As a night shift Psych nurse basically my entire job is re-tuning people’s circadian rhythms. For this specific situation I recommend getting used to sleeping to a loud white noise with a fair amount of variation in pitches / “texture” I guess? The more different noises it has the better it covers random environmental noises.

My go-to is usually a raging thunderstorm with lots of lightning cracks and rumbling thunder. There’s very few things that doesn’t drown out and it should only take a week or two to get used to sleeping to whatever soundtrack you pick (think about how long it takes to get used to sleeping somewhere new when you move).

For extra oomph it can help to bring in your other senses as well. Essential oils may not cure cancer but they make excellent Pavlovian conditioning cues.

Remember kids, the biggest difference between you and Pavlov’s dogs is that you get to choose what you get trained to do!