As you are washing your face, turning down the lights, and finally climbing into the sack, there might be one more item to add to your nightly checklist — turn on the tunes. Even if you are convinced listening to music at bedtime isn’t your thing, a sleep playlist could be just what you need to head off to dreamland. “Children aren’t the only ones that can benefit from lullabies at bedtime,” says clinical psychologist specializing in behavioral sleep medicine, Daniella Marchetti, PhD.
Marchetti says that the right music can also help adults achieve better rest. Here’s a look at nighttime music benefits and how you can create your perfect pro-sleep playlist.
Research supports music for better sleep
We have probably all experienced music’s soothing effects at some point in our lives. Unsurprisingly, research backs up this calming impact.
For example, a 2023 review found listening to music could help improve sleep quality, reduce the overall severity of insomnia, and help initiate sleep.
What’s the impressive part? Music’s effects were comparable to prescription sleep medications like Xanax, a benzodiazepine.
A study of college students revealed that listening to ambient music at bedtime helped them fall asleep quicker and improved their overall quality of sleep — even improving symptoms of depression and anxiety. The mechanism behind music’s snooze-inducing powers may be related to hormones.
“Music helps with sleep by decreasing levels of cortisol (a stress hormone) that are released,” Marchetti explains. “Music can also trigger the release of dopamine, which can improve mood at bedtime and even help manage chronic pain (a less talked-about sleep disruptor).”
Listening to pleasant sounds also helps the nervous system chill out. This leads to slowed breathing, reduced blood pressure, and lower heart rate — all of which set the stage for sleep, Marchetti says. “From a practical standpoint, music can also drown out sudden noises and distract from anxious thoughts.”
The best music for sleep — and some to steer clear of
Do you need to stick to ambient music when putting together your bedtime setlist? Not necessarily.
“Probably the most important thing is that the music is something we want to listen to,” says Jesse Koskey, MD, an assistant clinical professor of behavioral sciences and psychiatry at the University of California, Davis. “One study showed that people who selected their music — which wasn’t necessarily what you’d think of as ‘calming’ — had self-reported sleep improvements comparable to those who listened to more typical ‘music for sleep’ tracks.”
Beyond personal preferences, the tempo of music could be the other primary factor to consider. According to Dr. Koskey, music with a slower beat (about 60 to 80 beats per minute) is typically used in sleep improvement studies.
Marchetti agrees that this is the ideal tempo. “Your heart rate will mimic the slow, relaxing beat, which can help lull you into sleep faster.”
Conversely, certain songs might make you more wound up than tired,” says naturopathic doctor and medical director of Soaak Technologies — sound frequency therapy app — Paul Harris, ND. “Fast-paced music or anything with high BPM [beats per minute] like electronic dance music or upbeat pop can stimulate the brain rather than calming it down, making it harder to fall asleep. Similarly, music with sharp changes in rhythm or strong emotional lyrics may keep the mind too engaged, preventing the relaxation needed to drift off.”
How you can make a pro-sleep playlist
Log into Pandora or fire up Spotify — it’s time to create your sleep playlist. Try the following tips for making the best restful mix.
- Focus on instrumental music. Avoid music with lyrics as they can keep your brain engaged in processing meaning and words, says Harris. He suggests piano and harp as two great instrumental choices.
- Consider the emotions songs inspire. Our brains continue to process emotions even while we sleep. If a song keeps time with your watch’s second hand, it’s probably a good option.
- Choose music you know you enjoy. If songs from unorthodox sources bring calm and peace, that’s OK. Maybe your playlist is titled “Sleep Like a Rock and Roll” instead of “Sweet Ambient Nothings.”
- Try a pre-set playlist. Koskey suggests checking music streaming platforms or YouTube for pre-made sleep playlists.
Set up your bedroom for optimal sleep
There are a few best practices for getting the most out of music and your sleep experience.
Marchetti says to skip earbuds or headphones for starters. “You want to be careful with headphones and earbuds because they may cause damage to the ear canal if the volume is too high, lead to earwax buildup, and increase the risk of ear infections.”
If your playlist is likely to disturb your sleeping partner, headphones or earbuds might be necessary. Harris recommends over-ear, soft options for optimal comfort.
Volume is another crucial consideration, says Harris. “Keep the volume at a low, consistent level — just loud enough to hear the music without being intrusive. Loud or sudden changes in sound can disrupt your sleep.”
A speaker close to your bed will work if you aren’t using headphones. Dr. Harris recommends placing it close enough to hear but not so close that music is blasting in your ears.
Additionally, Marchetti suggests setting a timer on your tunes. “If there is music with lyrics that continue to play long after the listener has fallen asleep, the music may also wake the person in the middle of the sleep cycle. For this reason, I would recommend avoiding music with lyrics or setting the playlist on a timer.”
Finally, make your bedroom a sleep-friendly place in other ways while setting up your perfect soundscape. Keeping an ambient, cool temperature, clearing excess clutter, and installing blackout shades can set you up for sweeter, deeper rest.
