ChillSleep
Bedtime Routine

Wind-Down Music Playlist

Play the same calming playlist every night to train your brain that sleep is near

30-60 minutes

This routine involves creating a specific 30-60 minute playlist of slow, instrumental, calming music and playing it at the same time each night as part of your wind-down. The consistent audio cue becomes a powerful sleep signal over time.

How To Do It

  1. 1

    Create a playlist of 30-60 minutes of calming instrumental music (under 60 bpm).

  2. 2

    Choose music without lyrics, sudden changes, or stimulating beats — think ambient, classical, or nature sounds.

  3. 3

    Start the playlist at the same time every night, about 60 minutes before lights out.

  4. 4

    Play it at low volume (around 30-40 decibels) in the background during your wind-down activities.

  5. 5

    Let the playlist become the soundtrack to your other routines: tea, reading, journaling.

  6. 6

    When the music ends, that's your cue to get into bed and turn off the lights.

The Science Behind It

Music at 60 bpm or slower synchronizes with resting heart rate and activates the parasympathetic nervous system. Research shows that listening to calming music before bed improves sleep quality by 35% and reduces the time to fall asleep. Consistent audio cues also strengthen circadian rhythm through classical conditioning.

Tips

  • Use a speaker with a timer or sleep timer function rather than earbuds.

  • Try genres like ambient, solo piano, classical guitar, or binaural beats at 432 Hz.

  • Don't shuffle — hearing the same songs in order strengthens the sleep association.

  • If you share a space, use quiet music or agree on a shared wind-down playlist.

Best For

Evening wind-downAnxiety reliefSleep quality

Similar Techniques