When you want a bit of help to nod off, some soft background noise may be just what you need.
The National Sleep Foundation suggests:
- Try white noise, which combines different sounds at different frequencies. You can use a white noise app on your smart phone or buy a white noise machine (sometimes called a sound conditioner).
- Consider the soothing sounds of nature, from raindrops to rolling ocean waves. Avoid sounds that may be jarring.
- Turn on soft music, particularly light jazz, classical, Gregorian chants or folk music. Avoid loud music or with lyrics that may distract you.
- If you find human voices soothing, try apps that play a soothing voice repeating nonsensical phrases.