Sleep is essential to our physical and mental well-being, yet millions of people struggle to fall asleep or stay asleep each night. While medications and sleep aids are common go-to solutions, many are turning to a gentler alternative music.
The idea that music can help people sleep isn’t just comforting; it’s backed by science. From calming the nervous system to lowering stress and promoting relaxation, music may be a powerful tool for better sleep.
But is it truly better than silence? And how exactly does it affect the brain? In this article, we explore the relationship between music and sleep, and whether tuning in at bedtime can help you tune out the world.
Can Music Help You Sleep Better?
The simple answer is: yes, it can for many people. Numerous studies support the idea that listening to calming music before or during sleep can significantly improve sleep quality. Here’s how:
1. Music Promotes Relaxation
Music has the ability to slow down the heart rate, reduce blood pressure, and lower levels of stress hormones such as cortisol. When you listen to soft, slow-tempo music (typically between 60–80 beats per minute), it can help synchronize your heartbeat with the rhythm, promoting a state of calmness and relaxation—perfect for winding down before bed.
2. Music Reduces Anxiety and Stress
For individuals dealing with anxiety or high stress levels, falling asleep can be difficult. Music acts as a natural anti-anxiety agent by distracting the brain from worrisome thoughts and encouraging a peaceful mental state. It also helps reduce hyperarousal, one of the key factors in insomnia.
3. Music Enhances Sleep Quality
According to a 2015 meta-analysis published in the journal Journal of Music Therapy, people who listen to music before bed not only fall asleep faster but also experience deeper, more restful sleep. The benefits seem to accumulate over time: consistent nightly listening is more effective than occasional use.
4. Music Can Help People with Sleep Disorders
Studies have shown that music can be particularly beneficial for people suffering from sleep disorders such as insomnia or sleep apnea. It provides a non-invasive, side-effect-free alternative or complement to medications, and has even been integrated into cognitive behavioral therapy for insomnia (CBT-I).
Is It Better to Sleep in Silence or With Music?
While many people benefit from listening to music as they drift off, it isn’t necessarily better for everyone. The answer to whether silence or music is more effective depends on personal preference and how your brain responds to auditory stimuli.
Pros of Sleeping with Music:
- Enhances relaxation and mental calm
- Masks disruptive background noise (like traffic or a snoring partner)
- Can create a consistent bedtime routine, signaling the brain it’s time to sleep
- May ease symptoms of anxiety and depression, both of which can interfere with sleep
Cons of Sleeping with Music:
- Disruption from lyrics or stimulating rhythms: Music that’s too loud, fast-paced, or lyrically complex may keep the brain engaged rather than relaxed.
- Dependence: Some individuals may become reliant on music to fall asleep and struggle without it.
- Technology side effects: Using earbuds or headphones in bed can be uncomfortable or potentially unsafe (risk of ear infections or strangulation in some cases).
When Silence May Be Better:
If you’re a light sleeper or highly sensitive to sound, absolute silence may lead to better sleep. Silence also allows the body’s natural sleep cues to take over without external interference. In quiet rural environments or soundproofed rooms, silence might be the most restful option.
A Balanced Approach:
For many people, the optimal solution is ambient or instrumental music played at a low volume, ideally with a sleep timer that turns it off after 30–60 minutes. Others prefer white noise or nature sounds, which are less stimulating than music but still effective at masking other disturbances.
Does Music Affect the Brain?
Music has a profound impact on the brain, influencing our emotions, memory, stress levels, and more. Neuroscience has revealed several ways in which music interacts with different parts of the brain:
1. Activates the Reward System
Listening to music activates the brain’s dopaminergic reward system, the same area that responds to pleasurable activities like eating and social interaction. This contributes to the enjoyable, mood-lifting experience of listening to music, even during sleep preparation.
2. Regulates Emotional Centers
Music affects the amygdala and hippocampus, which are involved in processing emotions and memory. Calming music can help lower emotional arousal, reducing anxiety and supporting emotional regulation, which is essential for restful sleep. For individuals who experience a lot of overthinking before bed, soothing music can help quiet the mind and prevent mental spiraling.
3. Encourages Brainwave Synchronization
When exposed to rhythmic, slow music, the brain’s electrical activity can sync with the beat a process called “entrainment.” This encourages alpha and theta brain waves, which are associated with relaxation and early stages of sleep.
4. Enhances Memory and Learning
Interestingly, certain types of music (especially classical) have been shown to aid memory retention and cognitive performance. While this is more relevant to studying or working, it highlights the deep-rooted connection between music and brain function.
5. Neuroplasticity and Healing
Music therapy is being used in rehabilitation for stroke, dementia, and neurological disorders because of its ability to stimulate multiple brain regions simultaneously. This further supports its use in holistic health care, including sleep improvement.
Best Types of Music for Sleep
If you want to try using music to fall asleep, not just any playlist will do. Research and anecdotal experience suggest the following types of music work best:
- Classical music: Particularly pieces by Mozart, Debussy, or Bach
- Ambient or electronic chill-out music
- Instrumental jazz or acoustic guitar
- Nature sounds combined with ambient music
- Lofi hip hop (without vocals)
Songs with lyrics, fast tempos, or heavy beats are generally not recommended, especially right before bed.
Popular Apps and Tools:
- Calm and Headspace: Offer curated sleep music and soundscapes
- Spotify & Apple Music: Feature sleep-specific playlists
- YouTube: Endless streams of relaxing sleep music with visuals
- White Noise Machines: Play ambient or natural sounds throughout the night
Tips for Using Music to Improve Sleep
- Keep the volume low: Loud music can be stimulating rather than soothing.
- Choose a timer: Avoid having music play all night, which may interrupt deeper stages of sleep.
- Avoid stimulating genres: Save pop, rock, or upbeat tunes for the daytime.
- Establish a bedtime routine: Listen to music at the same time each night to train your brain.
- Limit screen time: Use music without watching screens, which emit blue light and disturb melatonin production.
Conclusion
Music is more than entertainment it’s a powerful tool that can significantly influence your emotional state, brain function, and quality of sleep.
While silence might work best for some, many people find that soft, calming music helps them unwind and fall asleep more easily.
Whether you’re struggling with occasional restlessness or chronic insomnia, incorporating music into your nighttime routine is a gentle, enjoyable, and effective way to improve your sleep hygiene.
Ultimately, the best approach is the one that works for you—whether that’s a soothing symphony, the sounds of ocean waves, or a quiet, peaceful room.