Set your sleep phase

Make your sleeping space in a quiet, dark and comfortable as possible. Pillows clean (should be changed at least every two years), a darkened by curtains in case windows. This will help you maintain a suitable environment for sleep. The white noise (traffic, neighbors, pets, etc.). Creates discomfort and can interfere with your sleep and rest, since it activates the sympathetic nervous system stimulation which is responsible for the state of wakefulness or alertness. If these are bothering you, try to cancel them with white noise produced intentionally by you. A fan pointed towards the wall yields a constant sound, for example. There are CDs of sounds (New Age) nature (wind blowing, rain falling) environments used in meditation, but it can also serve very well to cancel the external noise that prevents you fall asleep.