How Listening to Music Can Help You Sleep Better

Adding music to your bedtime routine might be the key to escaping a sleep rut. While we often associate lullabies with children, adults can also benefit from a soothing playlist at night. Research suggests that the right music can help you relax, fall asleep faster, and even improve sleep quality.

Here’s how music impacts sleep, the types of tunes to consider (and avoid), and tips for curating your ultimate pro-sleep playlist.

Why Music Works for Better Sleep

Music’s calming effects are supported by science:

• Reduces stress hormones: Listening to soothing music decreases cortisol, the stress hormone that can interfere with sleep.

• Releases dopamine: This feel-good chemical improves mood, helping you unwind before bed.

• Slows heart rate and breathing: The right music tempo mimics the body’s natural relaxation processes.

A 2023 review even found that music’s effects on improving sleep rivaled those of prescription medications like benzodiazepines. In some cases, bedtime music has been shown to alleviate insomnia and ease anxiety or depression.

Best Music for Sleep (and What to Skip)

When building your playlist, personal preference plays a big role. Studies show that people who choose their own music—even if it isn’t traditionally calming—experience similar sleep benefits to those who listen to ambient tracks.

Still, certain characteristics make some music better for sleep:

• Tempo: Aim for songs with 60–80 beats per minute, the range associated with slower heart rates and relaxation.

• Instrumentals: Avoid lyrics that might keep your brain engaged in processing words. Harp, piano, or other melodic instrumentals are excellent choices.

• Positive vibes: Songs that evoke calm, happy emotions are more likely to help you relax than tracks with intense or melancholic tones.

What to Avoid:

• Fast-paced tracks like electronic dance music or upbeat pop, which can stimulate the brain.

• Songs with abrupt rhythm changes or emotionally charged lyrics that may disrupt relaxation.

Tips for Crafting Your Sleep Playlist

Follow these steps to build a personalized playlist that supports sweet dreams:

• Start with your favorites: Choose music you enjoy and find calming, even if it’s unconventional.

• Focus on instrumentals: Lyric-free songs help your brain unwind without distractions.

• Match the tempo: Songs with a rhythm similar to the second hand of a watch often hit the sweet spot.

• Consider pre-made options: Check platforms like Spotify or YouTube for curated sleep playlists tailored to relaxation.

• Experiment: Pay attention to how different tunes affect your mood and sleep to refine your playlist over time.

Setting Up Your Sleep Soundscape

To maximize the benefits of bedtime music, consider these best practices:

• Skip the headphones: Over-ear headphones or earbuds can cause earwax buildup or discomfort. Use a speaker near your bed for a more comfortable listening experience.

• Keep the volume low: The music should be just loud enough to hear but not intrusive. Sudden changes in sound can disrupt your sleep.

• Use a timer: Set your playlist to turn off after an hour to avoid music interrupting your sleep cycle.

• Optimize your bedroom: Create a sleep-friendly environment by keeping the room cool, dark, and free of excess clutter.

Bottom Line

Music has the power to transform your bedtime routine and help you escape a sleeping rut. By lowering stress, boosting relaxation, and calming the nervous system, a well-curated playlist can set the stage for better sleep.

Put on your favorite soothing tunes, dim the lights, and prepare for a more restful night. Share this article with a fellow night owl, or subscribe to our newsletter for more sleep tips and tricks.