You’ve probably heard the rule:
No screens before bed.
And yet, if you’ve ever found yourself drifting off to sleep with a podcast in your ears, an audiobook humming in the background, or the sound of Jerry Seinfeld explaining how a bagel isn’t a meal…
You’re not alone.
In fact, you’re part of a large and growing group of people who fall asleep not in silence—but in story.
And the good news?
You don’t have to feel guilty about it.
You just need to do it strategically.
What the Experts Say
A 2018 study found that over half of people with sleep issues use music as a sleep aid . And according to Dr. Rachel Salas, professor of neurology at Johns Hopkins, falling asleep to sound is not inherently bad—as long as it helps you wind down, not rev up .
Dr. Shalini Paruthi, a sleep medicine expert in St. Louis, puts it plainly:
“If listening to something keeps you more engaged or awake, it replaces sleep time—and that’s a problem.”
So the key isn’t what you’re listening to.
It’s how your brain responds to it.
My Own Sleep Soundtrack
I’ll admit it—ocean sounds are my lullaby.
A gentle wave rolling in every few seconds? Yes, please.
Seagulls optional.
But here’s the real trick: I use a 15-minute timer.
Because if the sound keeps playing all night, it can fragment sleep, even without waking you fully. According to Dr. Lindsay Browning, unexpected noises in your audio stream can trigger micro-awakenings that mess with your sleep architecture .
And if your podcast takes a sharp tonal turn at 2 a.m.?
Your brain might shift from “rest” to “alert” faster than you can say unsubscribe.
The Goldilocks Rule of Sleep Sounds
Dr. Salas calls it a “Goldilocks situation.” Not too stimulating, not too quiet, and definitely not emotionally activating .
So if you’re tempted to fall asleep to:
- True crime podcasts
- Political debates
- Your favorite gripping Netflix series (on audio)
You may want to rethink that choice.
Instead, go for:
- Familiar sitcoms
- Low-drama audiobooks
- White noise, pink noise, or ocean sounds
- Sleep stories or ASMR if that’s your thing
- Music without lyrics
Bonus tip from Dr. Browning: choose content you’ve already heard or that doesn’t hook your attention too hard .
For the Overthinkers at Night
If you find that you need sound to distract you from racing thoughts, that’s OK—temporarily.
But experts recommend building a more proactive practice:
- Journal your worries earlier in the evening
- Try “cognitive shuffling” (think of random, neutral words)
- Train your brain to self-soothe without constant input
Because yes—your brain is busy.
But it doesn’t always need a bedtime babysitter.
Bottom Line: The Sound of Sleep is Personal
Sleep hygiene isn’t one-size-fits-all.
If falling asleep to gentle sounds helps you unwind, feel safe, and actually sleep better—then keep going.
Just make sure to:
- Choose calming, non-stimulating audio
- Set a sleep timer (most apps have them)
- Avoid anything that might shift tone, volume, or mood mid-sleep
- Pay attention to how you feel in the morning
Because the real question isn’t “Should I fall asleep to sound?”
It’s “Is my brain resting, or being secretly entertained?”
Coming next: The Wake-Up Article — because hitting snooze six times isn’t a personality.
— the Hopium Health sleep crew
