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I’ve spent years “fixing” my sleep. Things I recommend: * a sleep tracker. I love AutoSleep - https://apps.apple.com/us/app/autosleep-track-sleep-on-watch/id11

I’ve spent years “fixing” my sleep. Things I recommend: * a sleep tracker. I love AutoSleep - https://apps.apple.com/us/app/autosleep-track-sleep-on-watch/id1164801111 https://apps.apple.com/us/app/autosleep-track-sleep-on-watch... * Any kind of white noise. I use an air purifier at home, and a little pocket size white noise machine when I travel. * find and eliminate any noises in your home. Computers, fridges, squeaky doors, etc. * find and eliminate any lights. Especially stupid power and status LEDs. Bedroom should be pitch black at night. Electrical tape works well for this. * Blackout curtains * cheap eye mask * Magnesium Glycate supplement * Earplugs- https://www.amazon.com/gp/aw/d/B0015TBGR6 https://www.amazon.com/gp/aw/d/B0015TBGR6 * And finally, a recent addition that I’ve fallen in love with is sleep ear buds: https://www.amazon.com/dp/B0DT9GBFQ2 https://www.amazon.com/dp/B0DT9GBFQ2 Although, I would wait on getting sleep ear buds, Anker just announced a new model with ANC and a similar price.

codybontecou 1y ago
Appreciate the list. How do you eliminate fridge noise (besides replacing the fridge entirely)?
yukIttEft 1y ago
I have a street in front of my bedroom and I'm wondering how well ANC earbuds work in that case. Will it be completely silent or will there still be some kind of whoosh-sound?
- delecti 1y ago
  A large quantity of disposable earplugs is so cheap that I'd recommend you try that before investing time and money into ANC earbuds. My spouse snores loudly, and a $15 container of 50 pairs has lasted more than 2 years, and saved our ability to co-sleep (I was only a couple nights away from moving to our guest room). We're also on a street with a very permissive speed limit, and we're under the approach path of the nearby airport, and it's never a problem. https://www.amazon.com/dp/B0051U7W32 https://www.amazon.com/dp/B0051U7W32 I got these, $15 for 50 pairs; the GP comment is $40 for 200 pairs which is a better value but more investment if you wind up dissatisfied
- layer8 1y ago
  It won’t be completely silent, if only because ANC always comes with low-level white noise. I second the disposable earplugs recommendations.
timeattack 1y ago
Any advice on how to eliminate noisy neighbours that would randomly drop their shit at random intervals in the middle of night and let their child to stomp around every late evening?
- Terr_ 1y ago
  > Any advice on how to eliminate noisy neighbours ... Not from a Jedi. :p
  - grg0 1y ago
    No need for fancy light sabers, put them to the sword.
- trollbridge 1y ago
  Unfortunately, the best way to cure this is "don't live underneath other people".
  - rwyinuse 1y ago
    I second this. If you really have to live in a flat, top floor is always the superior option.
    - grg0 1y ago
      Literally the superior option.
    - calmoo 1y ago
      Not unless you live in a country like Germany where AC is the devil and the top floor is always incredibly hot.
- scythe 1y ago
  You know, I work in hospitals all day and people are always stomping around and moving heavy equipment. But you never hear anything coming through the ceiling. Contact your state representative and ask them to do something about the building codes. It's a completely voluntary problem. American buildings are noisy because we decided that was okay.
4b11b4 1y ago
I may suggest custom ear buds. Best $200 you'll spend. The original method is a wax form, but now there is a 3D scanning tool to map the shape of your ear.
- LouisSayers 1y ago
  ... or just buy silicone ones from the pharmacy (the ones for swimmers). I keep some of these on me at all times in case I end up next to any loud speakers.
- serpix 1y ago
  2 euro silicone ear plugs from Aliexpress easily beat the custom ear plugs I had.
  - ilvez 1y ago
    I have the same experience. Custom ones literally made my ears ache. Probably the harder material. Note they were made out of 3D scan of my ears.. Currently using Hansaplast Lärmstopp.
cooppearson 1y ago
Would like to second ear plugs, it took some testing to find the right softness/size because I have very small ear canals, but these slim-fit earplugs have been life-changing for my sleep: https://a.co/d/38Kftbm https://a.co/d/38Kftbm The earplugs don't completely cut out environmental noise, but they dampen it enough that I don't find myself being awakened by any bumps in the night. And snipping down the tail ends of the earplugs with scissors helps reduce pressure if you're a side sleeper.
LargoLasskhyfv 1y ago
I can't stand earplugs, and think of ear buds as counter-productive. I've used (silken) eye masks, but have no use for them anymore, because successfully blacked out everything. Don't know what to make of white-noise, do purring cats count? Or really relaxed snuggling with sexy gals after having fucked each others brains out? Or both?
wintermutestwin 1y ago
What does AutoSleep offer above and beyond Apple’s Health app? I have (and recommend) a white noise machine at home, but when I travel, I use the awesome MyNoise app, which lets you EQ the noise precisely so you can target the specific annoyance in your environment.
- mmh0000 1y ago
  > What does AutoSleep offer above and beyond Apple’s Health app? In my experience. After initial setup, it is way more accurate. Apple commonly says I get more hours of sleep than I know I do. Apple counts just being relaxed as sleeping. Whereas I can tune AutoSleep to correctly identify the difference between me sleep and just being super relaxed. Thus I get a much more accurate image of what is working Also the apple sleep graph is actually terrible. Almost impossible to understand when wake up are occurring.
  - wintermutestwin 1y ago
    I will definitely check it out then as I am frustrated by the same problem where Apple shows me as asleep when I am meditating myself back to sleep. It even shows me as sleeping when I have pushed the crown to see the time!
EasyMark 1y ago
Getting blackout curtains and killing off any stray light from clocks was huge for me.
- ge96 1y ago
  Sleep eye mask
random3 1y ago
Same thing - I've been adjusting my sleep since first Sleep Cycle came for iPhone. I started with a "smart" alarm and learned alarms are harmful. I didn't need an alarm, I just needed 7-8h of sleep. I was going to bed 1-2AM. I'm doing all of the above with the following differences: - I use AirPods pro. They are not that comfortable, but leaving a Audible low in background helps falling asleep and also getting back to sleep rather than picking random problems to solve and eventually waking up. It was "life-saver" when I started my first company before learning to manage stress. - I used these 3M sleeping ear buds and they were the most confortable https://www.amazon.com/3M-Disposable-Earplugs-Quiet-Sleep/dp/B087D5LMB6/ref=dp_prsubs_d_sccl_1/140-4916561-6092644 https://www.amazon.com/3M-Disposable-Earplugs-Quiet-Sleep/dp... - Extra pillow over head, helps a lot (I have no idea why)
mersenne 1y ago
I've also been doing small improvements to my sleep over the years and share some of your recommendations! What's worked best for me have been: 1. Good mattress and pillow (this is a 101 kind of thing). 2. Having the right temperature (same as above). 3. White noise. I also use a white noise machine and the White Noise app on iOS (which I bought for like $1 years ago and still use it). Ironically, I don't use white noise but brown noise, which is slightly more soothing to me. 4. Air purifier, not necessarily for the white noise it produces because it's pretty silent, but because that way I guarantee that I get at least 8 hours of purified air a day. 5. Black out curtains. 6. Eye masks. I actually wear two at once -- the first one to block any lights, the second one to press against my eyelashes, which I find it better for sleeping. 7. Magnesium Glycinate. I've tried different supplements, different forms of magnesium, and even different brands, and the one that I currently use has worked wonders for me. Made me go from being a light sleeper to a medium-heavy sleeper. Haven't tried earplugs, but I don't really feel the need to. Another thing I tried (but never noticed a real difference) was using a small piece of tape on my lips to avoid opening my mouth.
- bschwindHN 1y ago
  > Ironically, I don't use white noise but brown noise, which is slightly more soothing to me In case you or others didn't know, iOS has a built in noise generator with different presets under the accessibility options. Sometimes I use it with AirPods and active noise cancellation and it pretty much guarantees I can get a solid block of sleep, at least as long as the batteries last in one go. The feature is called "Background Sounds"
- Gys 1y ago
  What is the purpose of hearing the white noise? Is it to shield from other sounds? Or to distract from thinking? Are you focussing on it or not?
  - mmh0000 1y ago
    The brain can easily tune it out and it masks another intermittent sounds.

codybontecou 1y ago

Appreciate the list. How do you eliminate fridge noise (besides replacing the fridge entirely)?

yukIttEft 1y ago

I have a street in front of my bedroom and I'm wondering how well ANC earbuds work in that case. Will it be completely silent or will there still be some kind of whoosh-sound?

delecti 1y ago
A large quantity of disposable earplugs is so cheap that I'd recommend you try that before investing time and money into ANC earbuds. My spouse snores loudly, and a $15 container of 50 pairs has lasted more than 2 years, and saved our ability to co-sleep (I was only a couple nights away from moving to our guest room). We're also on a street with a very permissive speed limit, and we're under the approach path of the nearby airport, and it's never a problem. https://www.amazon.com/dp/B0051U7W32 https://www.amazon.com/dp/B0051U7W32 I got these, $15 for 50 pairs; the GP comment is $40 for 200 pairs which is a better value but more investment if you wind up dissatisfied
layer8 1y ago
It won’t be completely silent, if only because ANC always comes with low-level white noise. I second the disposable earplugs recommendations.

timeattack 1y ago

Any advice on how to eliminate noisy neighbours that would randomly drop their shit at random intervals in the middle of night and let their child to stomp around every late evening?

Terr_ 1y ago
> Any advice on how to eliminate noisy neighbours ... Not from a Jedi. :p
- grg0 1y ago
  No need for fancy light sabers, put them to the sword.
trollbridge 1y ago
Unfortunately, the best way to cure this is "don't live underneath other people".
- rwyinuse 1y ago
  I second this. If you really have to live in a flat, top floor is always the superior option.
  - grg0 1y ago
    Literally the superior option.
  - calmoo 1y ago
    Not unless you live in a country like Germany where AC is the devil and the top floor is always incredibly hot.
scythe 1y ago
You know, I work in hospitals all day and people are always stomping around and moving heavy equipment. But you never hear anything coming through the ceiling. Contact your state representative and ask them to do something about the building codes. It's a completely voluntary problem. American buildings are noisy because we decided that was okay.

4b11b4 1y ago

I may suggest custom ear buds. Best $200 you'll spend. The original method is a wax form, but now there is a 3D scanning tool to map the shape of your ear.

LouisSayers 1y ago
... or just buy silicone ones from the pharmacy (the ones for swimmers). I keep some of these on me at all times in case I end up next to any loud speakers.
serpix 1y ago
2 euro silicone ear plugs from Aliexpress easily beat the custom ear plugs I had.
- ilvez 1y ago
  I have the same experience. Custom ones literally made my ears ache. Probably the harder material. Note they were made out of 3D scan of my ears.. Currently using Hansaplast Lärmstopp.

cooppearson 1y ago

Would like to second ear plugs, it took some testing to find the right softness/size because I have very small ear canals, but these slim-fit earplugs have been life-changing for my sleep: https://a.co/d/38Kftbm https://a.co/d/38Kftbm The earplugs don't completely cut out environmental noise, but they dampen it enough that I don't find myself being awakened by any bumps in the night. And snipping down the tail ends of the earplugs with scissors helps reduce pressure if you're a side sleeper.

LargoLasskhyfv 1y ago

I can't stand earplugs, and think of ear buds as counter-productive. I've used (silken) eye masks, but have no use for them anymore, because successfully blacked out everything. Don't know what to make of white-noise, do purring cats count? Or really relaxed snuggling with sexy gals after having fucked each others brains out? Or both?

wintermutestwin 1y ago

What does AutoSleep offer above and beyond Apple’s Health app? I have (and recommend) a white noise machine at home, but when I travel, I use the awesome MyNoise app, which lets you EQ the noise precisely so you can target the specific annoyance in your environment.

mmh0000 1y ago
> What does AutoSleep offer above and beyond Apple’s Health app? In my experience. After initial setup, it is way more accurate. Apple commonly says I get more hours of sleep than I know I do. Apple counts just being relaxed as sleeping. Whereas I can tune AutoSleep to correctly identify the difference between me sleep and just being super relaxed. Thus I get a much more accurate image of what is working Also the apple sleep graph is actually terrible. Almost impossible to understand when wake up are occurring.
- wintermutestwin 1y ago
  I will definitely check it out then as I am frustrated by the same problem where Apple shows me as asleep when I am meditating myself back to sleep. It even shows me as sleeping when I have pushed the crown to see the time!

EasyMark 1y ago

Getting blackout curtains and killing off any stray light from clocks was huge for me.

ge96 1y ago
Sleep eye mask

random3 1y ago

Same thing - I've been adjusting my sleep since first Sleep Cycle came for iPhone. I started with a "smart" alarm and learned alarms are harmful. I didn't need an alarm, I just needed 7-8h of sleep. I was going to bed 1-2AM. I'm doing all of the above with the following differences: - I use AirPods pro. They are not that comfortable, but leaving a Audible low in background helps falling asleep and also getting back to sleep rather than picking random problems to solve and eventually waking up. It was "life-saver" when I started my first company before learning to manage stress. - I used these 3M sleeping ear buds and they were the most confortable https://www.amazon.com/3M-Disposable-Earplugs-Quiet-Sleep/dp/B087D5LMB6/ref=dp_prsubs_d_sccl_1/140-4916561-6092644 https://www.amazon.com/3M-Disposable-Earplugs-Quiet-Sleep/dp... - Extra pillow over head, helps a lot (I have no idea why)

mersenne 1y ago

I've also been doing small improvements to my sleep over the years and share some of your recommendations! What's worked best for me have been: 1. Good mattress and pillow (this is a 101 kind of thing). 2. Having the right temperature (same as above). 3. White noise. I also use a white noise machine and the White Noise app on iOS (which I bought for like $1 years ago and still use it). Ironically, I don't use white noise but brown noise, which is slightly more soothing to me. 4. Air purifier, not necessarily for the white noise it produces because it's pretty silent, but because that way I guarantee that I get at least 8 hours of purified air a day. 5. Black out curtains. 6. Eye masks. I actually wear two at once -- the first one to block any lights, the second one to press against my eyelashes, which I find it better for sleeping. 7. Magnesium Glycinate. I've tried different supplements, different forms of magnesium, and even different brands, and the one that I currently use has worked wonders for me. Made me go from being a light sleeper to a medium-heavy sleeper. Haven't tried earplugs, but I don't really feel the need to. Another thing I tried (but never noticed a real difference) was using a small piece of tape on my lips to avoid opening my mouth.

bschwindHN 1y ago
> Ironically, I don't use white noise but brown noise, which is slightly more soothing to me In case you or others didn't know, iOS has a built in noise generator with different presets under the accessibility options. Sometimes I use it with AirPods and active noise cancellation and it pretty much guarantees I can get a solid block of sleep, at least as long as the batteries last in one go. The feature is called "Background Sounds"
Gys 1y ago
What is the purpose of hearing the white noise? Is it to shield from other sounds? Or to distract from thinking? Are you focussing on it or not?
- mmh0000 1y ago
  The brain can easily tune it out and it masks another intermittent sounds.