1. Match the Music to Your Breathing

Your brain will mimic the music’s rhythm and transition you from awake and restless to deep sleep. You want to choose music that will help slow your breathing and heart rate. Look for tracks that:

• Have a tempo of 60-80 beats per minute.
• A simple melodic structure
• Consist of minimal dynamic changes in the rhythm

Certain genres like calming ambient, classical, and soft jazz can leave you feeling safe and calm.

2. Build a Consistent Bedtime Routine

Music can become a signal for your brain. If you listen to the same song every night, your brain will associate those songs with sleep. This is called classical conditioning and is a great tool to heal sleep issues. Try this ritual to create a powerful psychological link between music and sleep:

• 30 minutes before sleep with no screens and dim lights
• Start your sleep playlist
• Pair the music with journaling, stretching or some breathing techniques.

3. Use Your Environment

Not everyone can sleep with headphones. If this is you, try:

• A speaker playing music on the opposite side of the room
• Your phone under your pillow
• Sound pillows with built-in speakers

You can blend music with diffusers or weighted blankets to build a relaxing experience

4. Block Out Disruptive Noises

If you are a light sleeper and wake up from small noises, like footsteps or doors closing. Music can help mask these interruptions

• Pink noise: This is like white noise but more balanced and calming
• Nature sounds with slow melodies
• Binaural beats that are associated with deep sleep

5. Use Music to Help Your Let Go

Sometimes it’s not just background noise but your thoughts are what keep you up at night. Anxiety and restless thoughts can be a huge sleep disruptor. Music can heal redirect your mind away from spiralling thoughts. Consider music that also includes guided meditations to calm your nervous system before sleep. Try music that:

• Has no lyrics or lyrics in a language that you don’t understand
• Evoke feelings of safety and inner peace
• Uses repetitive beats to induce a trance-like state

Bonus Tip:

Keep a sleep journal or sleep tracker to note how your sleep quality changes with different types of music. You might find certain songs work better than others by tracking it.