Rain on the window. The hum of a fan. A favorite playlist on low. For many of us, the right sound makes it easier to let go of the day and drift off.
Silence isn't always golden, either. In a quiet room, every creak, passing car, or snore can stand out.
Why sound helps you switch off
Calm, steady sound gives your mind something gentle to focus on, instead of replaying the day. It can also cover up sudden noises, like traffic or a slamming door, that might otherwise keep you alert.
The sounds worth trying
Calming music. This has the strongest evidence so far. Across 13 trials, adults with sleep problems who listened to music at bedtime said they slept better.¹ Slow, gentle tracks you enjoy are a good place to start.
White noise. A steady hiss, like a fan or radio static. It's good at covering up sudden sounds, like traffic or a door closing.
Pink noise. Deeper and softer than white noise, a bit like steady rain or rustling leaves. Early lab research suggests it may support deep sleep, but those studies used special equipment that timed the sound to people's brain waves.²
Brown noise. Deeper again, with a low rumble like a waterfall or distant thunder. It's popular online and many people find it soothing, but it hasn't been properly studied for sleep yet.
Nature sounds. Rain, waves, and wind feel familiar and calming to many people, though there's little research on them so far.
Apart from music, the evidence for these sounds is still limited.³ Everyone is different, so it's worth experimenting. The best sound is simply the one that works for you and helps you relax.
Try tonight
- Explore relaxing sounds in Sleepwave. Try a few sounds on the app from water, rain, outdoors and more and notice which ones help you unwind.
- Keep it gentle. Set a low volume and keep your phone a little away from your head.³
- Make it a ritual. Play the same sound as you get ready for bed, so your brain starts to link it with sleep.
- Let it fade. Set a timer so the sound switches off once you've drifted off.
- Make your own custom soundscapes. Tap on different sounds to create a unique blend customised to your wind down needs.
Sometimes the easiest way to quiet a busy mind is to give it something soft to listen to.
References
- Jespersen KV, Pando-Naude V, Koenig J, Jennum P, Vuust P. Listening to music for insomnia in adults. Cochrane Database of Systematic Reviews. 2022;(8):CD010459. doi:10.1002/14651858.CD010459.pub3. https://doi.org/10.1002/14651858.CD010459.pub3
- Ngo HV, Martinetz T, Born J, Mölle M. Auditory closed-loop stimulation of the sleep slow oscillation enhances memory. Neuron. 2013;78(3):545–553. doi:10.1016/j.neuron.2013.03.006. https://doi.org/10.1016/j.neuron.2013.03.006
- Riedy SM, Smith MG, Rocha S, Basner M. Noise as a sleep aid: a systematic review. Sleep Medicine Reviews. 2021;55:101385. doi:10.1016/j.smrv.2020.101385. https://doi.org/10.1016/j.smrv.2020.101385
