music for sleep Sleep is one of the most important pillars of good health, but millions of people do not get good sleep, jhwEither falling asleep, staying asleep, or waking rested. In this fast, easily distracted, often stress-filled, screen-filled world, quality sleep is difficult to get. One natural and increasingly popular way to take care of your sleep is music for sleep — a calming and slow-paced audio experience that helps you relax your mind and prepare your body for sleep.

Many studies have indicated that listening to calming music can lower heart rate, increase the parasympathetic nervous system (the rest and digest system), and even lower cortisol (the stress hormone) levels; all of which are necessary for arriving at a restful state in your nervous system.

Sleep music is not all the same, but there is ample evidence to suggest that there are specific music tracks and music genres which are effective.music for sleep

Given the hundreds and thousands of options on YouTube, Spotify, Apple Music, and probably an endless stream of apps, what is the best way to figure out what makes an effective or good track? Perhaps more importantly, are there tracks that would appear to do nothing or help you relax get in the way of sleep rather than provide it?music for sleep

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In this article, we review the Top 10 music for sleep tracks that we determined actually work from listener input, research and evidence, scientific principles and judgement from experts.

We also mention the 2 music types that are often recommended and we’d advise against because of hidden circumstances that occur with all music, such as sudden volume changes and melodies that stimulate and keep you out of deep sleep.

Whether you’re struggling with insomnia, stress or anxiety or simply wish to improve your sleep hygiene in a natural way, this article will assist you in answering the questions – what to listen to before sleep, what is relaxing and what prevents deep sleep so you can create your own nighttime sleep playlist. Let’s look at the good sounds to take you to a peaceful night – and the sounds to avoid.

1.Weightless – Marconi Union

Often noted as the most relaxing song of all time, “Weightless” by Marconi Union is revolutionary in the audiotrack of music for sleep.

Created in conjunction with sound therapists, the piece uses carefully constructed harmonies,, rhythms, and bass lines built to slow your heart rate and lower cortisol levels. In fact, a study by Mindlab International in 201 went as far as to say “Weightless” reduced anxiety by 65% – even passing classical music as a measure to reduce anxiety.

The song slows down from the tempo of 60, in beats per minute, to 50, the tempo is in sync with your resting heart rate).

There are no sudden changes in rhythm or volume; it will not disturb your resting. You can listen to it while you are awake or asleep. The combination of synthesized tones and natural ambient sounds creates a floating sensation – a sonic environment that transports your mind into a sleep-ready state.
This track is best used for bedtime routines, or meditation.

It is best to use headphones, and in a quiet and dim room. Most users report falling asleep before the eight-minute track completes. If you were to pick just one music track for sleep, science has shown that “Weightless” is one of the best.

2.Clair de Lune – Claude Debussy

Debussy’s “Clair de Lune” is a timeless classical piano work made famous for it’s soft dynamic, flowing structure, and delicate emotional quality. The name translates “Light of the Moon”, and delivers on that promise too, as the piece ushers listeners through a placid, dreamlike musical journey.

While not composed with sleep in mind, “Clair de Lune” remains a favorite among listeners who want calming music that doesn’t call for attention. The slow tempo and dynamic control makes drifting to sleep easy, without the dangers of jarring crescendos or rapid rhythmic shifts interrupting such a thing.

Its romance and impressionistic style make it ideal evening listening, and it works well as background accompaniment to reading, journaling, or simply unwinding before bed. On many sleep playlists on Spotify and YouTube, you can find “Clair de Lune”, and with proven success for quitting the spine-tingling twitches that accompany turbulence in the nervous system to ease its way into sleep. 3.Deep Sleep Music

3.Delta Waves – SleepTube

Delta wave music is one of the most effective mechanisms available in sleep music science. Delta wave music is made with delta frequencies, typically in the range of 0.5-4 Hz, which correspond with the deepest stages of non-REM sleep.

SleepTube is a popular channel on YouTube that has created hours long audio tracks with delta wave binaural beats paired-up ambient soundscapes.

SleepTube’s “Deep Sleep Music Delta Waves” videos are typically 3–8 hours long and are deftly mixed so that there aren’t any spikes or sudden changes in frequency — which is essential for sustainable sleep. Individuals with insomnia or nighttime anxiety can greatly benefit from this type of music.music for sleep

The tracks usually include sounds such as rain, distant thunder, soft bells, or synthesizer pads and are processed together to create a background soundscape to promote deep relaxation. If you have difficulties maintaining sleep throughout the night, SleepTube’s delta waves videos are worth a try.deep sleep music

4.Ambient 1: Music for Airports – Brian Eno

Broken down as an art project, Brian Eno’s “Music for Airports” was not only orbiting “artistic success”, it was an applicable tool for sleep. Originally, Eno made this album to calm the perception of anxiety induced by air travel – the simple repetition of the melodic structures are even surprisingly effective at lulling the brain asleep.

With no lyrics, no transitions, and a slow tempo this album serves a simple purpose perfectly for those that need sound as suggestion rather than intrusion, but as a suggestion to sleep. The sounds create a sonic weather for the thoughts to drift without extreme stimulation – a perfect sonic net to let go of the worries of the day.

The textures are so ambient you will not know that you are still absorbing the sustaining body of the music, but will still provide warmth to your ears in comfort – but not distract or engage the psyche.

The music is so open ended that it promotes a very relaxed state of being; breathing and contemplation are engaged naturally in deep contemplation and rest. deep sleep music

This is one of the most interesting and popular pieces for sleep and meditational sleep practice.

5.Rainforest Sounds – Nature Sound Retreat

Natural ambient sounds have been utilized to enhance relaxation and sleep for many years, and recordings of rainforest sounds can be some of the most effective, together with recordings of ocean sounds.

The “Rainforest Sounds” track from Nature Sound Retreat combines soft rainfalls, distant bird calls, streams of flowing water and leaves gently rustling into a seamless audio experience that captures the gently soothing presence of nature.

While this audio track is effective for sleep for many individuals, one of the strongest impacts is the consistent white noise effect.

The several, soft natural sounds that are overlapped, alter the likelihood of disturbances in the background, as well as quietening the mind, which are frequently responsible for keeping individuals awake at night. The subtly repetitive audio doesn’t change or spike.deep sleep music

Listeners will often say that they feel as though they are inside of a quiet jungle hut as it is lightly raining outside – precisely the right ambiance to fall into sleepy, deep rest. The gentle audio never changes in a spike direction, which is very important when creating a sleep environment.music for sleep

Rainforest soundtracks are especially effective for those living in noisy conditions or places with lots of activity, e.g., apartments or cities, or for those individuals experiencing anxiety at night.

6.Echoes of Time – Kevin MacLeod

Kevin MacLeod’s “Echoes of Time” is a hidden gem in the sleep music genre that features ambient tones, and minimalistic piano that develop very slowly over several minutes. The music is loosely structured while also free flowing, furthering a feeling of timelessness, which is exactly what you are looking for right before you drift off into a deep sleep.

The soft reverb and echoing elements in the music is remarkably good for stilling the mind, allowing distance and space for thoughts to dissipate and slow down; there’s no beat or melody to follow, making it suited for unconscious listening while your body shuts down.

This music is also royalty free which is why it is widely used in meditation apps, podcast episodes, and guided sleep practices. It is versatile, effective, and beautiful to listen to.

7.Blue in Green – Miles Davis

Even though jazz is not typically thought of as a genre associated with sleep, “Blue in Green” by Miles Davis breaks the mold. This slow, moody composition from the classic album Kind of Blue is hauntingly beautiful and has elements of meditative sound. The soft trumpet melodies and sparse piano accompaniment place the listener in a peaceful, reflective mind-set.relaxing sleep music

In regards to your relaxation response, the slower tempo and emotional delivery represent a familiar but different expectation pathway for the response.

This is, importantly, not faster energetic jazz but appears to unfold at a much more relaxed pace providing your brain with opportunities to rest. There are no jarring transitions or big loud instruments playing at the same time, making this a surprisingly good track for “pre-sleep” routine.

If you enjoy music that is rich, soulful and doesn’t push your energy level to a stimulation place, then you may find Blue in Green to be both relaxing and emotionally satisfying. It also provides a pleasant interlude choice for someone who may want something less ambient but musically engaging that still helps with anxiety reduction.

8.Spa Music – Soothing Relaxation

Spa music is soothing for the mind and body, and while it is often used in massage rooms and wellness centers, it is just as useful to promote sleep too. The “Soothing Relaxation” YouTube channel and Album series consist of tracks that have peaceful melodies accompanied by mellow harmonies using instruments like harp, flute, soft piano, and ambient pads.music for sleep

These tracks are designed without any jarring parts at all, the music features gentle fade outs, and repetitive sections — perfect for drifting off to sleep. The other major plus with spa music is a lot of it can easily be played at a low volume in the background with very little distraction, and while doing other activities, like reading, meditating, or getting ready to sleep.

Some of the versions of tracks have water sounds or Tibetan Singing Bowls but they are usually subtle and mostly masked so they are mainly relaxing. Play spa music for an evening soak or for a pre bedtime routine, it will provide a luxurious calm and help to settle your nervous system.relaxing sleep music

9.Night Rain – Calmsound

Rain sounds are a staple for sleep, and Calmsound’s “Night Rain” upped the ante. Calmsound’s “Night Rain” is a continuous and steady rain recording made at night that captures the natural sound of gentle rain on rooftops, trees, and ground not too far away.

One of the reasons to use “Night Rain” is because it is entirely even in its texture. This means that if you are looking to use the sound for masking other sounds in your environment — such as traffic, barking dogs, or snoring — it is a perfect choice. Some rain recordings include rolling thunder, and others have volume fluctuations, but “Night Rain” is soft and even throughout — you won’t have any surprises while listening.relaxing sleep music

As such, I recommend “Night Rain” to anyone who struggles with insomnia, or has tendency to wake during the night. For many people, rain reconnects them with the sense of safety and nostalgia, which is an emotional layer to all of the other benefits to listening to such sounds when sleeping.music for sleep

10Piano Rain – Relaxing White Noise

“Piano Rain,” by Relaxing White Noise, combines two of the most impactful elements of primarily sleep music; soft melodies on acoustic pianos and soft rain. The resulting hybrid track creates a true dreamy atmosphere that will appeal to fans of instrumental music as well those who love natural sounds.music for sleep

The pieces played on the piano are slow, repetitive, and light — easy to listen to while bedtime. The rain acts as a grounding base; blocking other noises and setting the stage for relaxation. Along with the rain, the piano music gives your body and mind an auditory blanket to rest under, store, or stretch your thoughts, allowing only a body release.music for sleep

This track truly is particularly useful for creative minds or individuals who tend to overthink and simply need something melodic yet minimal to focus on for a peace of mind before sleep occurs. The way the two sounds interact with one another is non-intrusive and gently intend to commit the listener into a sleepy state.music for sleep

conclusion

music for sleep Choosing the best piece of music for your nighttime routine can greatly affect your sleep quality. As we have examined, when choosing the best music for sleep you are not concerned about melody or lyrics — it is about peace, regularity, and relaxation.

The songs in the top 10 we listed all have a similar element ; they lull your body and mind into a calm state that can help you fall asleep quicker and stay asleep longer.music for sleep

music for sleep Whether it is the scientifically designed fading tones of “Weightless” by Marconi Union, the gentle piano of “Clair de Lune,” or the natural sounds represented by “Night Rain,” each of these pieces is a different path toward calm. The variety of musical forms and pathways to sleep give you an opportunity to create your personalized sleep playlist. music for sleep

Some people will find the ambient tones and delta waves more helpful for sleep, while others will find the piano or melodic instruments more useful for sleep, yet others will find their sleep clues in the natural world (such as rain and wind). music for sleep

music for sleep Picking the right tracks to help you sleep is just as important as knowing which tracks to avoid. Music with too much energy, large emotional range, and unpredictable loudness can stimulate the brain and delay the onset of sleep. music for sleep

music for sleep You might assume that all music with a relaxing quality might be effective, but things even as subtle as a sudden violin swell, percussive rhythm, or unexpected tempo shift may interfere with your body when you are trying to wind down.music for sleep

music for sleep Don’t forget music should only be part of a larger sleep hygiene protocol. Lower the lights, avoid screens, maintain a consistent bedtime, and use 30-60 minutes of music designed for sleep, and your will train your body to associate music with relaxation and sleep.music for sleep

Overall, using music to sleep is a soft, natural, and enjoyable way to gain back the rest your body is craving.

It is very accessible to get started, easily made to suit your taste, and probably most importantly, is heavily supported by science and centuries of prior use. music for sleep

Try listening to a few of the tracks on this list, observe your body’s responses, and don’t be afraid to play with things until you find a combination that works best for you; a good night rests one playlist away.music for sleep