Sound Therapy for Sleep: An Expert Guide to Falling Asleep Naturally

When you can’t sleep, time seems to stand still. Your attention may be drawn to some of the less obvious parts of your room, such as strange noises or reflections of light. You may explore seemingly simple sleep relief methods like counting ceiling tiles or pretending you’re on a deserted island free of distractions and worries.

About 12% of American adults report being diagnosed with insomnia, while thousands of others are struggling without the official label. Thankfully, there are a growing number of natural, non-invasive sleep solutions such as sound therapy.

In this article, we will explore the mechanics of sound therapy for sleep as well as SoundSory’s innovative new bone conduction sound therapy device that is helping people achieve the rest they need.

Why Quality Sleep Matters for Your Health

Quality sleep has far-reaching effects on our lives. Proper rest allows us to function physically, mentally, and emotionally. In some cases, we may not even realize all of the ways in which our sleep is impacting our daily lives. Quality sleep has been connected to:

• A lower risk of chronic disease
• A balanced mood
• Improved ability for learning
• Greater muscular recovery
• A boosted immune system
• Improved memory skills
• Consistent energy levels

A recent study found that people with insomnia are 17 times as likely to experience anxiety and 10 times more likely to be depressed when compared to people who sleep well. There is a similar link to sleep deprivation and chronic conditions such as heart disease and diabetes.

What Is Sound Therapy for Sleep?

Sound therapy is an alternative modality that uses a variety of instruments, beats, music, and other sounds for therapeutic purposes. Sound therapy has origins in many Eastern cultures, going back hundreds of years. Over the years, sound therapy mechanisms have evolved to adapt to modern needs and modalities. Manual instruments were once the primary way of practicing sound therapy, whereas many electronic devices may now be used for the purpose of sound therapy.

While they may seem like the same thing, sound therapy differs from music therapy. Music therapy is a rehabilitation discipline that uses elements of music to help individuals with disabilities work toward specific, clinically-rooted goals. When participating in music therapy, individuals may play music, listen to music, or complete a variety of other music-related tasks. Music therapy providers have academic and professional training in their field.

Sound therapy, on the other hand, is a more alternative modality that individuals can use alongside traditional treatments to gain therapeutic benefits. Sound therapy may be passive (listening to music) or active (playing and creating music). Some alternative medicine providers, such as naturopaths or Reiki providers, may offer sound therapy, but it is often simple enough for someone to do within their own home. The primary benefits of sound therapy are improved emotional wellness, so it’s understandable how this can be helpful for those with sleep difficulties.

How Sound Therapy Affects the Brain and Body During Sleep

Sound therapy works in several ways to stimulate and soothe the nervous system in a way that enhances sleep.

Brainwave Entrainment and Sleep Cycles

Also known as brainwave synchronization, brainwave entrainment allows the brain’s electrical signals to sync up and create a rhythm in response to a person’s environment. Your brain may develop this rhythm alongside any type of sensory input, including sounds (someone talking or music), lights, patterns, and other visual input, and even forms of touch.

There are several forms of brainwave entrainment. Multisensory experiences, such as videos that offer rhythmic patterns of visual input paired with sounds, are one example. Isochronic tones are another type that involve single-tone beats played in a regular pattern or consistent way. Binaural beats are a bit of an illusion for the ears, as they involve playing tones at two different frequencies that make the brain perceive a ‘hidden’ third tone.

Regardless of the type, all brainwave entrainment is meant to soothe the nervous system by allowing the brain to deeply synchronize with its surroundings. While this might sound like it would lead to poor sleep, this actually helps regulate a person’s sleep cycles.

Activating the Parasympathetic Nervous System and Vagus Nerve

It isn’t just any part of the nervous system that controls our sleep cycles; it’s the vagus nerve – one of ten cranial nerves that are part of the parasympathetic nervous system. The parasympathetic nervous system, as well as the vagus nerve, are both meant to ease the body into a restful, calm state, which is what we need as we prepare for sleep. So, by stimulating (and strengthening) the vagus nerve, we can achieve better sleep.

Sound therapy is one way to stimulate the vagus nerve, and its location plays a big part in this. The vagus nerve runs from the base of our skull, down each side of the neck, through the chest, and ends in the abdomen. As a result, our ears help us stimulate this nerve through the branch called the transcutaneous auricular vagus nerve. By listening to therapeutic sounds, either through a speaker, earbuds, or headphones, we stimulate this nerve to help balance our nervous system as a whole. In turn, this slows our heart rate, lowers our blood pressure, and slows our breathing rate in order to place our body in a state of comfort and ready us for sleep.

Masking Disruptive Environmental Noise

In addition to the more scientific mechanisms of sound therapy that help our nervous system, there are other, simpler reasons it is effective. For one, the presence of intentionally sought-out sounds (especially those that have a steady rhythm and cadence) helps drown out distracting and unwanted noises from around us. This can be helpful for people with conditions such as tinnitus (which causes ringing in the ears), but also anyone with a less-than-ideal sleeping environment.

Maybe you have a refrigerator that abuts your bedroom wall and hums through the night or a ceiling fan that creaks as it turns around and around. These background noises can keep us awake, in addition to the sound of someone else watching TV, playing a video on their phone, or talking elsewhere in your home. By playing steady sounds (that you prefer), this helps you have an easier time falling asleep and staying asleep.

Types of Sound Therapy Proven to Improve Sleep

There are various types of sound therapy that have some evidence supporting their ability to improve a person’s sleep.

Binaural Beats

Research has found that all-night binaural beat frequency audio programs can encourage brainwave entrainment, leading to improved sleep function. These programs are considered more effective than simply playing one type of binaural beat. For instance, one study found that binaural beats that produce beta waves can help transition someone into a waking state in the morning, while delta waves encourage deeper sleep (during stage 3 and REM). By developing a program or playlist that follows this progression, binaural beats can effectively improve sleep across various cycles.

Pink Noise and White Noise

White noise is one of the most common forms of sound therapy or “color” noises. White noise is known to contain the entire spectrum of frequencies in equal parts. This leads to the creation of a high-pitched sound similar to static or broadband noises. It can sound like some household background noises, such as air conditioners or vacuums, while others may find it to be of a more intense pitch. Regardless of whether you enjoy the sound, white noise has been shown to improve sleep in various age ranges, from babies through adults. White noise has also proven especially helpful in reducing environmental noise to assist with improving sleep quality.

Pink noise is similar in that it’s another constant, regular background sound. For this reason, it may be called ambient noise. However, pink noise contains lower-frequency sound waves, so it gives off a much deeper sound than white noise does. There are more studies supporting the benefits of pink noise for sleep than there are for white noise, though some of this may be personal preference. This is because many people equate pink noise to nature-based sounds such as wind storms, waves crashing onto a beach, or a steady flow of raindrops falling to the ground. Some people find this gentler and more soothing than white noise.

Nature Sounds

If you are an outdoor-loving person, chances are you will enjoy falling asleep to nature sounds. These sounds tend to be rhythmic since nature has its own pattern and cadence, which produces the type of noise that is soothing. These sounds are also comforting to the nervous system on a primitive level, since our ancestors were undoubtedly exposed to the elements much more than we are now.

Singing Bowls and Sound Baths

Singing bowls are simple metal bowls that make certain sounds when they are touched. Many people may tap their fingers on singing bowls or use instruments to move around the rim of the bowl. Singing bowls are most commonly used in conjunction with small wooden dowels that can be used to produce various sounds depending on where they make contact with the bowl. Some instruments may be shaped like mini gongs and are intended to be struck on the bowls for more prominent sounds. They are often used in a spiritual context, such as at the start of some religious practices, meditation, or yoga. Singing bowls can be purchased for use at home, and they can be incorporated into many other relaxation and stress relief techniques. While there isn’t much research on the use of singing bowls for certain health concerns, early studies have shown potential benefit in improving quality of life, depression, anxiety, cognitive symptoms, and behavioral concerns in those with Autism Spectrum Disorder.

Sound baths are a larger experience, which can include instruments such as singing bowls as well as gongs, bells, chimes, forks, and more. Sound baths are intended to assist with deep relaxation and can be used to assist some people in meditating. Since sound baths are so immersive, it is common to use a wide variety of instruments and tools to create a more well-rounded experience that caters to each person’s preferences. In keeping with their spiritual nature, any instrument used as part of a sound bath should be mechanical rather than electronic.

Guided Meditations and Vocal Toning

Vocal toning is an active stress relief technique that involves creating (and sustaining) certain sounds with one’s voice. These sounds are intended to create a vibrating sensation in the throat and voice box that tends to be soothing to the nervous system and other parts of the body. The most common sounds produced include vowels and simple, basic noises. There isn’t much information on the benefits of vocal toning for improving sleep, though it is considered yet another form of sound therapy, so there is potential for this to be explored in the coming years.

Guided meditations have long been regarded for their benefits in calming the mind and body for various purposes. Meditation, along with related practices such as mindfulness and visualization, can improve the quality of a person’s sleep. One study even found that meditation can be as effective at improving sleep as moderate-intensity exercise, which is a more active modality known to assist with calming the nervous system.

Vibroacoustic Therapy and Bone Conduction Audio

Some forms of sound therapy use vibrations to carry the sound waves that help with sleep. Sound for Sleep by Soundsory is one such example, as this program uses bone conduction technology to transmit sound waves. By placing this bone conduction speaker under your pillow, you can hear the sound waves travel through the bones in your head rather than through your ear. This means they do not travel through the room and are exclusively for you, unheard by your partner or others in the room.

Structured Therapeutic Music Programs

People with anxiety or difficulty making decisions may especially benefit from structured therapeutic music programs. These take the guesswork and hassle out of setting up a playlist to help you get to sleep. Integrated therapeutic music programs have a specifically designed sequence that changes based on the phase of sleep you are in. This means experts have taken the time to scour the evidence and select the frequencies and sounds that will work best to get you asleep and keep you there for the night. These structured programs minimize disruptions, which is exactly what you need if you struggle to get good sleep.

Key Benefits of Sound Therapy for Sleep

Some benefits of sound therapy for sleep include:

• Improved cognitive function: Sound therapy can improve the ability to process and recall information, maintain attention, and regulate emotions.
• Increased relaxation: Any type of sound therapy allows us to achieve a sense of calm when our body and mind need it.
• Lower levels of anxiety and stress: Using sound therapy encourages greater resilience in the face of life’s stressors.
• Faster sleep onset: Sound therapy allows us to fall asleep more quickly, which is a problem for many people with insomnia.
• Improved sleep quality in the long term: Sound therapy facilitates higher quality sleep, which makes us wake feeling more rested.
• Better sleep hygiene and bedtime routines: Sound therapy pairs well with other self-care tasks and routines that help improve sleep readiness.

Who Can Benefit Most from Sound Therapy for Sleep

Sound therapy for sleep can benefit a range of health concerns.

Individuals With ADHD

Sleep difficulties are exceedingly common in ADHD, affecting between 25% and 50% of people with this condition. Studies show that ADHD symptoms such as hyperactivity, emotion dysregulation, and poor attention can all present problems in terms of getting good sleep. Conditions such as delayed sleep-wake phase disorder, restless leg syndrome, and insomnia are all commonly seen in people who have ADHD.

Individuals With Autism Spectrum Disorder

Up to 80% of people with Autism Spectrum Disorder experience poor sleep. ASD symptoms such as repetitive behaviors, sensory sensitivities, rigid routines, and communication deficits can all make sleep more elusive for people with this condition. Sound for Sleep by SoundSory was specifically designed to address many of these problems.

Children With Sensory Processing Difficulties

Sensory processing difficulties can make a child or even an adult more reactive to noise, light, and other forms of sensory input. This makes it more difficult for the nervous system to settle in preparation for bedtime. Sound therapy without the need for headphones or earbuds during the night is ideal for their comfort.

Children With Developmental or Learning Difficulties

Conditions such as Down syndrome and cerebral palsy, which may make it difficult to process information, are also known to impact sleep. Brain changes that make attention, learning, and other cognitive functions more difficult also tend to disrupt the body’s natural sleep patterns. Calming, predictable structure in the form of sleep hygiene routines (which can include sound therapy) is essential to positive sleep.

Adults Under Chronic Stress or Anxiety

Adults who experience high levels of stress and anxiety or other mental health concerns can have peak cortisol levels, leading to nervous system activation. When the nervous system is persistently activated, this makes sleep more difficult by interrupting melatonin production.

Individuals Dependent on Sleep Aids

Some people may prefer drug-free alternatives to sleep, even stepping away from melatonin, sleep apps, or prescription medications. Sound therapy is a sustainable option for these individuals.

Sound Therapy vs. Other Sleep Aids: How Does It Compare?

Sound therapy especially stands out when compared to traditional and even other natural sleep methods.

	How it works	Typical onset speed	Risk of dependency	Potential side effects	Suitable for children	Evidence level	Typical price range
Sound therapy	Uses vibrational sound waves to calm the nervous system	5-10 minutes with some effects seen even sooner	No	None	Yes	Evidence-based	Devices from $9.99 to $99.99, depending on type and features
Melatonin supplements	Stimulates the pineal gland to help regulate sleep-wake cycles	20-30 minutes after ingestion	Yes	Vivid dreams, irritability, gastrointestinal upset	Yes	Evidence-based	$5.99-$15.99, depending on bottle size
Prescription sleep medication	Targets the nervous system to increase drowsiness and speed up the onset of sleep	20-30 minutes after ingestion	Yes	Daytime sleepiness, gastrointestinal upset, appetite changes	No	Evidence-based	Daytime sleepiness, gastrointestinal upset, and appetite changes
Sleep apps	Measures your typical sleep cycles and gives information so you can adjust your sleep habits and routines	Time varies	No	None	Yes	Evidence basis varies	Most are subscription-based and cost between $5 and $10 per month
Weighted blankets	Offers deep pressure over large parts of the body to soothe the nervous system	5-10 minutes with some effects seen even sooner	No	None	Yes	Evidence-based	$25 to $200, depending on style and quality

As you can see, there are many options to explore with various pros and cons for each. We hope you will use this table to weigh which is best for your sleep needs.

How to Practice Sound Therapy for Sleep at Home

By adjusting your sleep routine through small changes, you can begin using sound therapy to improve your sleep.

Set Up Your Sleep Environment

It’s important to be comfortable in your surroundings, and the best way to do that is to prepare your environment for sleep, just as you would prepare yourself for sleep. This involves adjusting the temperature to be slightly cool. If you don’t have access to control the temperature centrally, you can adjust it by using a ceiling or free-standing fan or even slightly opening a window during the warmer months. You can also use soft, comfortable bedding, including blankets and pillows. Some people enjoy sleep masks not only for comfort but also to block out light. Blackout curtains are another great way to block out light that may prematurely wake you during the morning hours.

Choose the Right Type of Sound for Your Needs

Depending on what is bringing you to sound therapy, you may want to try different sounds. For instance, if you struggle with racing thoughts that keep you up at night, you may benefit from guided meditation or guided visualization that occupies your mind and drowns out some of your internal thoughts. If you are a light sleeper, you may want to start with predictable binaural beats on a low volume to prevent you from waking. People with sensory sensitivities may benefit from nature sounds to calm their nervous system and reconnect them to their surroundings. You may need to experiment a bit before making a selection that works for you.

Pick the Right Delivery Method

The most common way to receive sound therapy at night is through a pillow speaker, which slides right under your pillow and sends the sounds to you in a gentle way. If you want a high-end speaker that doesn’t disturb your partner, you should opt for a bone conduction pillow speaker that sends the sound vibrations through the bones in your head rather than your ears. Other pillow speakers have various downsides – bulky wires, requiring batteries to operate, and lacking built-in programs – that may complicate the process of sound therapy for sleep. Be sure to evaluate the features of each before settling on one.

Use It Consistently at the Same Time Each Night

Consistency is not only key to seeing the results you want, but it also helps form a foundation for making sound therapy a habit. Creating a routine and a sense of regularity in and of itself helps calm the nervous system, which can further help you sleep. In addition, regular use of sound therapy at the same time each night will help you see the results you want in terms of falling asleep more quickly, staying asleep, and getting better quality sleep.

Use Sessions With Auto-Shutoff Timers

Auto-shutoff timers are advised for sound therapy since they will turn off once you reach a certain stage in your sleep cycle. This prevents the sound from doing more harm than good (e.g., waking you up unnecessarily) and also conserves battery life. In the event you wake up and find your sound therapy device is off, you can always simply switch it back on to help you return to sleep. But we think that will be a rare occurrence.

Common Mistakes to Avoid When Using Sound Therapy for Sleep

As with any method, there are some practices that are not helpful for the use of sound therapy. These include:

• Using sound therapy if you have epilepsy or a history of seizures (since certain sounds or quick sound changes can trigger seizures)
• Using sound therapy if you have severe mental health concerns, especially post-traumatic stress disorder (PTSD), schizophrenia, or psychotic/dissociative disorders
• Playing sound therapy at a volume that is too loud, as this can have an alerting or even anxiety-inducing effect, rather than calming you
• Keeping your phone, pillow speaker, and any other Bluetooth-enabled device at least 6 inches away from you if you have a pacemaker
• Not consulting your doctor if you are pregnant, as certain types of sound therapy (especially loud ones) can damage a baby’s hearing or overstimulate them.
• Not listening to your body and personal preferences by continuing to use a form of sound therapy that makes you uncomfortable or doesn’t help you

Sound for Sleep by Soundsory — A Bone Conduction Pillow Speaker With a Built-In Sleep Program

Sound for Sleep by SoundSory is an excellent option for people exploring an all-in-one sound therapy program for sleep. Sound for Sleep is a bone conduction pillow speaker with dual transducers. This pillow speaker works by resting under your pillow and sending gentle, calming sound vibrations to you through the bones in your head. This differs from traditional speakers that send the vibrations through the air, which are then picked up by the ears. Bone conduction technology is a gentler approach that doesn’t disturb nearby sleeping partners.

Sound for Sleep has an 8-night structured music program that consists of 40-45 minute sessions. These sessions include Celtic music, classical tunes, and lullabies, which are all evidence-based for sleep. This takes the guesswork out of sound therapy and eliminates the need to experiment with what is best for you.

Our built-in sleep program uses acoustic gradation, which is a type of sound processing that gradually eases and guides you toward sleep. So you won’t feel an immediate urge to sleep; it will mimic a natural progression toward restful sleep. Sound for Sleep is designed for children and adults who experience hyperactivity, racing thoughts, anxiety, and sensory sensitivities that negatively affect their sleep. This makes Sound for Sleep a great fit for people of all ages with ADHD, Autism, and Sensory Processing Disorder.

Sound for Sleep doesn’t use any screens (keeping that harmful blue light away from you!), waves, or medication, making it one of the most natural options on the market. This program also has an auto shut-off with an adjustable timer and up to 8 hours of battery life, allowing you to use it according to your sleep schedule. You can charge the device with a USB-C cable, and it is Bluetooth-enabled.

Keep in mind that, while SoundSory is an excellent natural sound stimulation program, it is not a medical treatment or diagnostic tool. Learn more at the SoundSory store.

Wrapping Up

Quality sleep helps balance our mood, boost our immune system, stave off the risk of chronic diseases, improve our memory, and more. Sound therapy is a great way to get more sleep, as it uses brainwave entrainment to synchronize the electrical signals in your brain with the beats you hear. You can use structured therapeutic music programs and any other combination of sound therapy to get started. All of these will calm and soothe the nervous system in preparation for sleep.

If you want a comprehensive, all-in-one way to get started using sound therapy for sleep, take a look at Sound for Sleep by SoundSory. This device takes an evidence-based approach to sound therapy and is well-suited for people with ADHD, Autism, and sensory sensitivities who struggle to get good sleep.

FAQs

Is sound therapy for sleep backed by science?

Yes, sound therapy is an evidence-based way to improve one’s sleep. Sound therapy helps improve sleep onset as well as sleep quality.

How long does it take for sound therapy to improve sleep?

It depends on how consistently you practice sound therapy and how severe your sleep difficulties are. However, it usually takes several weeks to see an improvement.

Is it safe to use sound therapy every night?

Yes, sound therapy is a drug-free, natural sleep improvement technique. Sound therapy is perfectly safe for nightly use.

Can children use sound therapy for sleep?

Yes, children and even babies can safely use sound therapy to improve sleep. Sound therapy is appropriate for individuals of all ages and backgrounds.

What is the best sound frequency for sleep?

Low-frequency sounds are considered the best for improving sleep. However, some people may prefer different sound frequencies, making it important to try different types of sound therapy before settling on one.

Is sound therapy better than melatonin for sleep?

There is evidence to support both methods when used together and separately. Research doesn’t state that sound therapy is necessarily better than melatonin when used for this purpose.

Can sound therapy help with insomnia?

Yes, sound therapy can stimulate and strengthen the nervous system in a way that improves insomnia. Sound therapy does this by shortening the amount of time it takes someone to get to sleep and helping them sleep more deeply for longer periods of time.

Would sound therapy disturb others in the room?

It depends on the method used. For instance, Sound for Sleep uses bone conduction technology that is specifically designed not to disturb others in the room.

Can people with ADHD, autism, or sensory sensitivities benefit from sound therapy?

Yes, sound therapy can help manage symptoms of ASD, ADHD, and sensory processing disorder.

Do I need headphones to do sound therapy at home?

No! You can use bone conduction speakers or other pillow speakers that do not require headphones or earbuds for listening.

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