15 Most Relaxing Sounds to Help You Sleep Better

July 30, 2025 By Andy Jacinto

Some nights, it’s like your brain refuses to clock off.

You’ve shut your eyes, the lights are out, but your thoughts are still running laps.

The fix?

It might be as simple as pressing play.

Key Takeaways

The most relaxing sounds for sleep include nature sounds, soft rain, ocean waves, and even silence. What matters is finding what helps your brain switch off.
Frequency-based options like white noise, brown noise, pink noise, green noise, binaural beats, and solfeggio frequencies can support deeper, more consistent rest.
A good sleep routine is more than just sound. Pair it with a sleep mask, pillows, and bedding that help you feel calm, supported, and ready to rest.

The most relaxing sounds for sleep aren’t just background noise. They’re calming cues for your nervous system.

Whether it’s the gentle rush of water or the low rumble of distant thunder, sound has a way of soothing the mind and softening the body into stillness.

In this guide, we’re sharing the sleep sounds that help people drift off faster and stay asleep longer.

From natural soundscapes to calming frequencies, you’ll find out what works, what doesn’t, and how to build a routine that actually sticks.

Jump to a section:

woman-sleeping-with-speaker-for-sleep-sounds

Relaxing Sounds for a Restful Sleep

Not all noise is created equal.

Some sounds soothe your senses. Others? Not so much.

The trick is finding what helps your brain switch off, not stay on high alert.

Here’s what people are listening to (or not listening to) to drift off faster and wake up feeling human.

1. Silence

OK, we know we said “sounds,” but let’s start with the one that’s technically not a sound at all.

For some people, total silence is the ultimate sleep sound. No gentle waves, no humming loops. Just stillness. And for good reason.

Quiet helps your brain settle without distraction. It gives your ears a break too. In one clinical trial, people exposed to ICU noise slept better when using earplugs and eye masks. The researchers found “more REM time, shorter REM latency, less arousal, and elevated melatonin levels.”

And it’s not just about comfort. According to the World Health Organization, “traffic noise alone is harmful to the health of almost every third person in the WHO European Region,” with real effects on sleep and heart health.

So if silence is your vibe but your neighbourhood isn’t exactly whisper-quiet, earplugs might be your best bet. Look for ones rated around 32 decibels. They’ll soften the chaos while still letting you hear what matters.

2. Nature sounds for sleep

There’s something about birdsong, rustling leaves, or a gentle stream that makes your whole body unclench. Even through a speaker, nature sounds feel familiar. Safe. Calming in a way that’s hard to fake.

Nature doesn’t rush or startle. It moves in soft, steady rhythms that give your brain something peaceful to follow. That’s what makes it so easy to fall asleep to.

A 2017 study found that “natural sounds might help the brain to shift from an outward-focused state to an inward-focused one, characteristic of relaxation or meditation.”

You might not live near a forest or creek, but your ears don’t need to know that. Just press play.

3. Rain sounds for sleep

There’s a reason rain sounds show up in just about every sleep app and white noise machine.

The soft patter of rain on a roof or window is steady, familiar, and oddly comforting. It gives your brain something predictable to focus on, which makes it easier to tune out everything else.

Rain sounds are also great at masking unwanted noise. They blur out traffic, barking dogs, or hallway voices. Anything that interrupts your wind-down routine fades into the background.

And the best part? It works in any season. No need for an actual storm. Just play a loop and let the rhythm do its thing.

4. River sounds for sleep

Not as loud as ocean waves. Not as repetitive as white noise. River sounds hit a sweet spot.

The gentle flow of water over rocks creates a smooth, constant backdrop. It’s calming without being boring.

There’s movement, but it doesn’t demand attention. It helps your mind drift in the same way a river does. Quietly and without fuss.

Perfect if you want something natural, but a little more low-key than crashing waves or thunder.

5. Ocean sounds for sleep

Waves are nature’s metronome. They rise, break, and fall in a rhythm that’s slow and steady, just like your breath should be.

Ocean sounds are popular for a reason. They’re calming, repetitive, and grounding. Listening to them feels like you’re syncing up with something bigger.

There’s no storyline. No sudden change. Just wave after wave easing your brain into a slower state.

It’s also why so many people lean toward a coastal bedroom style. Soft blues, sandy tones, and the sound of water create a space that feels calm and effortless.

For some, ocean sounds bring back beach memories. For others, it just feels like peace. Either way, it’s a strong pick if you’re after something gentle but immersive.

6. Thunderstorm sounds for sleep

This one might surprise you. Thunder isn’t exactly quiet, but for some people, it’s incredibly soothing.

There’s something comforting about being inside while the weather does its thing outside. The rumble of thunder mixed with steady rain can feel powerful and protective at the same time.

Unlike sharp or sudden noises, thunder tends to roll in and fade out. It doesn’t jolt you. It surrounds you.

Thunderstorm tracks often pair deep rumbles with soft rainfall, giving you a layered soundscape that feels cosy, not chaotic.

7. Forest sounds for sleep

Crickets. Wind through the trees. The occasional owl in the distance. Forest sounds are full of subtle texture, and that’s what makes them so relaxing.

They give your brain just enough variety to stay engaged without feeling distracted. It’s calm, but not completely flat.

For a lot of people, forest soundtracks mimic the experience of camping or hiking. Times when sleep comes easily because you’re far from traffic, screens, and to-do lists.

It’s not just about nature. It’s about space. These sounds create the feeling of being somewhere quiet, cool, and undisturbed.

8. Sleep stories and meditation

Remember asking for just one more bedtime story before lights out? Turns out, that urge never really goes away.

Sleep stories work the same way now as they did back then. A calm voice. A simple plot. Nothing to figure out. Just enough to nudge your brain out of its usual loop and into something softer.

Meditation tracks take it a step further. They guide your breathing, help you let go of tension, and gently shift your focus. Even the pauses are designed to slow you down.

It’s not about learning anything or reaching some higher state. It’s just about feeling safe enough to fall asleep. And sometimes, that’s all we need.

9. ASMR

ASMR stands for Autonomous Sensory Meridian Response. It’s a calming sensation that some people get from soft, repetitive sounds. Often, it feels like a tingle that starts at the scalp and travels down the spine.

A 2015 study described ASMR as a feeling that “begins most commonly on the scalp and spreads from the back of the head, down the spine, and through the limbs.” Participants also reported that it brought on “a sense of calm.”

Here are a few common ASMR triggers people use for sleep:

✅ Whispering
✅ Gentle tapping
✅ Page turning
✅ Brushing sounds
✅ Light scratching
✅ Fabric rustling
✅ Mouth sounds (not for everyone, but some swear by it)

It doesn’t work for everyone. But if you’re curious, try a few different styles. Start with ones focused on sleep or stress relief, and keep the volume low.

Best Frequency Sounds for Sleep

Some sounds don’t just relax you. They help tune your brain into sleep mode.

From soft static to low pulses, these frequencies block out distractions and slow things down upstairs.

1. White noise

Now, we move to a crowd favourite: the white noise.

A 2021 study found that “white noise was associated with a statistically significant improvement in sleep latency in a high-noise environment.” In other words, it helped people fall asleep faster, even when things weren’t exactly quiet.

White noise works by playing every frequency your ears can hear, all at once. The result is a smooth, static-like sound that masks background noise and softens sharp interruptions.

Think of it as a sound blanket. It doesn’t give your brain anything to focus on, which makes it easier to relax and switch off.

2. Brown noise

Brown noise, sometimes called red noise, is like white noise with a bass boost. It’s deeper, softer, and a little more natural to the ear.

If white noise reminds you of static, brown noise sounds more like a heavy downpour or a distant waterfall. Some people describe it as a low roar. Something you feel more than hear.

There isn’t a heap of sleep-specific research yet, but a 2021 study found that “auditory stimulation using brown, pink, and white noise during sleep improved post-sleep working memory performance compared to no sound stimulation.”

If you’re curious, start low. Try it at a gentle volume before bed and see how your body responds. Everyone’s ears are different, so it’s worth experimenting.

3. Pink noise

Pink noise sits somewhere between white and brown. It still plays all the frequencies, but it leans a bit more into the lower ones.

That makes it softer than white noise, but not as deep as brown. It’s the middle child of the group (in a good way).

Think steady rainfall, rustling leaves, or waves rolling in and out. There’s a gentle rhythm to it that helps the brain slow down.

A 2013 study found that “pink noise was found to enhance the stability of sleep and to improve memory consolidation.”

That means deeper rest, and better brain function the next day.

4. Green noise

Green noise is often described as the sound of nature in balance. It sits somewhere between white and pink noise but feels more soothing and natural.

It usually features mid-range frequencies with a soft, steady tone. Think flowing water, rustling leaves, or wind through trees. Not too sharp. Not too deep. Just smooth and easy on the ears.

As the Sleep Foundation explains, “green noise may be particularly helpful for people who find white noise too high-pitched or brown noise too deep.”

If you want something neutral, calm, and nature-inspired, green noise could be the sweet spot.

5. Binaural beats for sleep

Binaural beats work by playing two slightly different frequencies in each ear. Your brain picks up the difference between them and starts to match its rhythm to that gap.

It sounds technical, but the result is simple. The brain shifts into a slower, more relaxed state. That’s exactly what you want before sleep.

Different frequency gaps are said to support different brainwave states. The ones linked to deep rest and sleep usually fall into the delta or theta range.

To get the full effect, you’ll need headphones. It only works if each ear hears its own frequency.

If you’re curious how it works and what those brainwave states really mean, we’ve got a full guide that breaks it down.

6. Solfeggio frequencies

Solfeggio frequencies are specific tones said to promote healing, calm, and balance.

Each one is tied to a number. For example, 528 Hz is linked to relaxation, and 396 Hz is often used for letting go of stress. Some people swear by them, others just find them soothing background noise.

There isn’t a lot of strong science behind them yet, but they’re gentle, steady, and often paired with calming music or ambient sound.

If you’re curious about what they are and how they work, we’ve put together a full guide to walk you through it.

Tips to Build a Soothing Sleep Sound Routine

A good sleep soundtrack isn’t just about what you play. It’s how, when, and where you play it.

Here’s how to make your sleep sound routine actually work:

Start the sound before you’re in bed

Let the sound ease you into rest. Play it while brushing your teeth, dimming the lights, or winding down with a book. This tells your brain it’s time to slow down.

Keep it consistent

Choose one or two tracks and stick with them. Repetition helps your brain build a sleep association. Over time, just hearing that sound can start to make you feel drowsy.

woman-setting-up-a-sleep-app-for-sleep-in-bed

Mind the volume

Keep it low. The goal is to blend into the background, not take over the room. If you’re straining to hear it, it’s too soft. If it grabs your attention, it’s too loud.

Try timers or loops

Some people prefer sound all night, others just need it to fall asleep. Test both and see what works. Use timers, auto-off features, or loop settings depending on what feels best.

Make it part of your environment

Pair your sound routine with cosy lighting, breathable bedding, and a cool room. Sound is powerful, but it works even better when the rest of your space supports sleep too.

woman-waking-up-refreshed-in-the-morning-with-sleep-sounds

Start Building Your Sleep Routine

There’s no perfect formula for sleep, but the right sound can help your brain settle and your body follow.

Whether it’s waves, white noise, or a softly spoken story, better nights often start with small changes. The most relaxing sounds for sleep might just be the simplest ones.

Pair your sound routine with real comfort. Our sleep mask, pillows, and bedding are designed to create a restful space that works with your body, not against it. So you can block out the world, lie back, and let sleep take over.

References (7):

Up Next

How to Take a Power Nap & Wake Up Refreshed

July 19, 2025 By Andy Jacinto