Whether or not you realize it the next day, sounds can alert your brain and disturb the continuity of your sleep. So creating a quiet bedroom environment is key to a full, healthy night’s rest. If you feel as though you’ve slept 7-9 hours but are still drowsy the next day, sound is a possible culprit.
Ideally, the sounds to which you drift off at night should be the ones that stay with you until morning. Falling asleep with the television on, for example, could interrupt your sleep because, unlike white noise, TV sounds are constantly changing in tone, volume, and so forth. TV can be especially bothersome if you need to wake up to turn it off and resettle into bed. For a better night’s sleep, keep the television out of your bedroom and turn it off before you start your bedtime routine. Use white noise for background sounds instead.
If you need a morning alarm, consider one that is loud and distinct enough to arouse you, but doesn’t shock you awake — you want to start your day alert but not anxious.