Is it bad to sleep with music on?

For most people, falling asleep to quiet, calm sound is fine, and many find it helps. But a few habits can make it work against you. Here's how to do it well.

What can go wrong

• Volume. Loud sound all night can disturb your sleep and, over time, isn't good for your hearing. Keep it low.
• Earbuds. Sleeping in earbuds can be uncomfortable, put pressure on your ears and be risky if they fall out and you roll onto them. A speaker or soft sleep headphones are usually better.
• Catchy music. Songs with strong melodies can get stuck in your head. Some research suggests these "earworms" can keep replaying at night and disturb sleep, which is a good reason to choose sound without a strong tune.
• Sudden changes. A track that builds to a loud ending, or a playlist that jumps to something upbeat, can wake you up.
• The screen. Choosing the next track means picking up your phone. Start one long soundscape instead.

How to do it well

1. Choose slow, dark, steady sound with no lyrics and no melody to follow.
2. Turn the volume down until it's just above the room noise.
3. Use a timer so the sound fades out after you fall asleep. Try the sleep timer.
4. Use a speaker beside the bed rather than earbuds if you can.

Soundscapes made for falling asleep

Heavy Blanket, Slow Wave and Loli play in full above. They're from Claritune's Sleep mood, made to be as uneventful as possible.

Frequently asked questions

Should I play music all night or just while falling asleep?

A timer is usually the better choice. It helps you fall asleep without sound running for hours.

Is noise better than music for sleep?

Both can work. Steady noise is great at masking disturbances. Slow ambient soundscapes, like those in Sleep, combine noise-like textures with soft tones.

What if I can't sleep without sound?

That's common and usually harmless. If you have ongoing trouble sleeping, talk to a doctor.