You’ve probably heard the old advice: avoid screens before bed. But for many people, drifting off to the sound of a favorite TV show, audiobook, podcast, or music has become part of their nightly routine.
In fact, a 2018 study found that over half of people with sleep issues use music to help them doze off. While sleep experts agree that looking at screens late at night isn’t good sleep hygiene, simply listening – not watching – can be a different story.
“It’s like Goldilocks,” says Dr. Rachel Salas, a sleep medicine specialist at Johns Hopkins University. “It’s a matter of what works for you. It’s not just about your bedtime routine, but your whole environment.”
Everyone is different. For some, listening to a familiar show or podcast helps them relax and get to sleep. For others, it might be a distraction. Experts share a few tips for making sure your listening habits support, rather than disrupt, a good night’s rest.
How to Use Audio to Wind Down for Sleep
The main rule is that whatever you listen to should help you relax – not keep you awake, says Dr. Shalini Paruthi, a sleep medicine doctor in St. Louis. If your chosen audio is too engaging or stimulating, it could actually make it harder to fall asleep or reduce your total sleep time. Adults should aim for at least seven hours of sleep each night.
Predictable or soothing noise can signal to your brain that it’s time to wind down, Dr. Salas notes. That’s why some people find comfort in falling asleep to a favorite show they’ve already seen, a gentle podcast, or calming music. Dr. Lindsay Browning, a sleep psychologist in the UK, suggests choosing something familiar and not too exciting – avoid cliffhangers and new stories that might keep you listening.
When and How to Turn the Sound Off
While listening can help you drift off, it’s best not to let audio play all night. Dr. Browning recommends setting an auto-timer so the sound stops soon after you fall asleep. Sudden noises, changes in volume, or unexpected sounds in shows or podcasts can trigger micro-awakenings, even if you don’t remember them, and disturb your sleep cycle.
White noise or ASMR can be especially helpful if you live in a noisy neighborhood. Consistent, gentle sound can mask environmental noise – like late-night crowds or traffic – and help you stay asleep.
What If You’re Struggling with Insomnia?
For some, listening to audio at bedtime is a way to quiet racing thoughts. If your mind is too active as you try to fall asleep, Dr. Browning suggests taking proactive steps earlier in the day. Set aside time to process worries or try cognitive shuffling – thinking of random, neutral words to redirect your thoughts.
Learning to calm your mind without relying on external audio is ideal, says Browning. If listening hasn’t helped after a couple of weeks, it might be time to see a board-certified sleep physician. Evidence-based therapies like cognitive behavioral therapy for insomnia, or medication when appropriate, can address the root causes of sleeplessness, says Dr. Paruthi.
