Effects of Listening to Music While Sleeping: Does It Enhance Sleep Quality?

Listening to music before and while sleeping can improve sleep quality and duration.

In a study to determine the effect of listening to music at bedtime in 60 people aged 60–83, researchers subjected the experimental group to 45 minutes of “soothing music” at bedtime daily for three weeks.

The results showed that the participants exposed to music at bedtime experienced “significantly” better sleep quality as measured by the Pittsburgh Sleep Quality Index (PSQI).

The participants also improved across all the individual components of sleep quality: sleep onset latency, sleep duration, sleep efficiency, sleep duration, and perceived sleep quality.

In another study, researchers divided 94 participants aged between 19 and 28 into three groups.

The first group listened to classical music for 45 minutes at bedtime, and the second group listened to an audiobook for the same duration daily. The third group, the control group, listened to no audio at bedtime.

The study results showed that classical music at bedtime statistically significantly improved the subjective sleep quality and depressive symptoms of participants.

These results were not observed in the group that listened to audiobooks at bedtime and the control group.

Countless other studies have established the same conclusion that relaxing or listening to sleep music improves sleep quality and can serve as an alternative, inexpensive intervention for reducing sleep issues like insomnia.

Sleep quality is a measure used to gauge how well someone slept. It has four major components, namely:

Music has a profound effect on the human body and mind, including helping you relax and decrease physiological arousal.

Physiological arousal is a state of heightened activity within the autonomic nervous system” typified by high cortisol (stress hormone) levels and increased blood pressure and heart rate.

Heightened physiological arousal makes it difficult for anyone to transition from a state of wakefulness to sleep, prolonging sleep onset.

You want to keep sleep latency to about 10 to 20 minutes. As we established earlier, sleep onset latency is one of the components of sleep quality.

Scientists have also established a bidirectional relationship between sleep and stress. Stress can lead to poor sleep, and poor sleep can increase stress, leading to a vicious cycle requiring significant interventions.

A meta-analysis of other studies showed that music had an immense impact on physiological arousal. It reduces cortisol levels, blood pressure, and heart rate, making the transition from wakefulness to sleep more rapid.

Another study found that soothing music at bedtime improved sleep onset latency and efficiency. The participants also showed reduced situational anxiety, which is strongly correlated with sleep efficiency.

Another benefit of listening to music at bedtime is that it helps you fall asleep faster, what researchers call sleep onset latency.

As mentioned earlier, the goal is to fall asleep between 10 and 20 minutes in bed. Falling asleep quicker or later than this is considered nonoptimal.

For example, falling asleep as soon as you hit the bed may indicate pathologic sleepiness, a condition associated with impaired performance. Playing music at bedtime can help reduce some of the stumbling blocks and help people fall asleep quicker.

We’ve already mentioned that soothing music can reduce physiological arousal and speed up the wakefulness-to-sleep transition.

Researchers conducted a meta-analysis of 13 studies featuring over 1,000 participants. They found “evidence that, compared to no treatment or TAU, listening to music may reduce problems with sleep‐onset latency.”

Another study found that listening to bedtime music significantly improved sleep onset latency.

Music affects our brains tremendously, leading Stanford researchers to conclude that “listening to music seems to be able to change brain functioning to the same extent as medication.”

Another example of what happens when you listen to music while sleeping is that it can trigger the release of certain feel-good chemicals like dopamine and oxytocin. Both dopamine and oxytocin are feel-good hormones that promote happy and euphoric feelings.

Research shows that “preferred music induces dopamine release in striatal regions,” similar in response to when humans eat or have sex. Dopamine is the hormone that gives you feelings of “pleasure, satisfaction and motivation.”

Research also shows that soothing music increased oxytocin levels in participants’ saliva. Harvard Health describes oxytocin as the love hormone due to its ability to help us bond with loved ones. More importantly, it plays a positive role in promoting positive feelings.

Oxytocin also has anti-stress and mental health-improving qualities, which make it a strong ally when you’re trying to get quality sleep.

Ultimately, these feel-good hormones improve your mood and make falling asleep quicker. As research shows, those with mood disorders typically complain of sleep issues like irregular sleep patterns, trouble falling asleep, and sleeping for too long.

Necrosis is when cell tissues die after a prolonged lack of blood flow. Listening to music while sleeping can lead to necrosis, but this risk only exists for those who sleep with headphones on.

Headphones that aren’t a good fit and are larger than your ear canal can cause little blood to flow to the region it surrounds. You will likely observe discomfort or pain while using it, which may become more extreme when you lay on your side.

Over time, continued use of the same headphones may lead to necrosis, a condition typified by black and brown tissue being left behind in the areas covered by the headphones.

Some additional risks with using headphones while sleeping include:

• Using headphones immediately after a shower can trap moisture in your ear. Trapped water in your ear canal can become a breeding ground for bacteria, leading to an infection.

You may also develop future hearing impairments if you listen to music at very high decibels while asleep. One study found that participants who reported listening to music for three hours endured ringing in their ears.

While listening to music during sleep has many benefits, using headphones—especially in-ear or over-ear models—can present certain health risks if used improperly or for extended periods. One of the more serious concerns is the potential for  necrosis , a condition in which body tissues die due to insufficient blood flow.

This risk arises when headphones that are too tight or not ergonomically suited for sleeping apply constant pressure to the skin and surrounding tissues. If the headphones compress the area around the ears for long durations, such as when sleeping on your side, it may restrict blood circulation. Over time, this can result in discomfort, pain, and in extreme cases, tissue damage.

Necrosis may manifest as discolored patches of skin—typically dark brown or black—in areas subjected to prolonged pressure. Though rare, it’s a risk worth noting, particularly for those who sleep with bulky or ill-fitting headphones.

Additional concerns include:

•  Moisture buildup : Using headphones right after a shower can trap moisture inside the ear canal. A warm, damp environment can foster bacterial growth, increasing the risk of ear infections.
  
  

•  Hearing damage : Listening to music at high volumes—even while asleep—can lead to long-term hearing issues such as tinnitus (ringing in the ears). Studies show that exposure to loud audio for extended periods, even at night, may contribute to auditory fatigue or permanent hearing loss.
  
  

To minimize these risks, consider alternatives like external speakers, sleep-specific headbands with flat speakers, or volume-limited devices designed for nighttime use. Always ensure your headphones are clean, dry, and comfortably fitted if you do choose to wear them to bed.

General food choices and food consumed before bedtime affect your sleep quality.

A Japanese study of 3,129 female workers found a high correlation between vegetable and fish consumption and sleep quality. Participants who consumed vegetables regularly slept better.

Conversely, participants who skipped breakfast and ate mainly noodles, confectionery, and sweetened beverages endured poor sleep quality. These findings remained true after adjusting for other risk factors like age, alcohol intake, smoking, and others.

Another study found that participants with low protein intake typically struggled to initiate sleep.

Timing is also another factor when considering food’s effect on sleep. Research shows that eating late just before bedtime negatively influences sleep quality. Researchers observed this relationship to be stronger in individuals who rarely consumed bedtime food.

Eating late affects sleep because the body releases hormones like insulin, which may signal the brain to remain awake, interfering with the transition from wakefulness to sleep.

In light of the findings highlighted above, here are some food-related tips to help you sleep better:

Smartphones emit blue light that disrupts your body’s circadian rhythm, which regulates when certain physiological actions like sleep happen. At specific intervals at night, the human body should release melatonin to signal to the body that it’s time for sleep.

Disruptions from smartphones, laptops, TVs, and room lights delay the onset of melatonin release, inhibiting the transition from wakefulness to sleep. Per this study, 99% of participants exposed to room light before bedtime experienced later melatonin onset.

Recommendations:

• Stop all gadget use at least 30 minutes before bedtime and avoid using your smartphone while in bed.
• Keep the room dark and comfortable.

In this example, the body’s sleep and wake prompts will be off by as much as two hours, meaning sleep onset will change from 9:00 p.m. to 11:00 p.m.

So, maintaining your circadian rhythm is especially important for falling asleep as it determines when melatonin is released into your body to signify sleep time.

But ask yourself how often you get out and see bright lights. With the recent acceleration of remote work, more people spend less time outdoors. That’s where light therapy comes in.

Luminette Light Therapy Glass is a best-in-class innovation of this product category, powered by more than four years of research at the University of Liege.

It’s perfect for those who get little to no sunlight during the day due to age or sickness-induced immobility, work schedule, nature of work, and generally anyone looking to sleep better, reduce fatigue, and improve their productivity and creativity.

The beauty of the Luminette 3 is that you can use it anywhere and while doing most of your daily activities. You wear it like a regular glass for only 20-45 minutes per day, depending on the light intensity you choose.

Some of the technical features of the Luminette 3 include:

• Emits blue-enriched white light
• Emits light at a wavelength of 468 nm, the most effective at replicating the sun’s positive effect
• Certified safe and carries the CE Classification of safe eye devices
• Free from infrared rays and ultraviolet rays

You can use it while having breakfast, brushing, reading a book, and performing light exercises.

The Luminette 3 is safe and easy on the body, and you can start enjoying the benefits after 4-6 days of continued use.

Circadian rhythm, the body’s clock and timekeeper, has many functions, including relaying to the body when to sleep and wake.

It would help if you had constant exposure to natural light, especially in the morning, to reset your body clock so that it continues to be accurate with its 24-hour cycle.

When your body cannot get cues from natural light, it runs on autopilot. With time, the 24-hour cycle elongates, as shown in this research paper when it ballooned to 26 hours.

Whether it's soothing classical melodies or your favourite tunes, music can relax your mind, reduce stress, and facilitate a smoother transition into sleep.
By harnessing the benefits of listening to music before and during sleep, you can create a conducive environment for restorative rest.
Tips like avoiding alcohol and caffeine close to bedtime and using light therapy devices like the Luminette 3 can make you a high-quality sleeper.
Combining music with the other healthy sleep practices we shared can optimise your sleep experience and leave you feeling rejuvenated each morning.