Falling Asleep with Background Sound Might Not Be So Bad, Experts Say
You’ve probably heard the common advice: avoid watching TV before bed. But for many people, listening to something—whether it’s an audiobook, music, a podcast, or a favorite TV show—actually helps them drift off to sleep.
According to a 2018 study, over half of people who experience sleep issues use music as a sleep aid.
While scrolling through your phone or watching screens right before bed is generally considered poor sleep hygiene, what if you’re just listening without watching?
“It’s like Goldilocks,” explained Dr. Rachel Salas, a sleep medicine expert and professor of neurology at Johns Hopkins University School of Medicine. “It’s about finding what works best for you. It’s not just about your bedtime habits, but your entire sleep environment.”
Everyone’s needs are different, Salas noted. Some people may sleep well with background audio, but there are important tips to ensure you’re making the most of it while avoiding common downsides.
How to Wind Down for Sleep
The key to using audio for sleep is making sure it helps you relax—not stimulates you, said Dr. Shalini Paruthi, sleep physician at the John J. Cochran Veterans Hospital in St. Louis and adjunct professor at St. Louis University School of Medicine.
“If the content keeps you engaged and delays sleep, it can negatively affect your health,” Paruthi said. Adults should aim for at least seven hours of quality sleep for optimal well-being.
On the other hand, a familiar, soothing sound can help signal your body that it’s time to sleep, Salas added.
“If it’s a regular part of your bedtime routine and it feels comforting, that’s great,” she said.
Dr. Lindsay Browning, a psychologist and sleep expert in the UK, suggests picking something gentle and non-stimulating—nothing too interesting or intense.
“You don’t want your brain fighting sleep to follow the story,” she said. A calming sleep story or a familiar TV show may work better than a gripping thriller or a new audiobook.
When to Turn the Audio Off
While audio can help you fall asleep, it may not help you stay asleep if it continues playing all night.
“It’s best to set a timer to turn off the sound shortly after you fall asleep,” Browning said.
Unpredictable sounds, sudden volume changes, or certain frequencies may jolt your brain into alert mode—even if they don’t wake you fully, Salas explained. These subtle disturbances can still harm sleep quality.
A consistent sound, like white noise or ASMR, may actually improve sleep, especially in noisy environments.
“For example, if you live near bars and hear people talking or shouting late at night, that can really interrupt your sleep,” Salas said. A steady, soothing background sound can help mask that outside noise.
Managing Insomnia
Sometimes, using audio at bedtime isn’t just about comfort—it’s a strategy to calm a racing mind. But better results may come from addressing those thoughts earlier in the day, Browning said.
“Try setting aside time during the day to reflect on your worries or use a technique like cognitive shuffling—where you focus on random, non-emotional words to quiet your mind,” she explained.
It’s better to learn methods to naturally calm your thoughts at night, rather than relying solely on sound to drown them out.
If you’ve been using audio as a sleep aid for a few weeks and still struggle with insomnia, it might be time to consult a board-certified sleep specialist, Paruthi advised.
“There are effective treatments for insomnia, such as cognitive behavioral therapy for insomnia (CBT-I), and in some cases, medication can also be considered,” she said.
