White noise. I have “sleep headphones” which are a fabric headband with very flat bluetooth speakers in them.
Various white noise types (rain on a tent, being on a train, spaceship engine noise - though sometimes also stuff like “sleep meditation for anxiety”) seem to get me asleep in 15 minutes (it helps turn off my wild thought spirals), and generally staying asleep until morning.
There’s probably a ton of other factors about room temperature, eating times, reading e-book instead of phone before bed etc, but I think the white noise was the most noticeable and immediate change.
I use a site called MyNoise which has a ton of white noise soundtracks. My favourite soundtrack for sleeping is called “rice fields” and consists of frogs, cicadas and water sounds. If I’m struggling to sleep I go “ok, froggy time” and put this on. Works 99% of the time.
White noise. I have “sleep headphones” which are a fabric headband with very flat bluetooth speakers in them.
Various white noise types (rain on a tent, being on a train, spaceship engine noise - though sometimes also stuff like “sleep meditation for anxiety”) seem to get me asleep in 15 minutes (it helps turn off my wild thought spirals), and generally staying asleep until morning.
There’s probably a ton of other factors about room temperature, eating times, reading e-book instead of phone before bed etc, but I think the white noise was the most noticeable and immediate change.
I use a site called MyNoise which has a ton of white noise soundtracks. My favourite soundtrack for sleeping is called “rice fields” and consists of frogs, cicadas and water sounds. If I’m struggling to sleep I go “ok, froggy time” and put this on. Works 99% of the time.