Does Music Help You Sleep? The Science Behind Sound & Sleep
You know that feeling when you’re tossing and turning, staring at the ceiling, willing yourself to fall asleep? You’re not alone. If you’ve ever wondered, does music help you sleep? —the answer is yes, and science backs it up. The right kind of music can slow your heart rate, calm your mind, and help you drift off faster.
Whether you struggle with occasional restlessness or full-blown insomnia, adding music to your bedtime routine could be a game-changer. In this guide, we’ll explore why music is so effective for sleep, what types work best, and how you can make it a seamless part of winding down at night.
Can Music Help You Fall Asleep?
Wondering “Does listening to music help you sleep?” The answer is a big yes! If you’ve ever hummed a lullaby to a baby and watched them drift off, you’d know how powerful music can be for sleep. But soothing sounds aren’t just for infants—science shows that people of all ages can benefit from music when it comes to falling asleep faster and improving sleep quality.
For instance, a study by Harmat, Takács, and Bódizs (2008) found that students who listened to relaxing music for 45 minutes before bedtime experienced significantly improved sleep quality compared to those who didn’t. Their research suggests that music can reduce the time it takes to fall asleep and enhance overall sleep efficiency.
The benefits extend to adults. In a study published in the Journal of Community Health Nursing, women with insomnia symptoms that used self-selected music reduced the time it took to fall asleep from an average of 27–69 minutes down to just 6–13 minutes (Johnson, 2003).
Another study in the Journal of Advanced Nursing found that adults who listened to relaxing music for sleeping before bed not only fell asleep faster but also saw cumulative improvements in their sleep quality over time.
Why Is Music Good for Sleep?
As you see, the evidence is clear: incorporating calming music into your bedtime routine makes it easier to fall and stay asleep. So, how can music help you sleep, exactly? Let’s take a closer look:
Reduces Stress and Anxiety
One of the biggest obstacles to restful sleep is stress. When you’re anxious or overwhelmed, your body releases cortisol, a hormone that keeps you alert and makes it harder to relax. Studies show that listening to calming music for sleeping can lower cortisol levels, reducing stress and promoting a sense of tranquility.
Slows Your Heart Rate and Breathing
Relaxing music also has a direct impact on your autonomic nervous system, which controls your heart rate and breathing. Slow, steady rhythms—such as classical music or soft instrumental pieces—can lower your heart rate and slow your breathing, mimicking the natural changes your body undergoes as it prepares for sleep. This process signals your body that it’s time to rest, making it easier to transition into a deep sleep state.
Masks Disruptive Background Noise
If you’ve ever been kept awake by loud neighbors, traffic, or a snoring partner, you know how external noise can ruin sleep. Playing gentle music or white noise can help mask these unwanted sounds, creating a more consistent and peaceful sleep environment. This is particularly useful for light sleepers who are easily disturbed by sudden noises during the night.
Improves Mood and Mental State
Engaging with music you enjoy can elevate your mood and distract from negative thoughts or worries that might otherwise keep you awake. This positive shift in mood creates a mental environment more favorable for falling and staying asleep.
Creates a Relaxing Bedtime Routine
Incorporating music into your nightly routine can signal to your body that it’s time to wind down, reinforcing a consistent sleep schedule. Over time, this association can enhance the effectiveness of music as a sleep aid, making it easier to fall asleep and improve overall sleep quality.
What Type of Music Is Best for Sleep?
Not all music is created equal when it comes to promoting sleep. While everyone has unique preferences, research suggests that certain types of music are more effective at helping you relax and fall asleep. Here’s what to consider when selecting your bedtime playlist:
Slow and Soothing Music
Music with a slow tempo—typically around 60 to 80 beats per minute (BPM)—is ideal for sleep. This tempo aligns with the natural rhythm of a relaxed heart rate, encouraging your body to slow down.
Instrumental and Classical Music
Instrumental music, especially classical, ambient, or soft jazz, is often recommended for sleep because it lacks lyrics, which can be distracting. Gentle piano pieces, string compositions, and even lo-fi beats can help create a calming atmosphere.
Nature Sounds and White Noise
For some, nature-inspired soundscapes—such as rain, ocean waves, or rustling leaves—are just as effective as music. These sounds provide a steady, predictable background noise that can mask disruptive sounds from traffic, neighbors, or a snoring partner. Similarly, white, pink, or brown noise can offer a consistent audio backdrop to promote relaxation.
Soft Acoustic and Ambient Music
If you prefer music with lyrics, opt for soft acoustic songs or ambient tracks with gentle vocals and minimal instrumentation. Artists like Norah Jones, Bon Iver, and Enya create soothing soundscapes that can ease you into sleep without overstimulating your brain.
Binaural Beats and Meditation Music
Binaural beats—specific frequencies that create a calming effect—have gained popularity for their ability to induce relaxation and deep sleep. Meditation music, often used for mindfulness practices, incorporates similar frequencies to slow brain activity and reduce stress before bedtime.
What to Avoid
Despite the benefits, many also wondered, “Is it bad to listen to music while sleeping?” The concern usually comes from the fact that high-energy, fast-tempo music, such as rock, metal, or EDM can make you more alert rather than relaxed. Likewise, songs with emotionally charged lyrics might keep your mind engaged instead of helping you unwind. While personal preference matters, it’s generally best to stick to calmer, more soothing music for better sleep.
How to Incorporate Music into Your Bedtime Routine
Incorporating music into your pre-sleep rituals doesn’t have to be complicated, and with a little planning, it can quickly become an effective, soothing habit. Here’s how to use music to help you fall asleep:
Set a Consistent Time to Start Your Bedtime Routine
Establishing a consistent bedtime routine is crucial, and music can be a key part of that. Aim to start winding down 30-60 minutes before bed. This gives your body enough time to relax and transition from an active state to a restful one. Set a time each night to play your music so your body can start to associate it with sleep.
Create a Relaxing Playlist
Take the time to curate a playlist specifically for sleep. Whether it’s instrumental tracks, nature sounds, or your favorite soothing songs, choose music that you find calming. Keep the playlist at least 30 minutes to an hour long so it can run continuously, allowing you to drift off without worrying about hitting the “next” button.
Invest in Comfortable Sleep Earbuds
While selecting the right music is important, using the right equipment to listen to it can make a huge difference. For many, standard headphones or speakers just won’t cut it—they can be uncomfortable, especially if you’re a side sleeper, or they might allow outside noise to disturb your relaxation. That’s where high-quality sleep earbuds come in.
One standout option is the soundcore Sleep A20 earbuds, designed specifically for enhancing your sleep experience. These earbuds for sleeping come with a 4-Point Noise Masking System, which effectively blocks out external sounds that could disrupt your rest. They feature Twin-Seal ear tips that provide three times stronger passive noise blocking and ensure a snug fit, so you can enjoy your sleep soundtrack without interruptions.
For those sleeping with earbuds on their side, the Sleep A20 is ideal. Thanks to its Air Wing and 3D ergonomic design, these earbuds offer pressure-less comfort, even when lying on your side. With 14 hours of playtime on a single charge (and up to 80 hours with the charging case), you can enjoy uninterrupted sleep all night long.
The Bluetooth 5.3 connection ensures stable streaming of your chosen music or white noise. As a great bonus, it uses a MEMS sensor to track your sleeping positions and movements throughout the night, offering real-time insights into your sleep quality and habits.
Set the Right Volume
The volume of your music matters. It should be soft enough to be relaxing but not so loud that it disrupts your ability to fall asleep. The idea is for the music to be in the background, enhancing the atmosphere without drawing too much attention to itself.
Make It Part of a Larger Routine
Music is most effective when it’s part of a complete bedtime routine. Combine it with other relaxation techniques such as meditation, light stretching, or deep breathing exercises. The goal is to create a ritual that signals to your brain that it’s time to wind down.
Be Patient and Experiment
Don’t expect instant results. As with any new habit, it may take some time before you notice a significant difference in your sleep quality. Experiment with different types of music and find what works best for you. You may even want to try changing your playlist every few weeks to keep things fresh and continue encouraging deep, restful sleep.
Conclusion
So, does music help you sleep? Absolutely—and it’s one of the simplest ways to improve your bedtime routine. Whether it’s soft piano, calming nature sounds, or your favorite slow-tempo tunes, the right music can help you relax and fall asleep faster. Consider investing in a pair of good sleeping earbuds and experiment with different playlists, volume, and timing to find what works best for you. You might be surprised at how quickly you drift off and how refreshed you feel in the morning!
FAQs
Is it good to sleep with music on?
Yes, sleeping with music on can be beneficial for many people. It helps relax the mind, reduces stress, and can create a calming atmosphere, making it easier to fall asleep. Soothing music, in particular, can lower heart rate and block out background noise, promoting a more restful night. Just be sure to choose calming, slow-tempo music to avoid overstimulation.
What kind of music helps you sleep?
For better sleep, choose soft and slow music that helps you relax. Classical, ambient, jazz, or nature sounds work well. Instrumental music is best since it doesn’t have lyrics. The goal is to pick music you enjoy and find calming, with a tempo of around 60-80 beats per minute to help you relax.
What is the best song to put you to sleep?
The best song to help you sleep depends on your personal preferences, but some popular choices include calming, slow-paced tracks without lyrics. Songs like Clair de Lune by Claude Debussy, Weightless by Marconi Union, and River Flows in You by Yiruma are recommended.
How to fall asleep quickly?
To fall asleep faster, follow a relaxing bedtime routine, keep your room cool and dark, avoid screens for 30 minutes before bed, and try deep breathing or meditation. Also, avoid caffeine and heavy meals late at night, and stick to a consistent sleep schedule.
