الموسيقى والنوم: ماذا تقول الأدلة، وكيف تستمع قبل النومMusic and sleep: what the evidence says, and how to listen at bedtime

Many people fall asleep to music. Is there science behind it?

What did the Cochrane review find?

The 2022 updated Cochrane review pooled randomised trials in adults with insomnia. It concluded that listening to music may improve self-reported sleep quality compared with no intervention or usual care. For other measures, such as how quickly people fall asleep or how often they wake, the evidence was less clear.

So music can be a gentle part of a bedtime routine, not a substitute for seeing a doctor if insomnia persists.

How to listen at bedtime

• Choose calm, slow, instrumental music without words or strong beats.
• Listen for 20 to 45 minutes at a regular time each night.
• Keep the volume low; a small speaker or comfortable sleep headphones work well.
• Dim the lights and put the phone away once the track is playing.
• If insomnia lasts more than a few weeks, talk to a doctor.

A Ruwaydan sleep track

If you choose “deep sleep” as your goal, your track starts close to how you feel and slows gradually, with no drums and no sudden changes, ending in a soft fade to silence. You can choose 20 minutes so it lasts until you drift off.