White noise is great for anyone who wakes up at the slightest noise. Since it is hearable across all frequencies, it is able to block out any sudden noises like snoring, a barking dog, or a loud car driving down the street.
While the biggest benefit of white noise is its ability to block out other noises, it can also be quite soothing for people trying to fall asleep.
⏰ Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
😴 Don’t take naps after 3 p.m, and don’t nap longer than 20 minutes.
☕ Stay away from caffeine and alcohol late in the day.
🚬 Avoid nicotine completely.
🛏️ Get regular exercise, but not within 2-3 hours of bedtime.
🥗 Don’t eat a heavy meal late in the day. A light snack before bedtime is OK.
🛏️ Make your bedroom comfortable, dark, quiet, and not too warm or cold.
🎵 Follow a routine to help you relax before sleep (for example, reading or listening to music). Turn off the TV and other screens at least an hour before bedtime.
source