how to sleep during a thunderstorm

Learning how to sleep during a thunderstorm can save you from a lot of trouble.

The truth is that the mighty thunderstorm can put on quite the show of Mother Nature’s power, and it can also disrupt a tranquil slumber for many.

The emotional response of fear or anxiety triggered by these storms can exacerbate the challenge of falling asleep.

So, how to go to sleep during a thunderstorm?

You may utilize blackout curtains, earplugs, and a white noise machine, and engage in relaxation techniques to reduce anxiety and encourage peaceful sleep. 

How to Sleep During a Thunderstorm

tips for sleeping during a thunderstorm

Experiencing a night of sleeplessness is a matter that should not be overlooked.

Adequate sleep is essential for maintaining optimal brain and central nervous system functionality.

Even a single night of insufficient sleep can disrupt these critical bodily processes and cause problems, such as:

  • Weight gain
  • Mood disorders
  • Increased susceptibility to illnesses
  • Higher likelihood of injuries and accidents
  • Subpar work performance

During the summer season, it is common for frequent storms to occur, often lasting for more than one night.

And it can definitely interfere with your sleep quality.

It is recommended to take necessary measures to ensure a satisfactory night’s sleep, despite the presence of external factors such as lightning, thunder, and heavy rain outside the window. 

Stay Updated about the Weather

stay updated about the weather

Keeping yourself updated about the forthcoming weather patterns is crucial.

Frequent utilization of a dependable meteorological website such as the National Weather Service or BBC Weather can provide you with current information regarding potential storms.

Similarly, mobile applications like “Weather Underground” or “The Weather Channel” can deliver prompt notifications regarding imminent thunderstorms. 

An Important Consideration

It is possible to monitor alterations in atmospheric pressure by utilizing a barometer in your residence.

Fact: A drop in the barometer's reading from the standard sea level pressure of approximately 1013 hPa (hectopascal) may suggest an approaching storm. 

Establish and Follow a Bedtime Routine

establish and follow a bedtime routine

Establishing a regular bedtime routine is essential for achieving optimal sleep quality, irrespective of the prevailing weather conditions.

A recommended routine may include reading a book, taking a warm bath, or engaging in gentle stretches or yoga.

Engaging in certain activities can serve as a signal to your body that it is time to prepare for sleep and relaxation.

It is recommended to adhere to your regular routine even in the event of a thunderstorm. 

An Important Consideration

Maintaining a consistent routine can have a positive impact on your physical and mental well-being.

Engaging in familiar actions can promote a sense of comfort and security, which may aid in relaxation during times of stress or uncertainty.

Do Not Focus on the Thunderstorm

do not focus on the thunderstorm

There are several methods to divert attention from a thunderstorm and redirect it towards more soothing thoughts.

One way to distract yourself from a thunderstorm is by immersing in a captivating novel, which can provide an escape into a different realm.

This technique can potentially reduce anxiety levels and facilitate the process of falling asleep.

Engaging in card games such as Solitaire or Rummy can function as a diversion, redirecting your attention from the inclement weather and toward formulating tactics for the game. 

An Important Consideration

From a psychological perspective, engaging in positive future visualization can serve as a form of distraction.

Visualize an aesthetically pleasing scenario, such as traversing a serene shoreline or meandering through a verdant woodland.  

By redirecting your attention away from the storm and towards positive thoughts, you can cultivate a feeling of tranquility and eagerness that enhances the appeal of sleep.

Fact: Board games such as "Scrabble" or "Monopoly" can help distract you from a storm, particularly when played with others. 

Make Use of Earplugs

make use of earplugs

Quite obviously, thunder can interfere with your sleep quality.  The use of earplugs can help you manage that noise and feel better.

These products are available for purchase in various forms such as foam, cotton, or wax.

To properly use the earplugs, it is recommended to follow the instructions provided on the packaging.

Insert the earplugs into your ear canal as directed. Assume a pronated position and attempt to initiate sleep. 

An Important Consideration

The effectiveness of earplugs may vary.

It is recommended to select a type of product that effectively blocks the highest levels of sound, which are quantified in decibels.

It is not recommended to utilize tissue paper as a means of blocking sound from entering the ears.

There exists a potential risk of tearing the paper and causing it to become stuck in the auditory canal 

Embrace the Storm

embrace the storm

Although it may seem paradoxical, certain individuals derive solace from thunderstorms.

The recommended approach is to alter your perception.

The natural symphony created by the rhythmic drumming of rain on the roof and the distant rumble of thunder can be perceived as a soothing experience.

Consider establishing a ritual centered around the storm phenomenon.

Prepare a cup of herbal tea by heating water to the appropriate temperature and steeping the tea for the recommended amount of time.  

Fact: Establishing a favorable correlation with the storm may facilitate the process of falling asleep. 

Listen to White Noise

listen to white noise

Music with a low volume and low dynamic range, such as classical music, ambient music like Brian Eno’s, or even whale songs, may be suitable.

It is recommended to avoid sudden noises that may disrupt your sleep when you are about to fall asleep.

The source of the disturbance could potentially be attributed to the operation of a fan. The objective is to achieve a low-level, ambient sound.

Consider utilizing a complimentary web-based tool for generating white noise.

Consider investing in a white noise application for your iPad, as studies have demonstrated their efficacy in promoting the faster onset of sleep.

Fact: The continuous and steady sound can serve as a masking mechanism for sudden noises that may disrupt an individual's sleep after they have fallen asleep. 

Create a Cozy Space for You

create a cozy space for you

Prepare for an impending storm by procuring comfortable, weighty blankets and sizable pillows to construct a snug sleeping haven.

These can provide mental protection against storms, creating a sense of safety similar to being in a cocoon.

Individuals who frequently encounter anxiety and insomnia may consider procuring a weighted blanket before any symptoms.

Weighted blankets have demonstrated favorable outcomes for various ailments, such as anxiety.

These products have the potential to alleviate physical restlessness, mitigate symptoms of anxiety, and enhance sleep quality, regardless of external factors such as inclement weather. 

Wear a Hoodie

wear a hoodie

Opt for a hoodie garment in lieu of traditional bedding items such as pillows and blankets.

The garment in question is versatile and can be worn as a pullover, zip-up, or full zip.

The ideal hoodie should possess a thick yet comfortable fabric, without being excessively tight or constricting.

Attempt to initiate sleep while wearing the hoodie. After retreating to your room, it is recommended to equip yourself with earplugs and wear a hoodie for comfort.

The hood of the garment is designed to provide coverage for the wearer’s ears.

To mitigate the effects of lightning, invert the hood to shield your eyes

When to Seek Professional Help

when to seek professional help

Individuals experiencing severe astraphobia, or fear of thunderstorms, which hinders their sleep patterns, may opt to seek assistance from a mental health expert.

Cognitive-behavioral therapy (CBT) has been shown to be a viable and successful treatment option.

This technique aids in comprehending and modifying cognitive patterns that result in detrimental actions or psychological discomfort. 

Take Medications

If the aforementioned techniques prove ineffective in aiding sleep during thunderstorms, it is necessary to seek medical advice. 

In addition, if the cause of your insomnia is linked to anxiety triggered by thunderstorms, your healthcare professional may suggest the use of anti-anxiety drugs.

This may include Alprazolam, Diazepam, or a selective serotonin reuptake inhibitor (SSRI) like Sertraline or Fluoxetine.

take medications

Non-pharmaceutical interventions, such as Cognitive Behavioral Therapy for Insomnia may be suggested as an alternative approach.

CBT-I has demonstrated efficacy in addressing sleep problems that are related to anxiety. 

An Important Consideration

It is important to note that such interventions must be viewed as a final option and should always be carried out under the direct supervision of a healthcare professional.

The objective is to promote sleep while reducing reliance on pharmaceuticals.

Addressing the root cause, such as fear or anxiety, is crucial instead of solely focusing on treating the symptoms. 


Learning how to sleep during a thunderstorm is easy if you follow certain protocols.

Many people find it difficult to get to sleep while a thunderstorm is nearby because of the thunder, lightning, and other sounds.

To lessen the disruption to your sleep that the storm may cause, try using earplugs, blackout curtains, and a white noise machine.

If you are having trouble drifting off to sleep because of worry, try some deep breathing exercises or meditation first thing in the evening.