Does Listening to Music Help You Sleep?

 

Some people can’t fall asleep without background noise. Others swear by total silence. But there’s a growing body of research—and a ton of personal experiences—suggesting that listening to music before bed can actually improve your sleep.


So, does it really work? Let’s break it down.



How Music Affects the Brain Before Sleep


When you listen to calming music, your brain responds by slowing down your heart rate, lowering cortisol (the stress hormone), and triggering the parasympathetic nervous system—the part responsible for rest and recovery. That’s why soft, slow music can put your body into a more relaxed state, making it easier to drift off.


Research shows that music around 60 to 80 beats per minute (BPM) can mimic the resting heart rate. This rhythm tells your body: “It’s okay to relax now.”


Scientific Evidence That Music Helps You Sleep


Several studies have backed this up:

• A 2018 study found that adults with chronic insomnia fell asleep faster and experienced better sleep quality after listening to music for just 30 minutes each night.

• In 2020, a meta-analysis covering over 40 studies concluded that music consistently improved sleep across different age groups and health conditions.

• Music therapy is now even being used in hospitals and wellness centers to help patients manage anxiety and sleep disorders.


And it’s not just about sleep—it’s about better sleep.


What Type of Music Works Best?

Not all music is created equal when it comes to sleep. You should avoid anything with heavy beats, sudden changes in tempo, or loud vocals.


The best genres for sleep include:

•Classical (especially piano or strings)

•Ambient or chillout music

•Lo-fi beats

•Nature sounds blended with music

•Instrumental jazz (if soft and mellow)


The key is consistency. Pick a playlist that’s calm, slow, and familiar—your brain will start associating it with bedtime.


How to Make Music Part of Your Sleep Routine

1. Set a Wind-Down Period: Start your music about 30–45 minutes before you plan to sleep. Avoid screens during this time.

2. Use a Timer: Don’t let music play all night—set a timer so it fades after you’ve fallen asleep.

3. Keep It Low Volume: Your goal is to calm your mind, not entertain it.

4. Stay Consistent: Use the same playlist or style of music regularly. This trains your brain to associate the music with sleep.


What to Avoid

•Lyrics that trigger emotion: Break-up songs, hype tracks, or anything too intense can have the opposite effect.

•Sudden volume shifts: Songs that start soft but get loud can disrupt your relaxation.

•Using headphones all night: Not only uncomfortable, but could also hurt your ears over time. Use a sleep headband or soft pillow speaker instead.


I’ve tried a lot of things to improve my sleep—cutting caffeine, changing my pillow, even meditation. But once I added a calming playlist to my nightly routine, it made a noticeable difference. It’s such a simple change, but the impact? Huge. If you haven’t tried it yet, give it a shot for a week. You might be surprised at how fast your body responds.

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