Last updated: October 2026
Yes, for many adults. A 2022 Cochrane review of 13 trials found that listening to music daily, for 25 to 60 minutes, improved self-rated sleep quality in people with insomnia symptoms. Slow, calm, instrumental music you know and like, at around 60 to 80 beats per minute and a low volume, is the best bet.
Below: what the research shows, the kind of music that works best, how to use it, how it compares with white noise, podcasts, ASMR and sleep stories, the honest truth about binaural beats, earworms, sleeping in earbuds, partners, and when to see a GP.
Quick version: pick 30 to 45 minutes of slow, gentle, mostly instrumental music. Start it as part of your wind-down, keep the volume just loud enough to hear, set a timer so it stops, and use the same playlist every night for at least two to three weeks.
Does music help you sleep?
The best evidence says it can, mainly for how well you feel you slept. The 2022 Cochrane review pooled 13 randomised trials with 1,007 adults who had trouble sleeping, who listened to music daily for 25 to 60 minutes over three days to three months.
- Sleep quality: music improved scores on the Pittsburgh Sleep Quality Index by about 2.8 points on a 0 to 21 scale compared with no treatment or usual care. The reviewers rated this moderate-certainty evidence.
- Falling asleep and staying asleep: low-certainty evidence suggested music may reduce self-reported problems with getting to sleep, total sleep time and sleep efficiency.
- Sleep trackers in the lab: in the three trials that measured sleep objectively, music may not have changed these measures.
- Side effects: none of the trials reported any.
A 2021 review of five trials in adults aged 60 and over found a similar picture: better sleep quality with music, with slow, sedative music doing better than more rhythmic music, and the clearest results after more than four weeks.
So music is not a cure for insomnia, but it is a cheap, safe habit that helps many people feel more rested.
Why music can help
Researchers at the University of New South Wales reviewed the theories and grouped them into six: relaxation, distraction from worrying thoughts, syncing body rhythms to the beat, masking background noise, simple enjoyment, and expectation. Masking had the best support; the rest ranged from mixed to possible.
In plain terms, music gives a busy mind something gentle to follow and covers the noises that jolt you awake. Played nightly, it also becomes a cue that sleep is coming. The same team found sleep scores improved within the first one or two weeks of nightly listening.
If your mind races in bed, see how to fall asleep fast.
What kind of music is best for sleep?
There’s no single perfect track. A survey of 651 people by UK researchers found 62% used music to help them sleep, and their choices were highly personal rather than sharing one musical formula. That said, the music used in successful trials has a lot in common.
- Slow tempo, about 60 to 80 beats per minute. In one trial, adults aged 55 and over listened to soft, slow, instrumental music at about 60 to 80 beats per minute for 40 minutes a night. After six weeks their average sleep quality score fell from 10.2 to 5.9 (lower is better), while the control group didn’t change.
- Mostly instrumental. Lyrics invite you to follow the words or sing along.
- Calm and predictable. No sudden drops, build-ups or loud choruses.
- Music you know and like. Familiar music holds no surprises.
Types that usually fit: slow solo piano, soft ambient music, slow classical movements, gentle acoustic guitar, soft strings, and music blended with rain or waves. Save for daytime: anything upbeat, anything with a strong beat or drop, and songs you sing along to.
How to use music for sleep
- Start early. Put it on about 30 to 45 minutes before lights out, as part of your bedtime routine. Trials used 25 to 60 minutes.
- Make one playlist and stick with it. The same music each night builds the “time for sleep” link. Turn off autoplay so nothing lively follows.
- Set a sleep timer. Let it stop after 30 to 60 minutes rather than playing all night.
- Keep it quiet. The NHS advises that music should be just loud enough to hear comfortably. The World Health Organization suggests keeping devices at no more than 60% of maximum volume.
- Put the phone away. Use do not disturb, turn the screen face down and don’t scroll for the next song.
- Give it time. Try it every night for at least two to three weeks before you judge it.
Music works best on top of the basics: regular sleep and wake times, a cool, dark room and less caffeine late in the day. See our sleep hygiene guide.
Music vs white noise, podcasts, ASMR and sleep stories
All of these give your mind something to hold on to. They differ in how much research is behind them.
| Option | How it may help | Evidence | Watch out for | Best for |
|---|---|---|---|---|
| Slow music | Relaxes, distracts, masks noise | Strongest: Cochrane review, moderate certainty | Earworms, volume | Most people winding down |
| White, pink or brown noise | Steady sound that masks sudden noises | Mixed; see our noise guide | Volume if left on all night | Noisy streets, snoring partners |
| Podcasts and audiobooks | Distract from racing thoughts | Little direct research; in some trials music did better than audiobooks | Gripping content keeps you awake | Busy minds |
| ASMR | Soft whispering and tapping | Very little sleep research | Some find it irritating | People who already enjoy it |
| Sleep stories | Slow, uneventful narration | Little direct research | Plot can pull you in | People who like being read to |
| Binaural beats | Said to nudge brainwaves toward sleep | Weak and inconsistent (see below) | Needs headphones | Curious listeners, as an experiment |
For a closer look at noise colours, read brown noise vs white noise vs pink noise.
Binaural beats for sleep: the honest evidence
Binaural beats play a slightly different tone in each ear. Your brain hears a third, pulsing tone at the difference between the two, which can be heard at about 1 to 30 hertz. Because each ear needs its own tone, they only work through headphones or earbuds.
The claim is that slow beats pull your brainwaves into a sleepy rhythm. A 2023 systematic review of 14 brain-recording studies found this “entrainment” idea poorly supported: five studies fitted it, eight contradicted it and one was mixed. A 2026 review of trials in young adults found some small benefits from music and binaural-beat sessions, but the studies were small and varied.
Our view: at a low volume they’re unlikely to harm you, but there’s no good evidence they beat ordinary slow music, and you’d need headphones in bed. Try a few nights with and without, and keep whatever helps.
Earworms: when music keeps you awake
Music can backfire. In a 2021 study from Baylor University, people who listened to a lot of music reported more earworms (a tune stuck on loop) at night, and those earworms were linked to worse sleep quality. In a sleep lab follow-up, 50 young adults heard either the lyric or instrumental-only versions of popular songs before bed. Those given the instrumental versions had more night-time earworms and worse measured sleep.
The likely lesson is about catchiness: hooky pop melodies are easy to replay, with or without words. To lower the risk:
- Choose slow, flowing music without a strong hook rather than instrumental versions of songs you know well.
- If a tune gets stuck, switch to something absorbing but calm, like a slow 4-7-8 breathing count or a body scan.
Is it safe to sleep with headphones or earbuds?
For most adults, occasional use at a low volume is fine. The risks are mostly volume and comfort.
- Volume: long hours of loud listening can damage hearing, so keep it low and use a timer.
- Comfort: hard earbuds press into the ear when you lie on your side. Soft sleep earbuds, a headband with flat speakers or a pillow speaker are kinder.
- Hygiene: clean earbuds regularly. If your ears feel sore, itchy or blocked, take a break, and ask a pharmacist if it doesn’t settle.
- Alarms: make sure you can still hear your alarm and the smoke alarm.
If you live with ringing in the ears, the NHS suggests avoiding total silence, as soft music or sounds can help distract from tinnitus. See tinnitus at night. If you just want silence, earplugs are the simpler option.
Partners and speakers
One person’s calming playlist is another’s annoyance. Use a small speaker on your side of the bed at the lowest volume you can hear, with a timer, or a headband or pillow speaker so the sound stays with you. If you’re covering a partner’s snoring, a steady noise may mask it better. When your needs just don’t match, read sleep divorce, and try a sleep mask if light is the issue too.
Music as part of a wind-down
Music pairs well with other calming habits: a 10-minute sleep meditation, yoga nidra, gentle stretching or reading with the lights low.
Some people also make a supplement part of the ritual. Our Magnesium Glycinate Sleep Complex combines magnesium bisglycinate and citrate (148mg of magnesium per serving) with glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to a reduction of tiredness and fatigue and to normal psychological function. It’s for adults only, and it isn’t a treatment for sleep problems. Read more in magnesium for sleep.
When to see a GP
Music is a helpful habit, not a treatment. The NHS advises seeing a GP if changing your sleeping habits hasn’t helped, you’ve had trouble sleeping for months, or poor sleep is making it hard to cope day to day. A GP will look for the cause and may offer cognitive behavioural therapy (CBT) for insomnia, face to face or as an online programme.
Also see a GP if you think you might have sleep apnoea, or if your hearing seems to be getting gradually worse. If you feel unable to cope, call NHS 111, or Samaritans on 116 123.
FAQs
Does music help you sleep?
For many adults, yes. A 2022 Cochrane review of 13 trials found daily music listening improved self-rated sleep quality in people with insomnia symptoms. It’s a helpful habit, not a cure.
What is the best music for sleep?
Slow, calm, mostly instrumental music at about 60 to 80 beats per minute that you know and enjoy, played quietly. Avoid upbeat, catchy songs.
Is it bad to sleep with music on all night?
There’s no need. Trials used 25 to 60 minutes, so a timer that stops it after 30 to 60 minutes is enough. Keep the volume low.
Do binaural beats help you sleep?
The evidence is weak and inconsistent, and there’s no good evidence they beat ordinary slow music. They’re unlikely to harm you at a low volume.
Is it safe to sleep with earbuds in?
Occasional use is fine for most adults. Keep the volume under 60% of maximum, use a timer, and stop if your ears feel sore, itchy or blocked.
Is music or white noise better for sleep?
Music has stronger evidence for sleep quality. Steady noise is often better at masking traffic or snoring. Many people use music to wind down and noise through the night.
Sources
- Jespersen KV, et al. Listening to music for insomnia in adults. Cochrane Database Syst Rev. 2022.
- Chen CT, et al. Effect of music therapy on improving sleep quality in older adults: a systematic review and meta-analysis. J Am Geriatr Soc. 2021.
- Shum A, et al. The effects of sedative music on sleep quality of older community-dwelling adults in Singapore. Complement Ther Med. 2014.
- Dickson GT, Schubert E. How does music aid sleep? Literature review. Sleep Med. 2019.
- Dickson GT, Schubert E. Music on prescription to aid sleep quality: a literature review. Front Psychol. 2020.
- Trahan T, et al. The music that helps people sleep and the reasons they believe it works. PLoS One. 2018.
- Scullin MK, et al. Bedtime music, involuntary musical imagery, and sleep. Psychol Sci. 2021.
- Ingendoh RM, et al. Binaural beats to entrain the brain? A systematic review. PLoS One. 2023.
- Elnazer HY. Music and binaural beat interventions for young adults: a systematic review. Acta Neuropsychiatr. 2026.
- NHS. Hearing loss.
- World Health Organization. Deafness and hearing loss: safe listening.
- NHS. Tinnitus.
- NHS. Insomnia.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
