Music and sleep: why you may fall asleep faster with music
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn the science behind music and sleep and why music may help you fall asleep faster and sleep better. Plus, the best types of music to promote sleep.
Music can be a powerful tool. Recent scientific studies indicate that listening to certain types of music before bed can promote relaxation, which can make it easier to fall asleep. Also, it can improve your sleep quality. This is why creating a bedtime routine that includes listening to soothing music can be a useful strategy for anyone struggling to get a good night's rest.
Does music help you sleep better?
Listening to soothing music before bed can trigger changes in the brain and body that can help shift focus away from stress-inducing thoughts. When we feel more relaxed, it’s easier to fall asleep and enjoy a more restful night.
Why is music good for sleep? 6 benefits
By understanding how music affects the brain and body, we can better leverage its benefits to improve our sleep patterns.
1. Brain activation for relaxation: Music can stimulate various brain areas involved in sound, emotion, and memory processing. This can cause a relaxation response, which may lower your heart rate and blood pressure — two factors that are essential for easing into sleep.
2. Tempo and brainwave synchronization: Slow-tempo music, particularly around 60 beats per minute, can synchronize with the brain's alpha waves, which are associated with relaxation and a pre-sleep state. This effect can be similar to the relaxation experienced during meditation or deep breathing exercises.
3. Distraction from stress: Music can help steer your thoughts away from daily stressors or anxieties, which can help cultivate a more relaxed atmosphere and welcome sleep.
4. Enhanced sleep quality: Listening to music before bed can prolong deep sleep phases, which are important for physical restoration, memory consolidation, and overall health. People who listen to music before bed often report falling asleep faster and experiencing more restful sleep.
5. Emotional and mood regulation: Enjoying music can trigger the release of dopamine, a feel-good neurotransmitter (or brain chemical) that reduces stress and promotes pleasure and relaxation. This emotional uplift can help counteract factors that typically disturb sleep.
6. Sleep-wake cycle regulation: Music can act as a cue for the body to wind down. Adding music into your bedtime routine can also promote a more natural sleep-wake cycle.
5 types of music that may promote better sleep
Different people find different types of music can help them sleep better, but there are certain characteristics that make some genres particularly beneficial.
When you choose music for sleep, consider its tempo, volume, and complexity. Soft, slow, and melodious tunes are generally best for stress relief and relaxation. Personal preference plays a significant role in its effectiveness, so choose music that you enjoy and find relaxing.
1. Classical music
This genre is often recommended for sleep due to its typically slow tempo and lack of lyrics, which can be less distracting. Studies have found that classical music with a tempo of 60 to 80 beats per minute can help synchronize the brainwaves with the rhythm, promoting relaxation and helping you to fall asleep quicker.
💙 Try listening to our Classical Piano playlist before bed.
2. Jazz
Smooth jazz, with its mellow tones and slow pace, can also be an excellent choice for sleep. Its soothing melodies can help reduce stress and anxiety, setting the stage for a good night's rest.
💙 Dim the lights and settle into bed as you listen to Late Night Jazz.
3. Ambient music
The atmospheric, tranquil soundscapes of ambient music are designed to create a calm environment and promote a sense of peace. Ambient music lacks a rhythmic beat, which can make it ideal for winding down before bedtime.
💙 Try making this Infinite Ambient for Relaxation the background track to your winddown routine.
4. Nature sounds
Listening to the sounds of nature, such as rain falling, waves crashing, or leaves rustling, can create a relaxing environment. These sounds can be particularly effective for people who find music too engaging or distracting before sleep.
💙 Let this Rainforest Rain soundscape help you drift peacefully off to sleep.
5. Instrumental music
Music without lyrics can be better for sleep since the brain doesn't need to process language. Instrumental music can range from acoustic guitar to piano and can provide a soothing backdrop for sleep.
💙 Wind down to the sounds of dreamy guitar with our Summer Evening Guitar playlist.
How to use music to help you fall asleep faster: 6 tips for your bedtime routine
To make music part of your nightly routine, choose the right music and use it in a way that maximizes the potential for better sleep.
1. Selecting the right music
Select tracks that have a slow tempo, ideally between 60 and 80 beats per minute, as this range can help slow your heart rate and encourage relaxation. Play music that you personally find soothing, as this can make it more effective.
💙 Check out our collection of music specifically curated to help you wind down.
2. Check the volume
Music that’s too loud can be stimulating, but too soft might make you strain to hear it. Find a moderate level where the music is easily audible but not overpowering.
3. Create a sleep-inducing playlist
Set up a playlist that lasts 30 to 45 minutes, which is the average time it can take to fall asleep. Or set a timer to turn it off automatically. This helps you avoid the need to interact with your music player once you're in bed, which can be disruptive.
💙 Choose a playlist from our Deep Sleep collection.
4. Use music as a sleep cue
By playing music at the same time each night, you can create a psychological association between the music and sleep. Over time, just hearing the music can make you feel sleepy.
5. Limit engagement
Choose music that doesn't require active engagement. The best music for sleep is instrumental music, because lyrics can engage the brain's language centers, which might keep you awake.
💙 Click play on Infinite Piano for Sleep and fall asleep to the ever-changing sounds of instrumental piano.
6. Time your music
Start your music about 30 minutes before you plan to sleep. This can help you unwind and signal to your body that it's time to rest.
Music and sleep FAQs
How long should I listen to music before going to sleep?
The ideal duration for listening to music before sleep can vary, but, generally, 30 to 45 minutes is ideal. It's enough time for the music to have a physiological effect, slowing your heart rate and breathing, and encouraging a state of relaxation. Adjust the timing based on your personal experience and how you respond to the music.
Can any type of music improve sleep, or are some genres more effective?
While personal preference matters in how effective music can be in improving sleep, some genres are more conducive to relaxation and sleep than others. Songs with a slow tempo, gentle melodies, and without disruptive lyrics are generally best for sleep. Try classical, jazz, or ambient music. Avoid fast-paced music or songs with complex arrangements, as these might have the opposite effect, causing your mind to be stimulated instead of relaxed.
Is it safe to sleep with headphones on?
Sleeping with headphones on can be safe, but consider comfort and volume. Using headphones at a low volume is unlikely to cause hearing damage, but make sure they don't cause discomfort, which could disrupt your sleep or even cause injury. However, if you must sleep with headphones, consider purchasing options specifically designed for sleep.
How does music compare to other sleep aids?
Music is a natural sleep aid with few to no side effects, which can make it an excellent option for many people. Some people consider it a safer alternative to sleep medications, which can have side effects and lead to dependence. However, it's important to note that music may not be as immediately effective as some sleep medications and might work best as part of a broader sleep hygiene routine.
Can music therapy help with insomnia?
Music therapy can be helpful in managing insomnia, especially when guided by a trained therapist. It can provide personalized strategies and music selections tailored to your specific needs, addressing underlying issues that may contribute to insomnia. While self-selected music can certainly help, music therapy can offer a structured and therapeutic approach that may be more effective for some people.
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