Overview
What is it?
Music is a non-pharmacological tool used to improve sleep quality. It can be used actively (e.g., playing music) or passively (e.g., listening to music) as part of music therapy (MT), which is a systematic process aimed at improving physical, emotional, and mental health . Music is not naturally occurring but is created and used intentionally for therapeutic purposes.
How does it work?
Music works by enhancing relaxation, reducing cortisol levels, and influencing the autonomic nervous system (e.g., lowering heart rate and blood pressure). It can also distract from stressful thoughts, reduce anxiety, and improve mood, all of which contribute to better sleep . Specific music, such as 'Drifting into Delta,' composed with frequencies of 0.01–2 Hz, can reduce the time spent in the sleep/wake transition phase (N1) and increase slow-wave sleep (SWS), which is associated with restorative sleep .
What are the benefits?
Music has been shown to improve subjective sleep quality, reduce sleep-onset latency, increase total sleep time, and enhance sleep efficiency . It can also reduce insomnia severity, improve psychological quality of life, and increase the low/high frequency power ratio during non-REM sleep, which is linked to more restorative sleep . Additionally, music has been found to improve sleep in older adults, students, and hospitalized patients .
Effectiveness
What does the research say?
Research indicates that music significantly improves sleep quality. For example, a meta-analysis found that music improved sleep quality with a mean difference of -2.79 on the Pittsburgh Sleep Quality Index . Another study showed that music reduced the time spent in N1 sleep by 1.87 minutes and increased SWS by 46.18% in low suggestible individuals . Music has also been shown to improve sleep in older adults and hospitalized patients, with no significant side effects reported .
Side Effects
Worry about losing equipment (e.g., EEG machine)
One study reported that a patient felt worried about losing the EEG machine while sleeping, but this was an isolated case .
No significant side effects reported
Most studies found no adverse events or side effects associated with using music for sleep improvement .
Evidence
Clinical Studies & Trials
[1] Effectiveness of music therapy for autism spectrum disorder, dementia, depression, insomnia and schizophrenia: update of systematic reviews.
This review highlights the benefits of music therapy for insomnia, including improved sleep quality, reduced stress, and increased psychological quality of life.
View study[2] Current scenario and potential of music therapy in the management of diseases.
This review discusses the benefits of music therapy, including its effects on sleep quality, brain waves, and its non-invasive nature with minimal side effects.
View study[3] Music improves sleep quality in students.
This study investigates the effects of music on sleep quality in young participants with poor sleep.
View study[4] Effect of music therapy on improving sleep quality in older adults: A systematic review and meta-analysis.
This meta-analysis evaluates the effect of listening to music on sleep quality in older adults, showing significant improvements.
View study[5] The effect of music on sleep in hospitalized patients: A systematic review and meta-analysis.
This review assesses the effect of music on sleep in hospitalized patients, showing improved sleep quality with no adverse events.
View study[6] Effects of Relaxing Music on Healthy Sleep.
This study examines the effects of a specific musical piece, 'Drifting into Delta,' on sleep quality, showing improvements in subjective sleep quality and slow-wave sleep.
View study[7] Listening to music for insomnia in adults.
This review provides moderate-certainty evidence that music improves sleep quality, reduces sleep-onset latency, and increases total sleep time.
View study