Certified sleep specialist Bill Fish tells Vox readers to consider buying a white noise machine, and to stop checking their phones before bed.

Give yourself at least 45 minutes away from screens before you go to bed, so maybe read a book or keep a journal — just something to allow your mind to calm down before bed. Make sure that your room is cool and that it’s as dark as possible. I’m a fan of a white noise machine; you can buy it online for $20 and plug it in beside your bed to create a steady stream of white noise, which can mask any external sound that might jolt you out of sleep. The machine can help you stay in sleep and help you feel more refreshed when you wake up in the morning.

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