It's an individual journey for everyone. For me it's: * Regular exercise * Earplugs (at night) * Light control - dim lights and no computer use before

It's an individual journey for everyone. For me it's: * Regular exercise * Earplugs (at night) * Light control - dim lights and no computer use before bed. * Schedule Night is definitely better than day in all aspects, but the price of staying awake is too high. I can't stand noise-canceling headphones, but lucky enough regular over-the-ear headphones with Pink Floyd work well enough for me. Modern offices suck big time (penny-wise pound-foolish), but it looks like in many cases office workers are going to be put out to work "from home". In OP's case specifically he works from home, so if worse comes to worse, at the end of the day he can move to quieter, more rural part of Netherlands.