Sounds for Sleep: What to Listen to for Deeper, More Restful Rest

You’re lying in bed at 1:00 AM, and your brain is having a full conversation about tomorrow’s presentation while your neighbor’s dog decides it’s time to bark.

If this sounds familiar, then you might be a great candidate for sounds for sleep. More than a third of all Americans already use white noise for sleep, and almost half of all Gen Z are on it, according to a Newsweek survey, so you might as well join.

Here’s how to find the perfect backdrop to help you sleep.

Benefits of Listening to Sounds During Sleep

Sound plays a surprisingly powerful role in helping your brain transition from wakefulness to deep sleep. The right sounds can mask disruptive noises and create the consistent sensory experiences your brain needs for restful sleep. Unlike medication or complicated sleep protocols, using sound for better sleep is simple and works with your body’s natural relaxation responses.

Different types of sound affect your sleep quality in unique ways. White noise creates a consistent audio blanket that masks sudden disruptions like traffic or loud neighbors. Pink noise and brown noise are gentler alternatives with deeper, more soothing frequencies, while nature sounds and ambient music trigger relaxation responses in your body.

But besides sounding pretty, the science is actually there. A 12-week study found that people who used white noise fell asleep faster and slept more efficiently than people who didn’t, according to Noise & Health. These sounds help you sleep efficiently and naturally work your way through your sleep cycle and maximize your Rapid Eye Movement (REM) sleep.

Types of Sounds for Better Sleep 

Though almost all sounds help with sleep, not all of them are made equal. There are a few categories of sounds out there that serve different purposes, and understanding them will help you find the right one for you.

Colored Noise

Colored noise is a way of describing different types of sound based on the mix of frequencies they use. A few specific sound colors were designed with sound patterns that create the ideal audio environments to mask disruptions:

• White noise: This noise contains all audible frequencies at equal intensity, creating a steady, consistent sound similar to a fan sound for sleeping. White noise for sleep effectively masks sudden sounds that might wake you up, which makes white noise machines especially helpful for light sleepers or anyone dealing with a noisy environment.
   
• Pink noise: It includes a softer, more balanced sound profile with deeper frequencies that many people find more pleasant than white noise. For example, steady rainfall or gentle ocean sounds for sleep are the exact type of natural, soothing environments you need.
   
• Brown noise: It’s the deepest, most bass-heavy frequencies that create a warm sound environment for people who find pink or white noise too sharp or stimulating. Brown noise is great at masking low-frequency disturbances, which is why many people with Attention Deficit Hyperactivity Disorder (ADHD) or anxiety love it.
   
• Green noise: It mimics the sounds of nature and running water, giving you a middle ground between white and pink noise frequencies. This color of noise usually includes sounds like babbling brooks or gentle waterfalls that feel naturally relaxing. 

ASMR (Autonomous Sensory Meridian Response)

ASMR refers to the tingling sensation some people experience when they listen to specific sounds or gentle touches. While not everyone experiences the classic ASMR response, many people find ASMR audio deeply relaxing and effective for promoting sleep.

Some common ASMR triggers are soft sounds like:

• Whispered speech
• Gentle tapping
• Soft brushing sounds
• Pages turning
• Roleplay scenarios

Research supports ASMR’s effectiveness for relaxation and sleep. ASMR videos caused a greater reduction in pulse rate than nature videos, according to a study published in Neuroscience of Consciousness, which suggests that they have a stronger calming effect on the nervous system. This physiological response can help your body transition into the relaxed state it needs for peaceful sleep.

Nature Sounds

There’s something incredibly calming about falling asleep to the sound of rain or ocean waves. Natural environmental audio taps into something primal, creating the kind of peaceful environment that makes your shoulders drop and your breathing slow down. Unlike artificial sounds, nature recordings feel effortless and organic while still drowning out the neighbor’s late-night TV or street traffic. 

Listening to natural sounds can lower the heart rate and boost parasympathetic activity, according to a study published in Urban Forestry & Urban Greening. Your nervous system literally shifts into recovery mode when it hears these familiar, soothing patterns.

These are some of the most popular nature sounds for sleep:

• Rain sounds
• Ocean waves
• Forest ambience
• Thunderstorm sounds
• Water sounds
• Peaceful nighttime sounds

Music

The right music can be like a warm hug for your stressed-out brain. Sleep-focused playlists work their magic by slowing your heart rate and creating emotional associations with rest and relaxation. But not all music works well for sleep, as you want something that feels soothing rather than engaging. 

Research shows that just two to three days of sleep with ambient music was enough to help college students fall asleep quicker, and three weeks of use led to long-term improvements in sleep and mental wellness, according to Frontiers in Psychology. That’s pretty impressive for something as simple as changing your bedtime playlist.

The best sleepy music moves slowly and stays at around 60–80 beats per minute. Most classical music is a good example of this, but skip anything with lyrics you might want to sing along to.

Guided Meditations

Sometimes your brain needs a gentle voice to guide it away from tomorrow’s meeting agenda and toward actual rest. Guided meditation soundtracks give your mind something specific to focus on instead of letting it spiral through your mental to-do list. The combination of restful activities and soothing narration can work wonders for people whose biggest sleep enemy is their own thoughts.

Many of these recordings include deep breathing exercises or visualization techniques designed to make you progressively drowsier. Having that calm voice to follow prevents your mind from wandering back to whatever’s stressing you out. Many people find it easier to let go of the day’s worries when someone is actively guiding them through the process.

A meta-study found overwhelming evidence that mindfulness meditation consistently improves sleep quality and reduces insomnia symptoms, especially in people with chronic sleep issues, according to Research, Society and Development. So, even if it feels a bit weird at first, meditation and sleep go hand in hand, and the science is there.

Wellhub partners make it easy to explore sleep meditations. BetterSleep has tons of sleep stories and meditations specifically designed for bedtime. Headspace has structured sleep courses that teach you practical techniques for calming your mind and preparing for rest. 

Choosing the Right Sound for Your Sleep Needs 

Finding your perfect sound is part personal preference, part problem-solving. Some people are drawn to the mechanical hum of white noise, while others need the organic feel of raindrops or ocean waves. Your living situation plays a role, too, as dealing with loud neighbors or a busy street can require bringing out the big guns of sleep noise.

Different sleep struggles call for different audio solutions, too. Light sleepers who wake up at every little noise tend to do best with consistent colored noise. If your main issue is a racing mind, then guided meditations or ASMR content can be more helpful. 

The only way to know what works for you is to experiment. Start with free options on streaming platforms or apps before investing in fancy equipment. Pay attention to how different sounds affect your ability to fall asleep and have a restful night as you move through the different stages of sleep.

Tips for Integrating Sounds into Your Sleep Routine

Successfully integrating sleep sounds into your bedtime routine is more than just hitting play on a random track. You’ll want to create a complete audio environment for perfect sleep. Here’s how:

• Set the stage with a calming sleep environment: Your sleep sounds should work alongside other good sleep habits. Combine your audio choice with a dark, cold room to create the full package.
   
• Choose the right tools: Sound machines are reliable ways to get these sounds without the risk of phone notifications waking you up. Smartphone apps have more variety and customization, but don’t forget to turn on airplane mode or do-not-disturb mode before bed.
   
• Find the best volume and timing: Start your sleep sounds about 15–30 minutes before you want to fall asleep to give your nervous system time to respond to the calming environment after the stresses of daily life. The volume should cover disruptive noises without becoming the main event.

The Right Sounds Can Help You Sleep—and Feel—Better

The right audio environment can turn a frustrating night into restorative sleep. From scientifically designed noise frequencies to soothing nature recordings that support healthy sleep patterns, these tools create the consistent, calming conditions your mind and body need to relax.

That’s why simple additions like white noise or guided meditations can quickly and easily improve your sleep and overall health. 

You might already have access to many of these tools through Wellhub. Check here to see if you’re eligible and start enjoying our sleep tech. If not, start a petition to bring Wellhub to your workplace.

References

• Beresford, J. (2024, November 23). Gen Z’s White Noise Habit. Newsweek. https://www.newsweek.com/gen-zs-white-noise-habit-1989479
• Gobbo, M. M., Uehara, G. M., Ribeiro, M. E. S. F., Bucker, R. B., Nascente, G. J. L., Esteves, H. M. D., Miranda, L. F. do C., Guimarães, A. L. T. L. V., & Carvalhaes, V. D. (2023). Meditation and sleep quality: integrative review. Research, Society and Development, 12(2), e19312240186. https://doi.org/10.33448/rsd-v12i2.40186
• Hozaki, D., Ezaki, T., Poerio, G. L., & Kondo, H. M. (2025). More relaxing than nature? The impact of ASMR content on psychological and physiological measures of parasympathetic activity. Neuroscience of Consciousness, 2025(1), niaf012. https://doi.org/10.1093/nc/niaf012
• Hu, S.-P., Yang, Y.-M., Chen, W.-H., Lu, S.-S., Niu, T., Xia, Y.-Z., & Li, J.-Y. (2023). Effect of sleep ambient music on sleep quality and mental health in college students: a self-controlled study. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1171939
• Song, I., Baek, K., Kim, C., & Song, C. (2023). Effects of nature sounds on the attention and physiological and psychological relaxation. Urban Forestry & Urban Greening, 86, 127987–127987. https://doi.org/10.1016/j.ufug.2023.127987
• Yoon, H., & Baek, H. J. (2022). External Auditory Stimulation as a Non-Pharmacological Sleep Aid. Sensors, 22(3), 1264. https://doi.org/10.3390/s22031264
• Zhu, L., & Zheng, L. (2024). Influence of White Sound on Sleep Quality, Anxiety, and Depression in Patients with Schizophrenia. Noise & Health, 26(121), 97–101. https://doi.org/10.4103/nah.nah_116_23