Add a white noise machine or app

What to Do

Place a white noise machine on your nightstand and run it continuously throughout the night at moderate volume.

Why It Works

Constant broadband sound masks sudden environmental noises (traffic, neighbors, HVAC cycles) that cause micro-arousals during lighter sleep stages. The brain habituates to steady-state noise but is startled by contrast between silence and sudden sound.

Tips

• Dedicated machines (LectroFan, Yogasleep Dohm) are more reliable than phone apps
• The Dohm uses a real fan mechanism for a more natural sound; electronic machines offer more sound options
• Keep volume at a level where it masks disruptions without being loud enough to damage hearing over time
• Consistency matters more than the specific noise type — use the same sound nightly