I’m a light sleeper, so I tried numerous techniques to help me fall asleep faster. One that works best for me is playing soothing sleep sounds. Here are the ten best sounds for sleep from my personal experience.
So, do you ever find yourself lying in bed, totally exhausted, but find that sleep just isn’t coming? It can feel like your brain is racing a million miles an hour and cannot switch into ‘sleep mode.’
The best sounds to help you sleep
More and more people are turning to sleep sounds to help them make the transition to dreamland, but with so many options out there, it can be hard to choose!
This personal sleep sound guide walks you through the ten best sounds to use that will help you sleep like a baby. I tested various sleeping sounds and noises over the years, and these are the ones that work the best for me.
It’s also cool that you can download most of these for free right here on 99Sounds. As a sound designer and field recordist, I captured and fine-tuned various custom sleep noises that I now use in my bedtime routine.
So dim your lights and get your blankets ready; it’s time to discover the best sounds for sleep and experience the best slumber of your life!
1. Noise
Noise is a great sleep sound because it masks out other sounds in our surroundings. If you live in a noisy neighborhood with lots of traffic and other sound sources, playing noise on your speakers when you go to sleep can help you block those other sounds.
Most of us have heard of white noise, but what about other colors? Read on to find out the difference!
White Noise
White noise is probably the most famous of the noise ‘colors.’ Think of the sound of static from an old-fashioned television. This is the basic example of white noise.
White noise stimulates all frequencies of human hearing equally, creating a consistent, steady sound that is perfect for drowning out other noise. This helps you get to sleep and stay asleep — even if you’re in a noisy environment.
However, white noise sounds a bit harsh, especially for people with sensitive hearing. I used to listen to white noise to fall asleep, but then I discovered the benefits of the other noise types, which I now find much better for sleep.
Pink Noise
Pink noise is pretty similar to white noise, with one big difference: in pink noise, the higher-frequency sounds are quieter than the lower-frequency sounds. This makes pink noise less harsh than white noise and more soothing.
It has the same sound-blocking properties as white noise but has a more pleasant sound. Examples of pink noise are steady rainfall, waves, and rustling leaves.
Brown Noise
Even though brown noise (also known as Brownian noise) sounds like it is named after a color, it’s actually named after a person — the scientist Robert Brown.
Robert Brown first observed the random way that pollen grains move under a microscope, and brown noise is similar to this motion with many randomly changing frequencies.
The sound of brown noise is similar to pink noise, but it has even more emphasis on the lower frequencies — meaning that it has more of a deep, rumbling quality. Most people, myself included, find it more soothing than white or pink noise, thanks to the low tones and subtle high frequencies.
Natural examples of brown noise include the sound of a rushing waterfall, thunder, or heavy rainfall.
Brown noise is my personal favorite sleep sound. I created a custom brown noise sound with carefully balanced frequencies and a smooth frequency response. You can download it for free and use it to fall asleep faster.
2. Ocean Waves
What is it about the sound of ocean waves that is so good at luring you into a deep, restful slumber? The science comes down to the way bodies perceive threats.
Because ocean waves and water sounds create a soothing veil of noise that only gradually varies in volume, our brains find the sound calming and relaxing.
Ocean sounds can be very similar to pink noise or brown noise, depending on the intensity. This means that the sound of water also works to block out unwanted noises and prevent you from startling out of your sleep.
The associations with vacations and relaxation don’t hurt, either.
People tend to associate the sound of waves with vacations and images of nature, the ocean, and wide open spaces. The rhythmic, swooshing sound of ocean waves is calming and repetitive, mimicking our own breathing rhythm during sleep.
All of this can help you relax and fall asleep.
Whenever I’m at a beach, I try to capture some new wave sounds for a 99Sounds library. You can download high-quality ocean sounds from our World Sounds and Water Sounds libraries.
3. Raindrops and flowing water
Studies have shown that the sound of raindrops can help the brain to relax unconsciously, aiding you to move towards sleep more easily. You might have noticed this on a rainy day — you’ll often have less energy and less inclination to do anything.
This could be partly due to rain’s association with coziness and tranquility. After all, the sound of rain brings back memories of being curled up with a good book and a cup of tea, watching the rain from inside your warm house.
The irregular pattern of the drops also provides a natural white noise effect, masking any sudden, disruptive noises and making it easier to get to sleep and stay asleep.
You don’t need to wait for a rainy day, however!
I love sleeping on rainy days, but I absolutely love recording rain sounds. I recorded a huge collection of rain sounds that you can download for free on 99Sounds.
4. Nature Sounds
Nature sounds can be quite variable; they can include the sounds of woods and wilderness, crickets, rustling leaves, birds, and running streams, depending on which you prefer.
What they have in common, however, is that they’re designed to transport you to a different place — outside the hustle and bustle of modern living.
These sounds also work to block out disruptive noises, meaning it’s easier to get to sleep. You’re less likely to be startled awake by disruptive sounds as well!
Wilderness sounds tend to be categorized as ‘pink’ noise. They are rich in natural rhythms and soothing, calming frequencies.
The natural variation of nature sounds also keeps the brain just engaged enough in the sounds to help you stop spiraling into anxious thoughts.
5. Relaxing Music
Listening to relaxing music or ambient music is a go-to for many people when they can’t sleep; the power of melody and rhythm is ideal for transporting you into a state of deep relaxation.
I can’t fall asleep to music, but I know many people who can easily doze off while listening to their favorite tracks.
Studies show that listening to relaxing music has a significant stress-reducing effect on our bodies. And lowering stress is essential to prepare the body for a restful sleep.
Listening to something with a gentle, rolling rhythm can also help to guide your breathing — helping you to respirate in a slow, steady rhythm that mimics deep sleep breathing.
Music also provides a focal point for our minds, preventing them from wandering into anxiety-inducing thoughts or concerns about the future or past.
This mental stillness allows us to slip into a peaceful sleep more easily.
6. Sleep Stories
Sleep stories are like a grownup version of bedtime stories and have been growing in popularity as of late. There are many different types, but each one is specifically crafted to lead you into sleep gently.
Sleep stories work like journeys. Their narratives are structures to slow and relax your mind progressively—the pacing, tone, and volume help to guide you further into relaxation and sleep.
I tend to mix sleep stories with background sounds like rainfall or ocean waves to enhance the soothing effect. The sound of rain helps with relaxation, while the story helps me fall asleep.
If you struggle with stressful thoughts or worries when it’s time to go to sleep, sleep stories will be perfect for you. They give your mind a story to follow instead of focusing on something stressful that happened at work or thinking about your overly long to-do list!
Sleep stories also tap into the nostalgia from childhood bedtimes. They give you a sense of comfort that reminds you of being tucked into a warm bed and read to by a loving parent.
7. Meditation Soundtracks
Similar to sleep stories, meditation soundtracks are designed to guide you into a more restful state — helping to transition you into a deep, restorative sleep.
These soundtracks focus on inducing a state of relaxation through ambient sounds, gentle music, and breathing exercises, helping you to unwind and leave your worries and stresses behind.
In line with meditation principles, these soundtracks encourage slow, deep breathing, which is known to relax the body and prepare it for sleep. The rhythmic cadence serves as an audio guide, leading your breath (and subsequently your body) into a rhythm conducive to rest.
Another great thing about these soundtracks is that they can help you develop a great sleep routine. If you use them regularly, you’ll find that sleep comes easier each time as your body learns to view the soundtracks as a signal that it’s time to transition into rest.
8. Soothing Voices or ASMR
ASMR is a unique sensory phenomenon where auditory stimulus triggers a tingling sensation in the body, beginning at the scalp and moving down.
The triggers for the ASMR response vary from person to person but can include soothing, soft whispers, tapping, rustling, or hair brushing.
The tingling sensation leads to a feeling of deep relaxation and well-being, which is very helpful when you are having trouble falling asleep. It’s not exactly known exactly why certain sounds and voices trigger the ASMR response, but it is known that it seems to improve sleep.
There is some evidence that ASMR activates the regions of the brain that release sleep-inducing hormones such as oxytocin and dopamine.
Both soothing voices and ASMR play into our innate need for connection and comfort. They create a safe, intimate auditory environment, gently lulling you into a peaceful and restful slumber. It’s like a warm, sonic hug — sending you off into a world of dreams feeling secure and serene.
9. Binaural Beats
If you haven’t tried binaural beats before, give them a go!
The way they work is fascinating. Two tones of differing frequencies are played in separate ears simultaneously, which induces your brain to perceive the creation of a tone in between the frequency of the two being played.
How does that help you sleep, you might wonder?
There is some evidence that shows they work through a process called ‘entrainment.’ This basically means that your brain tries to sync itself with the rhythm, encouraging you to shift into a state more conducive to sleep.
As well as the entrainment process, the steady repetition of binaural beats can have a soothing, meditative effect — helping you to let go of anxious thoughts and quiet a racing mind.
So, binaural beats do more than provide a soothing backdrop for sleep; they engage with your brain’s natural rhythms as well, guiding it gently into a state of deep rest.
It’s like a lullaby for your brain, singing it into a peaceful slumber and helping you wake up refreshed and rejuvenated.
10. Silence!
Yes, it’s not technically a sound, but complete silence can be a powerful sleep aid! Silence is the ultimate sleep state, stripping away the auditory clutter that can disturb your rest.
When there are no external sounds to process, your mind is less likely to be pulled out of sleep — meaning you’ll get quality, uninterrupted rest. A silent environment is particularly good for light sleepers who find themselves waking at the slightest noise.
If you have complete silence, it can also help you fall asleep. As you start to unwind and drift off, nothing can jolt you from your deep relaxation.
Unfortunately, if you live in a noisy apartment with loud roommates, you might struggle to get into the perfect silent state. You can try noise-canceling headphones or earplugs, but overall you’ll probably be better off trying one of the sounds from our free sounds repository!
The Bottom Line
Quality sleep is not just a luxury — it’s a necessity! Studies show that getting a good night’s sleep is just as important to your health as eating healthily or exercising regularly. It’s truly one of the foundations of health.
In a busy modern world with endless access to social media and technology, getting your brain to turn off and actually transition into sleep can be difficult (if not impossible!). That’s why more and more people are turning to using sounds to help them to fall asleep.
Some prefer white, pink, or brown noise, such as ocean wave sounds, wilderness noises, or the sounds of rushing water. Some listen to music or the comforting narrative of sleep stories.
Others might find the tingling sensation of ASMR, or the calming effect of soothing voices create a unique auditory blanket of comfort. Binaural beats offer a more technologically advanced approach, utilizing our brain’s natural rhythms to encourage a deep, restful state.
In other cases, a complete and utter lack of noise might offer you the best rest! The key is to find what works best for you. Sleep sounds are not a one size fits all situation, and you might need to do some experimenting to find your perfect sound!