The best music to fall asleep to
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Enhance your bedtime routine with our top picks for music that helps you sleep, create the perfect relaxing playlist, and learn the benefits of soothing music.
Not being able to fall asleep when you need rest is a frustrating experience that can leave you feeling groggy and unproductive the next day. But the solution to your sleep woes may be as simple as pressing play.
Music has long been recognized for its ability to soothe the mind and calm the body. From the lullabies we sing to babies to relaxing playlists designed for meditation, music can transport us into a state of tranquility, making it a perfect sleep companion.
Listening to music doesn't just feel good, it's good for you. Studies have shown that music can help reduce anxiety, lower heart rate, boost the immune system, and improve mood and memory. It's a simple and enjoyable way to promote overall wellbeing and can be particularly effective for improving sleep.
The benefits of music on wellbeing
Music can stir powerful emotions, evoke vivid memories, and even influence our heart rate and stress levels. And it has an equally impactful effect on the mind and body when it comes to sleep.
The right sounds can help us unwind, distract our minds from the day's worries, and set the stage for a restful sleep. Beyond just creating a relaxing vibe, music can offer these sleep-enhancing benefits:
Music can improve sleep quality: Studies have shown that listening to calming music at bedtime can help reduce sleep latency (the time it takes to fall asleep), increase sleep duration, and improve sleep quality. The key is in the tempo and rhythm of the music. Slow, steady rhythms can help slow down our breathing and heart rate, signaling to our body that it's time for rest.
Music can enhance energy levels: Soothing melodies increase time spent in restorative slow-wave and REM sleep stages. This enhances energy and function.
Music can lessen anxiety and stress: Music may also activate the parasympathetic nervous system, lowering blood pressure, heart rate, and anxiety-provoking stress hormones like cortisol. Slow instrumentals can provide a positive distraction from circular worrying thoughts that keep you mentally wired.
Music can reduce insomnia: Music's relaxation effects can make it easier for those with insomnia to fall asleep faster and sleep longer. Fewer disruptive awakenings help you spend more time in deep, restorative sleep rather than light sleep.
Music is enjoyable: The anticipatory enjoyment of favorite, pleasurable songs can trigger happy memories and emotions to combat restlessness.
6 best types of music to fall asleep to
The genre and composition of music you use for sleep play a crucial role. For instance, music with a consistent volume and slow-building melodies can be more conducive to sleep than music with sudden volume changes or complex, fast-paced tunes. Those kinds of sounds are jarring and can wake you up just as you’re falling asleep, which isn’t ideal.
So, what's the best music to fall asleep to? Here are some genres known for their calming and sleep-inducing qualities.
1. Instrumental music
Instrumental music without lyrics can be incredibly soothing. Think gentle piano pieces or the soft strumming of an acoustic guitar.
💙 Lunar Lullaby and Calm Covers 90s Pop are great examples of instrumental music that can help you drift off. For something a bit different, let your mind drift out to sea with Sleep Shanties.
Peaceful, lyric-free, emotional solo piano compositions align musical elements like rhythm, melody, and tempo to patterns that entrain brain waves for sleep.
💙 Some of our favorite composers in this genre include Jacob Collier, Natalie Holmes, Fougère, and Jeremiah Fraites.
2. Classical music
Classical music's steady tempo and natural ebb and flow closely mimic our restful sleep patterns. Familiar orchestral pieces also lightly engage the mind to distract circular thoughts.
Try peaceful composers like Chopin, Satie, Mozart, or Debussy. Beethoven's Moonlight Sonata and Mozart's Piano Concerto No.2 have been found to successfully induce sleep in various studies.
💙 Our classical playlist features a thoughtfully selected mix of classical piano-led arrangements, enriched with the lush harmonies of an orchestra to help you unwind and relax.
3. Ambient music
Characterized by its atmospheric, textured soundscapes, ambient music can create a sense of calm and space, helping to quiet the mind to prepare for sleep. Gently Back to Sleep can work wonders for any nighttime wake-ups.
💙 Or try out some other ambient compositions as part of your nighttime routine with Getting Ready For Sleep.
4. Chill-out music
As the name suggests, chill-out music is designed to help you relax. It often features slow tempos, soft melodies, and smooth beats that can ease you into sleep. Genres like downtempo or trip-hop fall into this category. For a more relaxed lofi vibe before bed, try Infinite Lofi.
Soothing jazz music in subdued tempos can relax the mind and bring on sleepiness. Try soft jazz standards, cool jazz, and modal jazz styles. Some popular jazz artists include Miles Davis, Chet Baker, Bill Evans, and Duke Ellington. Once again, lyrics can be stimulating, so opt for instrumentals.
5. Meditation music
Often used to aid in relaxation and mindfulness practices, meditation music can also be an excellent tool for sleep. This genre typically features long, slow, repetitive melodies designed to help you focus and relax.
💙 Calm has curated a special list of Sleep Story Melodies featuring the calming soundtracks to our Sleep Stories.
💙 Or for something you might be less familiar with, check out This is a Mindfulness Drill by Emily A Sprague.
6. New age music
Serene, primarily instrumental, new age music often incorporates nature sounds like ocean waves, rainfall, or bird songs to further boost relaxation.
💙 Explore peaceful new age composers like, Laraaji, Devendra Barnhart and Noah Georgeson, or Harlan Silverman to enhance your wind down.
7. Music with Solfeggio frequencies
Solfeggio frequencies are a set of musical tones that were used in ancient chants and are believed to have a calming effect on the mind and body. When it comes to sleep, these frequencies can be helpful because our brain waves naturally sync with the rhythm of the sounds we're hearing.
So, when we listen to music containing these Solfeggio frequencies, our brainwaves can align, promoting relaxation and sleep. It's like tuning your brain to the frequency of relaxation, which can help you drift off to sleep more easily.
The 432 Hz frequency is often referred to as the "harmonic intonation of nature." Scientific studies suggest that 432 Hz music may help to slow the heart rate and reduce stress, facilitating a deeper and more restful sleep.
💙 Try our 432 Hz Solo Piano collection to experience the benefits of Solfeggio frequencies.
How to create your own sleep playlist
Consider these tips when curating your own sleep-inducing playlist, and make music part of your relaxing sleep environment.
Prioritize instrumentals or songs in foreign languages to avoid stimulation from lyrics.
Choose tracks with slower tempos, around 60-80 beats per minute, to sync with your resting heart rate. If you don’t know how to calculate this, use your best judgment to find music that feels slow and relaxing to you.
Incorporate natural sounds like soft rain, ocean waves, or crickets to trigger relaxation. We love Cello in the Rain with Nick Squires.
Avoid abrupt changes in volume, songs that abruptly end, or sudden upticks in rhythm.
Stick to music you enjoy. Unpredictable playlists can disrupt sleep. Ditto to any music that annoys you, or makes you feel stressed.
Listen at a low but audible, consistent volume - too loud or variable can disrupt sleep.
Download playlists for offline listening to prevent network interruptions.
Re-evaluate often to optimize the mix and remove tracks that don't have the desired effect. Your preferences will evolve over time, calling for fresh sounds. Stay open to trying new artists and genres.
Sleep better with Calm
Easily incorporate the power of sound into your bedtime routine for better sleep with Calm including:
Relaxing sleep music playlists like Infinite Piano for Sleep
Soothing soundscapes like Rain on Leaves - Extended Mix
Dreamy Sleep Stories like The Lost Grimm Fairy Tale
Sleep meditations like Connecting With the Night
Music for different sleep needs
If you’re dealing with a particular sleep issue, consider customizing your playlist to address your unique needs:
Sleep music for insomnia
Focus on gentle, minimalist music such as solo piano pieces, light jazz, or ambient tunes. Choose tracks that slowly fade out to gently guide you into sleep.
Sleep music for anxiety
Consider meditative, lyric-free new age music, calming nature sounds, or slower classical pieces. These can help to soothe worries and create a peaceful mindset.
Sleep music for racing thoughts
Music without vocals, featuring steady but subtle electronic beats and repetitive melodies, can help to quiet a busy mind and prevent overthinking.
Sleep music for restlessness
Heavier orchestral classics or acoustic songs with familiar melodies can engage your mind just enough to ease restlessness and promote sleep.
Sleep music for when you keep waking up early
Select music that gradually increases in volume, tempo, or intensity, creating a sleep-friendly atmosphere that persists until morning.
Sleep music for poor quality sleep
A diverse mix of sounds, tones, and music genres can help to stimulate your brainwaves, encouraging deep and restorative sleep.
Remember, the goal is to create a playlist that feels soothing and enjoyable to you. Experiment and adjust your selections as needed until you find the perfect sleep soundtrack.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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