Sleep and rest
Music cannot put you to sleep, but it can turn down the day
You lie down, turn off the light, and your mind keeps racing. Could putting on music help? Some people find it useful, but there are a few things to know.
You are tired and ready to sleep. But as soon as you get into bed, you remember tomorrow's tasks or start going over something that happened today. You check the time, still awake.
Maybe you have tried putting on music. Something gentle can be pleasant while you read or get ready for bed. But a song is not a sleep switch. Here is what we know, and what you could try if you like ending the day with music.
A little calm before bed
You have been busy all afternoon and are still checking messages when you decide to go to bed. You might feel like putting your phone away and doing something quiet first. Reading a few pages, for instance, or listening to a couple of songs you like.
That time can feel good even if it does not make you sleepy right away. Resting on the couch and falling asleep are different things. You do not need to leave music playing all night either: turn it off when you go to bed if you like.
Does music help you sleep better?
In 2022, Cochrane brought together results from 13 studies involving adults with insomnia, meaning difficulties sleeping. The findings suggested that listening to music could improve how people rated their sleep. Put simply, people felt they had slept better. Researchers had moderate confidence in that finding, so some uncertainty remains.
There is an important detail: when sleep was measured with equipment, there was no clear improvement. It was also unclear whether insomnia became less severe. These studies therefore cannot promise that a song will help you fall asleep sooner or sleep longer. They did not test Moodswave music, either.[1]
Start with something you like
Try instrumental music or a gentle song you already know. Notice how you respond: if you end up singing at the top of your lungs or following every change in rhythm, it might be better for another moment.
Try choosing a few songs, keeping the volume low, and putting your phone aside. That way you do not spend the time searching for the perfect playlist. A playlist called “fall asleep in five minutes” is no guarantee that you will.
Bothering you? Turn it off
Maybe you keep waiting for each song to end. Or the sound bothers you, even at a low volume. In that case, turn it off. Some people prefer resting in silence, and you might too, at least that night.
If you often struggle to sleep, or feel so tired the next day that everyday tasks are difficult, speak with a healthcare professional. The Spanish Sleep Society website has information for patients. Changing your playlist does not replace that support.[2]
Try it
Something to try tonight
If you feel like listening to music before bed, here is a place to start.
Get comfortable.
Find somewhere you can relax, and dim the light a little if you like.
Play something gentle.
Choose a few songs you like, keep the volume low, and put your phone away.
Turn it off whenever you like.
You do not need to finish the playlist or wait to fall asleep with it playing.
Music for a quiet moment
If you would like to hear some Moodswave music, start with these two Waves.
Sources and further reading 2 references
These are the studies and resources we consulted. Their findings do not guarantee that music will have the same effect on you.
- Music for insomnia in adults
Cochrane · Systematic review · 2022
- Patient information and resources
Spanish Sleep Society
