pollution, but does not begin to cover the wide range of possible reactions to persistent annoyance, such as verbal outbursts, or non-violent or violent physical outbursts as attempts to stop the noise. The feeling of annoyance is exacerbated when there’s a perceived lack of control over the noise disturbance, and doesn’t subside over time (Jariwala 2017).
Noise pollution and mental health are linked - a 2024 multilevel analysis discovered a connection between noise pollution and depression, such that “the higher the residential environmental noise, the higher the possibility of mild-to-moderate depressive symptoms”(Il Yun 2024).
Physical Health Effects of Noise Pollution
The effects of noise pollution impact your body as well, not just your mental health. Noise pollution can cause hearing impairment, sleep disturbances, and even cardiovascular disturbances.
One of the most directly observable physical effects of noise pollution is hearing impairment. There is general consensus that prolonged exposure (8+ hours) to noise levels above 85 decibels (dB) is potentially harmful (Jariwala 2017). To give some real-world examples, 85 dB is roughly equivalent to the noise of heavy truck traffic on a busy road, or the sound of emergency vehicle sirens. Hearing damage is permanent, so it’s important to be aware of the effects of noise pollution and protect your hearing accordingly.
One of the most common effects of noise pollution is sleep disruption. Sleep is integral to proper human functioning and plays a large part in mitigating symptoms of poor mental health. A 2017 study on how sound affects health sums it up succinctly: “When sleep disruption becomes chronic, the results are mood changes, decrements in performance, and other long-term effects on health and well-being” (Jariwala 2017).
Given the detrimental effects of sleep disruption, the World Health Organization (WHO) recommends that noise levels in bedrooms shouldn’t exceed 30 dB in order to prioritize a healthy night’s sleep (WHO). However, the WHO also estimates that 30% of the population in EU countries is exposed to noise levels that exceed 55 dB at night (WHO). With so many people affected by noise pollution, and with the effects of chronic sleep deprivation so severe, it’s easy to see why sleep disturbance is one of the most detrimental outcomes of prolonged exposure to noise pollution.
Perhaps one of the most dangerous effects of noise pollution is that it’s a risk factor for cardiovascular disease (CVD). A study that researched the connection between noise pollution and CVD discovered that “noise annoyance was an independent risk factor for prevalent CVD, with the strongest associations seen for noise annoyance during sleep” (Hahad 2024).
Simple Ways to Create a Healthier Sound Space
With the understanding of how sound affects health, there are a few ways to consider how to reduce noise at home. The first solution involves reducing unwanted sounds from your home, and the second solution involves introducing wanted sounds into your home.
To dissipate unwanted noise and reduce the negative effects of noise pollution from sleep disturbance to reduced risk of CVD, we recommend using sound absorption panels. Based on our research, the best sound absorbing materials will be porous, spongy, dense, and thick. We recommend three high-quality sound absorbing products that not only absorb >50% of unwanted noise but also align with Frequency’s values of sustainability, safety, and holistic wellness: Reed Acoustic Wall Panel by Turf, FSorb acoustical products, and Vertigo acoustic panels by Impact Acoustic. Additionally, for a quick alternative fix to noise pollution, consider using ear plugs. These can especially be useful for sleep.
Along with reducing noise annoyance in your living space, consider introducing sounds of nature. Studies have indicated that introducing sounds of nature in your environment can provide health benefits in addition to the benefits gained from reducing unwanted noise. For example, a 2019 study found that nature-based sounds, like birdsong, falling rain, and river streams, reduced c-section pain for mothers undergoing elective c-sections compared to control groups. Another study, published in 2022, discovered a link between noise pollution and mental health: birdsong was found to alleviate symptoms of depression and paranoia in otherwise healthy participants.
Introducing pleasant sounds of nature into your space, such as ocean sounds and birdsong, will increase feelings of energy and focus. We recommend investing in quality Bluetooth speakers for whole-room sound. If you’re more drawn to water sounds, we recommend investing in a water feature, such as an indoor tabletop fountain, or a larger wall fountain for a more immersive experience.