Sounds to fall asleep fast

When you can't fall asleep, the problem is often not your body but your mind: it keeps finding things to think about. Sound can help in two ways. It masks the small noises that keep you alert, like traffic, a fridge or a neighbour, and it gives your attention something soft and dull to rest on instead of your thoughts.

The key word is dull. Good sleep sound is deliberately uninteresting.

What helps you drift off

• Low frequencies. Deep, warm tones feel calming. Bright, high sounds feel alerting.
• No melody. A tune gives your brain something to follow. Drones and textures don't.
• Slow and steady. Nothing that builds, drops or surprises.
• Quiet. Just above the noise in the room. If you can hear details, it's too loud.

Soundscapes for falling asleep

These are from Claritune's Sleep mood, which is built on dark, heavy, slow textures. Heavy Blanket, Slow Wave and Loli play in full above. Others to try:

Obsidian layers deep textures over pink noise and is good for noisy nights. The Void is vast and empty, for a racing mind. Total Stillness is the most minimal of all.

A simple bedtime routine

1. Dim the lights and put your phone face-down 20 to 30 minutes before bed.
2. Start a calm soundscape from Calm while you wind down, then switch to a Sleep soundscape when you lie down.
3. Turn the volume down until it's barely there.
4. Use the sleep timer so the sound fades out on its own after you drift off.

Frequently asked questions

Is it bad to fall asleep with music on?

For most people it's fine at a low volume, and a timer means it isn't playing all night. We look at this in more detail in is it bad to sleep with music on?

What's better for sleep, music or noise?

Both can work. Noise masks disturbances well; slow ambient music can feel more soothing. Many sleep soundscapes, like Obsidian, combine the two.

When should I talk to a doctor?

If you regularly can't sleep, or you're tired during the day despite enough time in bed, talk to a doctor. Sound can help you relax, but it doesn't treat sleep disorders.