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Research suggests that listening to nature sounds may help induce relaxation for people who have trouble winding down for bed. In one study, researchers found that listening to nature sounds helped reduce nighttime awakenings, improved sleep quality, and reduced the time taken to fall asleep for people in the hospital.

Listen to this article 0:00 / 7:04 1X Music is a powerful art form. While it may get more credit for inspiring people to dance, it also offers a simple way to improve sleep hygiene, improving your ability to fall asleep quickly and feel more rested. Music can aid sleep by helping you feel relaxed and at ease. With streaming apps and portable speakers, it’s easier than ever to take advantage of the power of music wherever you go. Given music’s accessibility and potential sleep benefits, it might be a good time to try adding it to your nightly routine.

In addition to controlling noise levels, there are several other changes you can make to sleep better at night. Ways to improve your bedroom environment include: Keeping the bedroom comfortably cool Using curtains or an eye mask to ensure a dark sleep environment Reserving the bed for sleep or sex only Optimizing the bed with a comfortable mattress and pillows Leaving bright screens out of the bedroom Talk to your doctor if you continue to experience problems sleeping after making adjustments to your bedroom environment. You may have an undiagnosed sleep disorder, which needs to be addressed in its own right.

Water sounds are a fan favorite for a reason. Listening to babbling brooks, pouring rain, or stormy seas can be deeply relaxing. Water sounds can also counteract abrupt noises like barking dogs, a partner’s snoring, or your neighbor’s super loud alarm going off. Moreover, water sounds might help your mind and body prepare for sleep. According to a 2018 study, water sounds can help reduce the sympathetic response while increasing the parasympathetic response. That means that listening to water sounds might help you get into a “rest and digest” mode instead of a “fight or flight” mode.

listening to ocean waves crash agains the shore can send many into a state of relaxation, while still allowing them to focus on the rhythmic noise. It’s a great night sleep sound because it allows your brain to be ‘rocked’ to sleep by the gentle movement.

Listening to music can have an impact on the body’s hormones. It’s been shown to increase mood-boosting chemicals in the brain such as serotonin, dopamine, and oxytocin. When these hormones function correctly, they help promote a regulated sleep-wake cycle and high-quality sleep. Additionally, studies show that listening to music can decrease cortisol levels. This stress hormone can increase alertness, making it harder for you to fall and stay asleep.

The panther wind Leaps out of the night, The snake of lightning Is twisting and white, The lion of thunder Roars—and we Sit still and content Under a tree— We have met fate together And love and pain, Why should we fear The wrath of the rain!

Research suggests that listening to nature sounds may help induce relaxation for people who have trouble winding down for bed. In one study, researchers found that listening to nature sounds helped reduce nighttime awakenings, improved sleep quality, and reduced the time taken to fall asleep for people in the hospital.

Several studies show that listening to nature sounds can have a positive effect on mental health and wellness. In turn, it could help improve sleep quality. Nature sounds might be particularly helpful for those who live in an area where there’s a lot of artificial noise. During a 2017 study, researchers analyzed the differences between artificial sounds and nature sounds on participants’ sleep. They found that nature sounds led to outward-focused brain attention. This is the opposite of inward-focused attention which has been linked to stress, depression, and anxiety. Researchers from the 2017 study also noted that participants’ nervous systems were more relaxed after listening to nature recordings.

The panther wind Leaps out of the night, The snake of lightning Is twisting and white, The lion of thunder Roars—and we Sit still and content Under a tree— We have met fate together And love and pain, Why should we fear The wrath of the rain!

It might take some trial and error to figure out which sounds work best for you, but try to be patient with the process. Also note that noises aren’t a cure all. You should still maintain healthy sleep habits like following a consistent sleep schedule for good sleep hygiene. If you’re experiencing any problems sleeping through the night, talk with your doctor.

In addition to controlling noise levels, there are several other changes you can make to sleep better at night. Ways to improve your bedroom environment include: Keeping the bedroom comfortably cool Using curtains or an eye mask to ensure a dark sleep environment Reserving the bed for sleep or sex only Optimizing the bed with a comfortable mattress and pillows Leaving bright screens out of the bedroom Talk to your doctor if you continue to experience problems sleeping after making adjustments to your bedroom environment. You may have an undiagnosed sleep disorder, which needs to be addressed in its own right.

Although there is conflicting evidence, some studies have found that music may decrease the time it takes to fall asleep, improve self-reported sleep quality, and increase the proportion of deep sleep. In a recent review, researchers concluded that using music for sleep might be most effective after regularly keeping up the habit for at least three weeks. The authors proposed that integrating music into the bedtime routine gradually teaches the brain to associate bed with relaxation instead of anxiety. In another study, participants also reported that listening to music for sleep could help mask outside noises. Most playlists that are marketed for sleep feature slow, calming music. However, surveys have found that people use many different types of music to fall asleep. The best music for sleep may depend on your personal preference.

Storm Ending BY JEAN TOOMER Thunder blossoms gorgeously above our heads, Great, hollow, bell-like flowers, Rumbling in the wind, Stretching clappers to strike our ears . . . Full-lipped flowers Bitten by the sun Bleeding rain Dripping rain like golden honey— And the sweet earth flying from the thunder.

Ocean waves, rainforest animals, thunderstorms, and even the Chinese giant salamander can all be pleasant sounds to fall asleep to. Natural noises are less likely to annoy us than some other sounds because they usually include fluctuations in amplitude and frequency

Listening to sounds before sleep may not work for everybody. If your bedroom is completely quiet, you may not need to use any sounds for sleep. Similarly, some people may find that wearing earplugs is enough to block out disruptive noises. To reduce the impact on your hearing, set sleep sounds to a safe volume and consider programming them to turn off in the middle of the night. Outside noises are most disruptive in the hours after falling asleep and shortly before waking up.

There’s some evidence to suggest that certain music (e.g. binaural beats) works better to induce REM sleep than other genres. Some researchers also claim that relaxing music is more beneficial than rhythmic music. However, we need more evidence to know for sure. In most cases, the type of music that works best depends on a person’s individual tastes. A 2018 review analyzed the type of music participants listened to to help them sleep. Classical music was the most popular genre, but lots of folks also listened to rock, pop, acoustic, jazz, ambient, and even metal. It’s also important to note that certain music could disrupt sleep. According to a 2021 study, listening to familiar songs can cause involuntary muscle imagery (aka earworms). This is that familiar feeling of when a person wakes up from their sleep because a song they heard before bed is stuck in their head. Looking at you, TikTok. That said, it’s best to opt for music that you find relaxing. You should also avoid music that brings up negative feelings or increases your energy levels. Some folks prefer to listen to music for an hour or so before sleep, while others like to listen to it throughout the night. However, it might be a good idea to turn the music off before you drift off if you think the sounds will wake you up. Again, it all depends on what works best for you.

Listening to sounds before sleep may not work for everybody. If your bedroom is completely quiet, you may not need to use any sounds for sleep. Similarly, some people may find that wearing earplugs is enough to block out disruptive noises. To reduce the impact on your hearing, set sleep sounds to a safe volume and consider programming them to turn off in the middle of the night. Outside noises are most disruptive in the hours after falling asleep and shortly before waking up. While more research is needed, recent studies suggest listening to music, nature sounds, white and pink noise, meditation soundtracks, and tracks utilizing autonomous sensory meridian response (ASMR) triggers may help people sleep.

Listening to music can have an impact on the body’s hormones. It’s been shown to increase mood-boosting chemicals in the brain such as serotonin, dopamine, and oxytocin. When these hormones function correctly, they help promote a regulated sleep-wake cycle and high-quality sleep. Additionally, studies show that listening to music can decrease cortisol levels. This stress hormone can increase alertness, making it harder for you to fall and stay asleep.

I wandered lonely as a cloud That floats on high o'er vales and hills, When all at once I saw a crowd, A host, of golden daffodils; Beside the lake, beneath the trees, Fluttering and dancing in the breeze. Continuous as the stars that shine And twinkle on the milky way, They stretched in never-ending line Along the margin of a bay: Ten thousand saw I at a glance, Tossing their heads in sprightly dance. The waves beside them danced; but they Out-did the sparkling waves in glee: A poet could not but be gay, In such a jocund company: I gazed—and gazed—but little thought What wealth the show to me had brought: For oft, when on my couch I lie In vacant or in pensive mood, They flash upon that inward eye Which is the bliss of solitude; And then my heart with pleasure fills, And dances with the daffodils.

A moment the wild swallows like a flight Of withered gust-caught leaves, serenely high, Toss in the windrack up the muttering sky. The leaves hang still. Above the weird twilight, The hurrying centres of the storm unite And spreading with huge trunk and rolling fringe, Each wheeled upon its own tremendous hinge, Tower darkening on. And now from heaven's height, With the long roar of elm-trees swept and swayed, And pelted waters, on the vanished plain Plunges the blast. Behind the wild white flash That splits abroad the pealing thunder-crash, Over bleared fields and gardens disarrayed, Column on column comes the drenching rain.

The line-storm clouds fly tattered and swift, The road is forlorn all day, Where a myriad snowy quartz stones lift, And the hoof-prints vanish away. The roadside flowers, too wet for the bee, Expend their bloom in vain. Come over the hills and far with me, And be my love in the rain. The birds have less to say for themselves In the wood-world’s torn despair Than now these numberless years the elves, Although they are no less there: All song of the woods is crushed like some Wild, easily shattered rose. Come, be my love in the wet woods; come, Where the boughs rain when it blows. There is the gale to urge behind And bruit our singing down, And the shallow waters aflutter with wind From which to gather your gown. What matter if we go clear to the west, And come not through dry-shod? For wilding brooch shall wet your breast The rain-fresh goldenrod. Oh, never this whelming east wind swells But it seems like the sea’s return To the ancient lands where it left the shells Before the age of the fern; And it seems like the time when after doubt Our love came back amain. Oh, come forth into the storm and rout And be my love in the rain.

My mind has thunderstorms, That brood for heavy hours: Until they rain me words, My thoughts are drooping flowers And sulking, silent birds. Yet come, dark thunderstorms, And brood your heavy hours; For when you rain me words, My thoughts are dancing flowers And joyful singing birds.