For years, we’ve been warned: no screens before bedtime. But for many people, that rule simply doesn’t work.
In fact, some find that a bit of sound – whether it’s a podcast, TV show, or audiobook – is exactly what helps them fall asleep.
A 2018 study found that over half of people struggling with sleep use music as a sleep aid.
So maybe it’s time to ask: is the screen really the problem, or is it how we use it?
According to sleep medicine specialist Dr. Rachel Salas, professor of neurology at Johns Hopkins University School of Medicine, it depends on the individual.
If you’re not watching the screen, just listening, the negative effects may be far less significant.
It’s all about the content
Not all audio is created equal when it comes to sleep. Dr. Shalini Paruthi, a sleep medicine physician in St. Louis, warns that the wrong kind of content could keep you awake longer.
If what you’re listening to is too engaging – like a thriller or a podcast cliffhanger – your brain might stay alert instead of winding down.
The trick, according to sleep psychologist Dr. Lindsay Browning from the UK, is to pick something predictable and calming.
Reruns of shows you already know, soothing voices, or even slow-paced sleep stories can be effective. The goal is to help your mind relax – not stimulate it further.
The sound of silence
Falling asleep to sound may help you drift off, but letting that sound continue all night? That’s where problems begin.
Experts recommend setting a sleep timer.
Without it, sudden noises or volume changes might trigger micro-awakenings – brief moments of arousal that can disturb your sleep without you even realizing it.
White noise or ASMR might be a better option for sensitive sleepers or noisy environments.
These steady, calming sounds can block outside disturbances and create a more restful sleep atmosphere.
But if you’re using sound to distract yourself from racing thoughts night after night and still not sleeping well, experts say it’s time to dig deeper.
This article is based on information from CNN.