TL;DR

• Music can improve both subjective and objective sleep quality, with relaxing music showing significant benefits.
• Different types of music, including classical and soft music, have been found effective in aiding sleep.
• The effectiveness of music as a sleep aid can vary based on individual preferences and suggestibility.
• Music can serve as a distraction, relaxation tool, and even a routine part of sleep preparation.
• Some music may disrupt sleep due to involuntary musical imagery or "earworms."

How Does Music Help You Sleep? 🎶

Music has been shown to aid sleep through several mechanisms. It can promote relaxation by reducing sympathetic nervous system activity, which decreases anxiety, blood pressure, and heart rate, leading to improved sleep quality (Harmat et al., 2008). Music also serves as a distraction from stressful thoughts, helping individuals focus on the music rather than their worries (Dickson & Schubert, 2019). Additionally, music can mask background noise, creating a more conducive environment for sleep (Dickson & Schubert, 2019). The enjoyment of music and cultural expectations around its use can also play a role in its effectiveness as a sleep aid (Dickson & Schubert, 2019).

What Types of Music Are Most Effective for Sleep? 🎼

Research indicates that relaxing classical music is particularly effective in improving sleep quality. In a study involving young adults, listening to classical music before bed significantly improved sleep quality compared to an audiobook or no intervention (Harmat et al., 2008). Similarly, older adults experienced better sleep quality when listening to soft music, with improvements in sleep duration, efficiency, and latency (Lai & Good, 2005). These findings suggest that music with a slower tempo and soothing qualities is generally more effective for sleep.

Table: Characteristics of Effective Sleep Music

Can Music Disrupt Sleep? 🎧

While music can aid sleep, certain types can also disrupt it. A study found that listening to instrumental music before bed increased the incidence of "earworms," or involuntary musical imagery, which worsened sleep quality (Scullin et al., 2021). This suggests that while music can be beneficial, it is important to choose the right type to avoid potential disruptions.

How Do Personal Preferences Influence Music's Effectiveness? 🎵

The effectiveness of music as a sleep aid can vary based on individual preferences and suggestibility. Some people may find music more beneficial due to their personal engagement with music or their cultural beliefs about its effects (Trahan et al., 2018). Additionally, individuals with a low suggestibility index may experience more significant improvements in sleep quality when listening to music (Cordi et al., 2019).

Conclusion

Music can be a powerful tool for improving sleep quality, offering a non-pharmacological option for those struggling with sleep disturbances. Relaxing classical and soft music are particularly effective, while personal preferences and suggestibility can influence outcomes. However, care should be taken to avoid music that may induce earworms, which can disrupt sleep. Overall, incorporating music into a bedtime routine can be a simple and enjoyable way to enhance sleep.

References

Dickson, G., & Schubert, E. (2019). How does music aid sleep? literature review.. Sleep medicine, 63, 142-150. https://doi.org/10.1016/J.SLEEP.2019.05.016

Cordi, M., Ackermann, S., & Rasch, B. (2019). Effects of Relaxing Music on Healthy Sleep. Scientific Reports, 9. https://doi.org/10.1038/s41598-019-45608-y

Trahan, T., Durrant, S., Müllensiefen, D., & Williamson, V. (2018). The music that helps people sleep and the reasons they believe it works: A mixed methods analysis of online survey reports. PLoS ONE, 13. https://doi.org/10.1371/journal.pone.0206531

Harmat, L., Takács, J., & Bódizs, R. (2008). Music improves sleep quality in students.. Journal of advanced nursing, 62 3, 327-35. https://doi.org/10.1111/j.1365-2648.2008.04602.x

Lai, H., & Good, M. (2005). Music improves sleep quality in older adults.. Journal of advanced nursing, 49 3, 234-44. https://doi.org/10.1111/J.1365-2648.2004.03281.X

Scullin, M., Gao, C., & Fillmore, P. (2021). Bedtime Music, Involuntary Musical Imagery, and Sleep. Psychological Science, 32, 985 - 997. https://doi.org/10.1177/0956797621989724

Dickson, G., & Schubert, E. (2020). Musical features that aid sleep. Musicae Scientiae, 26, 497 - 515. https://doi.org/10.1177/1029864920972161

Kirk, R., & Timmers, R. (2024). Characterizing music for sleep: A comparison of Spotify playlists. Musicae Scientiae. https://doi.org/10.1177/10298649241269011