The script I wrote for my YouTube video says basically everything I wanted to say so here’s the full transcript (although more sleep aids I can recommend can be found here):

My name is Connor and in this video I’ll be covering a few sleep aids I use. To get to this point I’ve had to experiment and endure a lot of sleep disruption, largely from environmental noise. My most common tricks of the trade to optimize my sleep duration and quality include specific earplugs, white noise machines, special headphones, ambient noise apps, and hypnotics.

Let’s start with the most basic tool everyone knows about. Earplugs. I use brand 3M earplugs. There are two models which are basically the same, not the most memorable names – the 310-1001, and the industrial version, the 310-1060 – both available on Amazon at the time of writing. Before using these I was wearing the standard foam earplugs you can find everywhere, whether store brands or brands like Mack’s, but those were not the most comfortable and eventually caused scabbing. These 3M ones are highly moldable, stay in place after you squeeze them, fit securely and snugly in the ear, and personally, I can’t even feel them. They work for me, and are superior to other earplugs, as has been the case apparently for many others, based on reviews, but everyone’s different. Doesn’t hurt to try.

Next chapter. Noise machines. Let’s mute the music ’cause we’re gonna get right to it. A full demo of the Lectrofan noise machine options. We got a variety of white noise and other types of ambient noise. I got these instead of the newer Evo model because I heard that the sound is better. I also like the design better. At home I normally have these on all night, to drown out various environmental noise, including neighbors, loud people just outside, etc. When I worked a full-time job I regularly suffered dysfunctional sleep deprivation due to a worker sorting bins between 5-7 in the morning just outside my window. I could hear the worker through earplugs, noise-blocking curtains and acoustic sound panels placed on the window. I talked to the worker about it, who could not change their schedule. I talked to other people about it and someone eventually suggested to try noise machines. One of the best pieces of advice I’ve ever heard. Noise machines effectively mask interruptive noises that would otherwise wake you. They work for many people, although I know they don’t necessarily work for everyone. For me personally, a godsend. An official Lectrofan travel case is also available for easy storage and travel.

The thing is… occasionally noise can get past even noise machines. So what’s next? Headphones. Not just any headphones. Special headphones. These are the Shure SE215 Pro sound-insulating earphones or in-ear monitors. They provide a snug fit that replicates earplugs to some degree, and are also designed to feel more comfortable for side-sleeping, since they don’t stick out much compared to other headphones. The heads are detachable so if the wire needs to be replaced, it’s not necessary to replace the whole set. They come with travel bags. I also have a 3.5mm to USB-C adapter from a third-party seller to use these headphones with my phone. The headphones also come with different sleeve options. I’m still using the default. The cord that comes with the earbuds are sufficiently long for me already, but an extension cord from a third-party seller is also an option if more length is required.

So what to pair with the headphones? Ambient noise apps. Here’s an app called Noise Machine by TarrySoft, which includes sounds labelled as white, pink, green, and brown noise. Noise apps are great for when noise machines are not a possibility (for example, if I’m with my girlfriend who doesn’t like noise machines), or to combine with the physical noise machines to provide even more sound masking. Here’s another app I use, called Sleep Sounds, by Beforest Apps. This has a variety of different ambient noises, including nature-based and other environments. Here are some examples. There are even more on the next tab. And the sounds can even be combined. Speaking of combining, recently I’ve been using both of these apps at the same time, with pink noise on the TarrySoft app, and a combo of Flight and green noise on the Beforest app. When using such apps through earphones, just remember to listen on a safe volume to protect hearing. I typically have it between 8 and 10 notches on my Pixel, out of 25, which the Beforest app conveniently displays. Definitely no higher than 12 since it would typically be running all night. In this screen recording it’s on the max of 25 just for demo purposes.

Final category. Hypnotics. My most common tool under this category is melatonin, which is a natural hormone produced by the body that induces sleep. But sometimes we could use a little help, you know? I used to take Natrol (that’s spelled N-a-t-r-o-l) fast-dissolve tablets, 1mg, but my girlfriend had been trying these Whole Foods 365 melatonin drops so I decided to try them, and I think these work better, and are more convenient because the number of drops can be easily and precisely adjusted as needed. I typically take between 0.5 to 1mg in drops. I try not to use it every night, but it definitely helps move a schedule in the right direction if sleep schedule is delayed due to jetlag, delayed circadian rhythm , etc. Magnesium, including magnesium glycinate, is another supplement that may help. Finally, I’ve very rarely used stronger things to fall asleep faster, an issue which a doctor can advise on. I can personally say that Dayvigo (or day-VYE-goe? I see different opinions on how to pronounce it), which is a lemborexant that I’ve tried once, helped me on a restless night when the other tricks weren’t enough. I’m NOT promoting it, I’m just noting something that worked for me. Be aware that Dayvigo is a controlled substance with a risk of misuse, as are numerous other sleeping medications.

And those are my pillars of sleep. Earplugs, noise machines, headphones and hypnotics, usually melatonin. I hope this helps some of you restless souls out there. Good night.