For those who are light sleepers and are bothered by noise, try foam rubber earplugs. I know, I know, “I don’t want anything in my ears… they’re uncomfortable…blahblahblah.” Like tampons, if you can feel them at all, you’re not doing it right. They need to be waaay in your ear, flush with your head. If they stick out at all, sound will get in. Foam rubber, not the hard wax ones.
I am also bothered by every little noise. “White noise”?? No such thing to me.
Also get an eye mask, something like this. I prefer the molded “Bucky” eye mask they used to have at BB&B. Because whenever I like a product, they immediately stop making it, I stockpiled these babies (which BB&B doesn’t carry any more, but you can get from amazon) and have about 20 on hand. I’ve tried all kinds of eye masks, but these are the best because they don’t touch your eyelids. I gave one to a friend who had trouble sleeping and with the earplugs, she sleeps like a top. She calls it an “eye bra.”
In order to make melatonin, the body needs profound darkness, which doesn’t exist in any urban setting, what with street lights, lighted clockfaces, car lights, the lights on our gadgets as they charge during the night, and just ambient city light. The foam, molded eyeshade will make everything black as camping in the deepest canyon.
With this combo, it’s like being back in the womb. Darkness + silence = good sleep (sometimes).