WHY SILENCE IS GOLDEN

By FAYE M SMITH for WOMAN MAGAZINE

Noise pollution might be invisible, but it can still have a dramatic impact on your health and life.

If you've ever lived next door to partying neighbours, you'll know just how stressful unwanted noise can be.

But many of us are experiencing noise pollution on a daily basis, often without realising, and it's having a huge impact on our wellbeing.

'Noise pollution is all around us - particularly if you live in a big city,' says Gordon Harrison, chief audiologist at Specsavers.

'While you may be used to the sounds of traffic, trains, planes, construction works and even DIY with power tools as background noise to daily life, when exposed to them up close or for prolonged periods of time, they can be detrimental to health and hearing.' Here's everything you need to know...

THE DAMAGING EFFECTS OF NOISE

The World Health Organization has found noise to be the second largest environmental cause of health problems. 'Noise pollution has been associated with high-stress levels, tinnitus, hearing loss, problems in sleep and even faster cognitive decline,' says Gordon. In fact, a study* found that living in an area with noisy traffic can reduce
life expectancy and increase risk of stroke, while Swedish research showed that regular exposure to the roar of traffic could lead to weight gain.

'Excess noise can also reduce productivity, impede health recovery and impair human relations,' says Poppy Szkiler, CEO and founder at quietmark.com

DID YOU KNOW?

• Noisy neighbours can do even more damage to health than street noise.**
• 18% of Brits are affected in their homes by the noise of airplanes flying overhead.

HELP KEEP THINGS QUIET

Talk to your neighbours  If you have a good relationship with the noisy folk next door, and the solution is relatively simple (such as them moving the TV away from the party wall), discussing it politely could do the trick.

'Plus, the Noise Abatement Society (futuresoundfoundation.uk) runs a helpline to support on noise issues,' adds Poppy.

Look at your windows  'If the house has single glazing, then that is likely to be a weak point letting sound in,' says Trevor Cox, professor of acoustic engineering at the University of Salford.

'Secondary glazing is best or double/triple glazing designed with proper consideration of acoustics.'

Think about soundproofing  'You can line rooms with a special plasterboard,' says Trevor. 'This is a last resort and best done with specialist advice from an acoustic consultant (ioa.org.uk).'

Move your rooms around  If the sound is coming from outside, arrange your rooms so that the one you want to be most peaceful (eg, bedroom) is the quietest in the house - for example as far away from the road as possible.

HOW LOUD?

'Persistently loud noises over 85dB can cause damage to an eardrum or the hair cells in the inner ear,' says Gordon. 'This can result in permanent, irreversible hearing loss.'

Here's how that relates to everyday sounds (all approx):

• BREATHING 10dB
• REFRIGERATOR 40dB
• LAUGHTER 60dB
• CAR 70dB
• HAIRDRYER 80dB
• WASHING MACHINE 80dB
• LAWNMOWER 90dB
• POLICE SIREN 120dB
• FIREWORKS 140dB

AUDIT YOUR HOME

Feeling stressed at home? It could be due to noise pollution, without you realising.

'Make a sound audit of your home,' suggests Poppy.

'Have a good listen and make a list of the noises that add up to making a real din. Then, one by one, you could make changes to reduce the noise of each to create a more peaceful environment.'

When buying new goods, look for the Quiet Mark logo - it means the product has been tested and is one of the quietest in that category. 'By choosing quieter technology you can rebalance wellbeing at home,' adds Poppy.

WHEN NOISE CAN BE GOOD

Often woken by loud noises in the night? Adding in sounds, in the form of white noise, could be useful. 'White noise is a type of sound used to mask background sounds,' says Dr Lindsay Browning, author of Navigating Sleeplessness.

'The constant background sound of the white noise helps to minimise the impact of occasional loud noises, so they aren't a sudden noise punctuating silence. Some studies suggest it can be especially helpful in noisy hospital environments. It can also be very useful for minimising the effect of tinnitus.'

PROTECT YOUR HEARING

Worried about the impact of noise pollution on your hearing? This week is Deaf Awareness Week, so there's never been a better time to protect your ears. 'If you are unable to reduce the noise or use hearing protection, then minimise your exposure by removing yourself from a Situation,' says Gordon.

'It's also important that if you are listening to music via headphones that you don't increase the volume to anything above 60%, as that can cause hearing damage.' If you have any concerns around your hearing, seek advice from an audiologist.

HOW MINDFULNESS CAN HELP

When noise is inescapable, meditation can help reduce the stress it causes. 'Face your palms of your hands, with tips of your fingers touching together,' says hypnotherapist Ailsa Frank (ailsafrank.com). 'Focus on the feeling of the touch. Slow your breathing. Internally say the words "calm, safe, settled, comfortable". Keep repeating the words to release stress.'

*London School of Hygiene and Tropical Medicine
**Study by the London School of Economics
***Huawei

Read the original article in the 10 May 2021 issue of Woman Magazine here.