Can Music Help with Insomnia? What the Science Says About Sleeping Better

Insomnia affects millions of people globally—making it harder to fall asleep, stay asleep, or wake up feeling rested. While sleeping pills offer temporary relief, they come with side effects, dependency risks, and long-term ineffectiveness. This has fueled the rise of interest in non-pharmacological approaches like mindfulness, cognitive-behavioral therapy—and yes, music.

But is there evidence that music actually improves sleep?

A rigorous 2022 Cochrane systematic review of randomized controlled trials gives us a clear, evidence-based answer: Listening to music can significantly improve subjective sleep quality in adults with insomnia symptoms. The story, however, is nuanced.

The Review: A Deep Dive into Music’s Impact on Sleep

Researchers analyzed 13 randomized controlled trials involving 1007 adults who experienced insomnia or sleep difficulties. Participants listened to pre-recorded music for 25 to 60 minutes a day, for periods ranging from 3 days to 3 months. Music was compared to either no treatment or treatment as usual (e.g. standard sleep hygiene advice).

Key Findings: What the Evidence Shows

1.Music Improves Sleep Quality

• Measured with the Pittsburgh Sleep Quality Index (PSQI), sleep quality improved by an average of 2.79 points, a change considered clinically meaningful.

• The quality of evidence was rated moderate, meaning we can be reasonably confident that this is a real effect.

2.Other Sleep Aspects Show Limited Evidence

• Sleep onset latency (how long it takes to fall asleep): May improve slightly.

• Total sleep time and sleep efficiency: Showed mild benefits, but the evidence was low-quality.

• Sleep interruption (number of nighttime awakenings): No consistent effect found.

• Insomnia severity: Only two small studies assessed this; results were inconclusive.

3.Objective vs. Subjective Outcomes

Objective data (e.g. EEG or polysomnography) did not consistently show improvements, suggesting that music may primarily enhance the experience of sleep—which is still a meaningful benefit for patients.

How Does Music Improve Sleep?

1. Autonomic Nervous System Regulation

Music—especially slow, soothing tracks—can reduce heart rate, blood pressure, and cortisol levels, triggering a physiological shift into the parasympathetic “rest-and-digest” state.

2. Emotional and Cognitive Modulation

• Reduces anxiety and stress, common drivers of insomnia.

• Distracts from negative ruminative thoughts that often worsen sleep onset delays.

• Acts as a positive conditioning cue, helping the brain associate specific music with relaxation and sleep.

3. Entrainment and Rhythm Synchronisation

Slow-tempo music (60–80 beats per minute) can entrain brainwaves toward alpha and theta patterns—states linked with pre-sleep relaxation and early sleep stages.

What Kind of Music Works Best?

Not all music is equal when it comes to sleep.

What Worked in the Studies:

• Instrumental music (no lyrics)

• Slow tempo, steady rhythm, and soft dynamics

• Genres included classical, ambient, traditional lullabies, and cultural music

• Participants had better results when allowed to choose from curated playlists rather than receiving a fixed track

Personal preference matters—music that feels emotionally safe and familiar is more effective than generic background sounds.

Is It Safe?

Absolutely. None of the included studies reported any adverse effects. That makes music a low-risk, low-cost, and easily accessible option for anyone seeking better sleep—especially for people with chronic conditions, older adults, and those who prefer to avoid medication.

How to Use Music for Better Sleep: A Quick Guide

If you’re a clinician recommending this to patients—or someone exploring it for yourself—here’s how to do it right:

1. Make It a Ritual

• Listen at the same time every night, ideally 30–60 minutes before bed.

• Create a sleep-friendly environment: dim lights, no screens, and a consistent bedtime.

2. Curate Thoughtfully

• Avoid upbeat, lyrical, or unpredictable music.

• Choose soft, repetitive, and emotionally neutral or calming tracks.

• Try apps that offer sleep-specific playlists or build your own.

3. Stay Consistent

• Commit for at least 2–3 weeks. The Cochrane review showed that longer duration of intervention produced better results.

4. Combine with Good Sleep Hygiene

• Maintain a stable wake-sleep schedule

• Avoid caffeine, alcohol, and digital devices before bed

• Practice gentle winding-down activities (like reading or stretching)

Final Word: Music as a Companion in Sleep Recovery

Music isn’t a cure-all. But in an overstimulated world where silence often feels distant, music offers a gentle, non-invasive bridge to better sleep.

While it may not change brain waves or sleep architecture overnight, it does change what often matters most: how sleep feels.

We believe healing doesn’t always begin in clinics—it can start with simple, intentional moments, like pressing play on your favourite calming track and giving your mind permission to rest.