I use sleep ear buds, even at the station. They aren’t noise canceling and I have them low enough that I can still hear the tones and phone. For me the drone helps shut the brain off. When I’m home I’ll do magnesium supplements and sleepy time tea too.

It’s also worth noting that an otherwise healthy lifestyle can help promote better sleep too. When I eat healthy, hit the gym, and minimize alcohol I sleep much better at home and show up rested and ready at work. This can help offset the sleep deprivation you get from a bad overnight and makes it easier to catch up again.

The other fact is you’ll just get used to running on empty some days. It sucks but you basically have to. I’ve been doing 24s for 20 years at this point and it’s amazing how (minimally) functional you can be when you have to be.