Reddit reviews L'émouchet High Fidelity Sleep Machine - Noise Machine for Sleeping and Relaxation - 15 Natural and Soothing Sounds - Sleep Timer- Memory Function (Built-in Rechargeable Battery)
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【15 HIGH QUALITY NATURAL SLEEP SOUNDS】The best white noise machine offers White Noise, Rainforest, Thunder, Wind Chime, Fan, Wind, Campfire, Ocean, Seagull, Brook, Birds, Bubble, Typhoon, Rain, Brown noise.【PRECISE VOLUME CONTROL】Our portable sound machine allows you to set the perfect level for your unique environment.【SLEEP TIMER】L'émouchet white noise and sound machine leave the sound on all night or use the optional timer that can be set for 30, 60 or 90 minutes.【MEMORY FUNCTION】The next time you power on the noise sound machine it will automatically adjust to your last set volume, sound track, and timer.【PORTABLE WHITE NOISE MACHINE】This travel sound machine is great for home, office or travel. ★ Powered by AC adapter or Built-in Rechargeable lithium battery. ★
I've been there. First, set the foundations for success:
1) set a bedtime alarm on your phone. Use an app like AMdroid to set up an alarm that requires something before it can be dismissed; this is under "Challenges" in the profile settings. Make another, possibly easily dismissed, alarm for fifteen minutes earlier than your bedtime, and try to end whatever you're doing before your true bedtime alarm sounds, or at least end it before you type in the Challenge and dismiss the true bedtime alarm.
2) brush your teeth at least half an hour before bed; toothpaste can keep you awake. Make sure that it's also at least half an hour after you last ate or drank (besides water) so that you don't damage the enamel.
3) replace the lightbulbs in your house with incandescent bulbs, red bulbs, or blue-light-blocking LEDs. Regular LEDs will keep you awake.
4) google "f.lux" and download it on your computer. Look for day/night screen settings on your phone. These will lessen the amount of blue light coming from your screens at nighttime.
5) get a sound machine. I like this one. I set it to Brown Noise, loudest setting, 90 minutes.
6) when trying to fall asleep, masturbate, without using any porn. The porn would wake you up.
7) make a rule that if you fail to fall asleep, the only thing you can do is listen to a not-that-interesting audiobook or podcast. While lying in your bed, in the dark. (Some people would tell you the opposite - to get out of bed and walk around, not to get used to lying in bed awake. That doesn't work for me, though. If that's better for you, feel free to do that instead.)
8) get blinds and drapes, the darker the better. Cover any lights in your room either with black paper and tape, or by putting clothes on them.
9) go to your phone's settings and turn on automatic Do Not Disturb times. You can choose favorite phone numbers that this won't apply to, if necessary. This will also prevent notification sounds/lights.
10) check what you're ingesting. It's best to give up coffee completely; while the first half of the caffeine will be gone in 5 hours, the other half of caffeine can stay in your system for days. Even decaf can have as much as 1/7 the amount of caffeine as a regular coffee (depending on type). Other items, like soda, diet soda, tea, chocolate, or cinnamon, should only be had before noon, or before [5 hours after your intended wake up time]. Check your multivitamin for B12, too much will keep you awake (I need to stay below 8 mcg a day myself). Take your vitamins with breakfast unless a doctor says otherwise.
11) I highly recommend eating a little chocolate or cacao powder in the morning. It will give you serotonin which helps you to sleep when the cardiovascular stimulant wears off. Also, as soon as you wake up, open your drapes and blinds to get some sunlight. Exercising for 30 minutes after breakfast everyday will help your sleep cycle.
12) if your BMI is over 25, you might have sleep apnea. See if any symptoms match.
13) this is optional: you can download a browser extension for your computer or an app for your phone to lock it down before bedtime, so you're physically incapable of using it.
 
to reset your sleep cycle:
1) set a one-time alarm for when you think wake up time will be in your future cycle, and leave a snack and vitamin c by your bed. When the alarm sounds, eat the snack and vitamin c, no matter how tired you are. Try to stay awake, but what's really important is eating that. Open your curtains and blinds and leave them open, even if you do go back to sleep.
2) try not to eat anything after your bedtime. If you're so hungry you can't sleep, you can break this rule.
3) see suggestion #7 above.
It might take some trial and error, but keep trying to stay awake between your ideal wake time and your bedtime. You can try staying awake until 5 hours before your bedtime if you're really desperate, and pushing it back later the next day. Good luck, and stay strong. 🍀