6 Best Ways to Sleep Through July 4th Fireworks

The Fourth of July is a fun time filled with cookouts, retail sales, parades and fireworks. But not everyone can share in the festivities all night long. And with the Fourth of July landing on a Thursday this year, some people have to wake up to for work the next day. 

If you're one of those who want to learn how to sleep during the fireworks, our guide can help. We'll cover different techniques you can employ to earn a restful night's sleep despite the sky explosions. 

How to sleep well during the July 4th weekend

If you plan to attend a cookout or gathering involving alcohol, you'll want to watch when you drink and how much. Alcohol can impede your sleep quality. Consuming many drinks or ones too close to bedtime can disrupt your brain's ability to produce melatonin, the hormone that helps regulate sleep cycles so you can dose when it becomes dark. 

If you want to sleep through fireworks, you'll want to stop drinking at least 4 hours before your bedtime. Doing this allows your body enough time to metabolize the alcohol so it doesn't impede your sleep.

Here are more tips to help you sleep during the celebrations. 

6 tips for sleeping through fireworks 

Try earplugs 

Fireworks are loud, which can shake you out of your sleep. One way to combat these noises is with earplugs. Earplugs for sleeping muffle sound and prevent vibrations from entering your ears. When applying them, roll the plug into a compressed cylinder and pull your ear up and back with your other hand to straighten the canal before insertion. 

Use blackout curtains 

Along with loud noises, bright, flashing lights across the sky can also disrupt your ability to sleep. It's where blackout curtains can help. They contain fabric panels, blocking out up to 99.9% of UV rays and light. The only light you'll see is what gets through the gaps in the window, so make sure your curtain is flush with your window to keep your bedroom dark. 

Put on an eye mask

Eye masks help reduce the light that reaches your eyes. This is vital as the more light your eyes take in, the more your brain can be tricked into thinking it's daytime, reducing melatonin production. And on a night when the skies fill with exploding lights, eye masks can help you earn some much-needed shut-eye during the Fourth of July fireworks. 

Turn on a white noise machine

Another way to counteract the loud booms and pops from fireworks is by adding distracting sounds to your bedroom. A white noise machine works as it fills your room with soothing sounds. It also distracts your brain from the celebrations going on outside. We recommend some of the best units. If you don't want to buy a white noise machine, you can use apps like White Noise Light or a fan to mask outside sounds. 

Take a melatonin supplement 

Melatonin is a hormone your brain produces when it becomes dark outside. However, with the sky full of beautiful lights and booming sounds, it can trick your brain into thinking it's lighter out than it is. One way to help your brain is with a melatonin supplement. You can find these over the counter at many retail stores and pharmacies. These supplements can help your brain produce more melatonin to regulate your sleep cycle.  

Consider a warm shower

Taking a warm shower before bed can get your blood flow moving. The increased circulation helps your body get rid of heat, cooling it down. It makes it much more comfortable when you get into bed for the evening, as you have less of a tendency to overheat. It's also a perfect way to cap off the Fourth of July, as many will face balmy, humid weather. 

Read more: Keep Cool This Summer With These 10 Tips for Sleeping Without AC

Don't let July 4th celebrations ruin your sleep

Even with the fireworks, heat and long days in the sun, you can still receive quality sleep during the Fourth of July. You can use these tips to implement a calming, dark environment perfect for combatting the celebrations occurring outside. On top of this, drink alcohol in moderation and stop at least four hours before your bedtime. Doing all these things ensures a restful end to a fun holiday.