Enhance Sleep Quality and Overcome Insomnia

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As you prepare for sleep, you might want to consider adding music to your nighttime routine. Listening to a calming soundtrack could significantly enhance your ability to drift off, even if it hasn’t been part of your practice before. According to Daniella Marchetti, PhD, a clinical psychologist specialized in behavioral sleep medicine, music is not just for children; adults too can reap the benefits of lullabies.

Studies suggest that music can assist adults in achieving more restful sleep. Below, we delve into the advantages of listening to music at night and provide guidance for creating an ideal sleep playlist.

Evidence Supports Music for Improved Sleep

Most people have felt the comforting influence of music at some point. Scientific evidence confirms that music can indeed induce relaxation.

A review published in 2023 demonstrated that listening to music may effectively alleviate insomnia symptoms, enhance sleep quality, and facilitate the process of falling asleep. Notably, the effects of music were found to be similar to those of certain prescription sleep medications, such as benzodiazepines.

In research involving college students, it was shown that ambient music played before sleep allowed participants to fall asleep more quickly and improved their overall sleep quality, as well as reducing anxiety and depressive symptoms. The reason behind music’s ability to promote sleep could be linked to hormonal changes.

“Music contributes to better sleep by lowering cortisol levels, which is a hormone linked to stress,” explains Marchetti. “Additionally, it can stimulate the release of dopamine, which enhances mood and may even help alleviate chronic pain, often a troublesome factor for sleep.”

Moreover, soothing sounds can relax the nervous system, resulting in slower breathing, a decrease in heart rate, and lower blood pressure—conditions that are conducive to sleep, according to Marchetti. She notes that music can also mask distracting noises and help clear the mind of anxious thoughts.

Choosing the Right Music for Sleep

Do you need to limit yourself to airy ambient tracks when creating your sleep playlist? Not necessarily.

“The key is to select music that you enjoy listening to,” states Jesse Koskey, MD, assistant clinical professor at UC Davis. One study revealed that individuals who curated their own playlists—even if the selections were not conventionally soothing—reported improved sleep, similar to those who listened to traditional sleep music.

Aside from personal taste, the tempo of the music is crucial. According to Dr. Koskey, selecting slower tracks—around 60 to 80 beats per minute—is beneficial for promoting sleep.

Marchetti concurs, noting that a slow beat aligns with the heart rate, facilitating a smoother transition to sleep.

Conversely, certain genres may keep you alert rather than relaxed. As Paul Harris, ND, a naturopathic doctor, points out, fast-paced music or songs with a high BPM—such as electronic dance tracks—can stimulate the brain, making it challenging to drift off. Music featuring abrupt tempo shifts or intense lyrics may also keep your mind too engaged to relax.

Creating an Effective Sleep Playlist

Ready to put together your perfect sleep playlist? Here are some pointers for crafting an effective soundscape for sleep.

Choose music you enjoy. It’s fine if your playlist includes tracks that might not be traditionally deemed calming. Your playlist could carry an unconventional title like “Sleep Like a Rock Star.” Focus on instrumental selections. Dr. Harris recommends avoiding lyrics, as they can engage your brain too much. Consider incorporating instrumental pieces from instruments like the harp or piano.Opt for slower tempos. Music with 60 to 80 beats per minute tends to work best for sleep. If the rhythm matches the second hand of a clock, that’s a good indicator. Pay attention to the emotions the music evokes. Music can influence our emotions even while sleeping—select tracks that instill positive feelings, advises Marchetti. Explore pre-set playlists. Dr. Koskey suggests utilizing platforms like YouTube or music services that offer pre-compiled sleep playlists.

Optimizing Your Sleep Environment

To maximize your music’s impact and enhance your sleep quality, consider these best practices. First, it’s advisable to avoid using headphones or earbuds due to the potential for ear canal damage from high volumes or increased risk of ear infections.

If you share your space with a partner and worry about disturbing them, opt for soft, over-ear headphones for comfort.

Maintaining a low and consistent volume is also essential. It should be just loud enough to enjoy without causing disruption, as sudden loud noises can awaken you.

If you are using a speaker instead, place it near your bed without having it so close that it’s overwhelming.

Setting a timer for your playlist is worthwhile too, Marchetti suggests. Continuous music with lyrics may rouse someone mid-sleep cycle, so either opt for instrumental tracks or use a timer function.

Finally, consider additional adjustments to your sleeping space. Aim for a cool and comfortable temperature, use blackout curtains to block light, and minimize clutter to enhance your likelihood of a deep and restorative sleep.

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