Get a white noise generator app; I use TMSoft’s White Noise, which lets me put together my own mix. I generally make one with some pink noise (like white noise, but pitched differently and for me it does a better job screening background noise); then, because that’s just a straight sound which can get irritating after a while, I put in a rainstorm over the pink noise. Then I add in some thunder, which is useful in helping my sleeping brain ignore bass notes like garbage trucks and vacuum cleaners. That takes care of interrupting sounds, and also helps nudge my brain into sleep mode when I turn it on.
The other thing for me are both blackout curtains and a sleep mask. The sleep mask because the blackout curtains aren’t quite good enough; the blackout curtains because I have to take off the mask to pee during the day and don’t want to get assaulted by the sun.
All these are great… I do all except the sleep mask regularly. And I use that sometimes.
Also, for times when I have insomnia - I do take a melatonin, I also will sometimes just sleep when I can, and if that means 2 hours now, up for a while, then sleep 5 hours, then that’s what I do. But I have a pretty flexible schedule overall.
Get a white noise generator app; I use TMSoft’s White Noise, which lets me put together my own mix. I generally make one with some pink noise (like white noise, but pitched differently and for me it does a better job screening background noise); then, because that’s just a straight sound which can get irritating after a while, I put in a rainstorm over the pink noise. Then I add in some thunder, which is useful in helping my sleeping brain ignore bass notes like garbage trucks and vacuum cleaners. That takes care of interrupting sounds, and also helps nudge my brain into sleep mode when I turn it on.
The other thing for me are both blackout curtains and a sleep mask. The sleep mask because the blackout curtains aren’t quite good enough; the blackout curtains because I have to take off the mask to pee during the day and don’t want to get assaulted by the sun.
Phone off silent, obs.
All these are great… I do all except the sleep mask regularly. And I use that sometimes.
Also, for times when I have insomnia - I do take a melatonin, I also will sometimes just sleep when I can, and if that means 2 hours now, up for a while, then sleep 5 hours, then that’s what I do. But I have a pretty flexible schedule overall.