Can music help me fall asleep but still disrupt my sleep quality?

Yes, it’s possible for music to help with sleep onset while still disrupting deeper sleep stages if it is stimulating or changes throughout the night.

Music is often most helpful during the transition into sleep, when it reduces arousal and quiets mental activity. However, once asleep, the brain remains sensitive to novelty and variation. Music with lyrics, noticeable tempo, or emotional shifts can interfere with sleep architecture by increasing light sleep or reducing deep and rapid eye movement (REM) sleep.

This doesn’t mean music is “bad” for sleep. It means it needs to be chosen differently for falling asleep versus staying asleep. Some people benefit from music that fades out after sleep onset, while others do better with very consistent, low-complexity sound all night.

Application / example:

• Use a timer to fade music out after 30–60 minutes

• Switch to continuous noise or very minimal sound for the night

• Avoid lyrical or emotionally engaging music during sleep