Best Sounds to Help You Sleep Tonight 

Different sounds can help you mask unwanted noise and calm your mind. Explore different sounds to use tonight and the benefits offered by each.  

WEB-890 – Best Sounds to Help You Sleep Tonight

Do you have a hard time falling asleep? Sometimes, the noise outside your window, especially if you live in a busy city, can keep you from drifting off, or your stress levels may be so high that it feels impossible to calm down.  
 
Using sound to help you fall asleep can accomplish two things at once: it can block out distracting sounds while also helping you relax, fall asleep, and stay asleep. Some sounds may be a better option than others, though, especially in regard to the way that they influence your brain.  

Why Use Sounds to Sleep? 

There are two overarching benefits of using sound to sleep: 

  1. It helps to block out distracting noises. 
  2. It calms your mind and puts you in the right headspace to sleep soundly.  

Along the lines of the first, urban noise, also known as noise pollution, can be a loud problem. Not only can it lead to insomnia, but it can also cause fragmented sleep. As it stands, urban noise, which can include honking horns, airplanes, and construction work, is a significant cause of sleep disturbance. Having a way to mute these sounds so that they no longer hold the power of disruption is a powerful tool for improving your sleep.  
 
The second benefit of sound use at night comes from the ability to calm your mind. Stress can be a significant hindrance to your sleep, and insomnia remains the most common sleep disorder. For many people, the two are intertwined—stress makes it hard to quiet the mind and fall asleep, leading to hours of tossing and turning over stressful thoughts. Music and nature sounds, however, have the potential to calm the mind, making it easier to fall asleep.  
 
If you struggle to fall asleep at night or find yourself waking up during the night, using sounds before and during your sleep may help you to fall asleep faster and sleep more soundly. However, the key is to use the right sounds.  

The Best Sounds to Fall Asleep To 

Not all sounds are created equal. Consider different songs; some can bring up feelings of nostalgia, while others make you feel energized enough to run a marathon. Similarly, different sounds may produce a peaceful state, while others are better served for use during your work hours. 
 
Let’s explore the best sounds for falling asleep and what benefits each type can provide.  

Music 

If you’re feeling stressed, music may be able to help you fall asleep easier. Specifically, music has been shown to produce physiological changes that correlate to lower stress and anxiety levels, and a 2020 overview on music and stress suggests that music is able to: 

  • Lower our cortisol levels and heart rate. 
  • Release endorphins and improve our sense of well-being. 
  • Reduce stress-related symptoms. 
  • Deactivate the amygdala, reducing the intensity of stress-related emotional states. 
  • Serve as a distractor, reducing emotional and physical stress levels. 

Some of these benefits appear to come from music’s ability to improve mood, especially if you listen to songs that you like. You may also find that music offers a distraction, making it easier to forget about today’s worries.  

Colored Noises 

Colored noises refer to different types of noise, with each color correlating to a certain frequency. Certain colors are better for sleep than others, though.  
 
White noise contains all frequencies, and it has been used in the treatment of insomnia and tinnitus. White noise has also been studied in regard to colicky babies, and it was found to significantly decrease how long they spend crying and increase their sleep durations.  
 
White noise may also offer benefits for those in urban environments because of its ability to mask unwanted sounds, with studies showing that you may fall asleep up to 38% faster when listening to white noise.  
 
Pink noise, which contains all frequencies but places a greater emphasis on lower frequencies, creates a soft, balanced sound that often resembles wind, rain, or ocean waves. It has been shown to synchronize brain waves and cause brain activity to enter into a state where it is less complex, improving sleep stability.  
 
Brown noise is another option that has been shown to enhance the transition into REM sleep, which can then improve your sleep architecture and keep you moving through the sleep cycles.  
 
However, some noises may have benefits that shine during the day. For instance, brown noise offers improved focus, so it may be better used during the day rather than at night. Experimenting with the different colored noise options can help you find which one offers the relaxing and masking properties you need to sleep better.  

Nature Sounds 

It’s common to feel at peace when outside listening to a babbling brook or crashing waves, and these same effects can be translated to your bedroom by listening to nature sounds
 
One study found that listening to nature sounds improved sleep quality and increased the amount of deep sleep that the participants got.  

Tips for Using Sound to Sleep 

If you’re ready to use sound to fall asleep easier, keep these tips in mind: 

  • Experiment. There are many different sound options, and even within each category, there are different variations. Experiment until you can find one that is most soothing for you and accomplishes the task you’re looking for.  

  • Make it a routine. If you’re looking to add sound to your sleep routine, whether while you’re getting ready for bed or while you sleep, be sure to be consistent with it in order to see the greatest results. 

  • Keep it low. A higher volume does not equate to better results; instead, you may end up with hearing problems or a headache. Instead, keep the volume as low as possible to still see the benefits you need. If the sound doesn’t mask enough, consider trying a different type.  

Sound can be a powerful addition to your nighttime routine by masking unwanted sounds and calming your mind enough to fall asleep. Explore the best sounds for yourself to see which type helps you drift off to sleep.  

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Written by

Jessica G

Medical writer freelancer who has written hundreds of articles on varying topics. Masters of Engineering degree in Biomedical Engineering.

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