How long do I need to listen before music actually helps me fall asleep?

10–30 minutes of consistent, low-stimulation sound can create physiological downshifting for most people. 

Sleep does not start with unconsciousness. It starts with reduced arousal. Music helps by slowing breathing, lowering heart rate, and reducing vigilance, but these changes take time. Expecting instant sleep often keeps the nervous system alert.

Consistency matters more than duration. Repeated exposure to the same type of sound trains the body to associate it with rest.

Application:

• Start music 20–40 minutes before bed

• Use long tracks or continuous sound

• Keep volume low and avoid track changesLet small movements come first