The Best Sounds for Sleep

A 2024 study by Audible reveals 66% of Aussies wish they were getting more sleep, with four in five proactively seeking sleep solutions. As Australia’s Leading Sleep Expert, this tells me one thing: we, as a nation, are ready to take action… and we’re ready now. Amongst my top recommendations to help you: sound. Because hey - who doesn’t love a tranquil tune to help drift off at night?! 

1. Guided meditation

Be drawn into tranquil bliss of nothingness, guided to meet your calm, centered and conscious higher self, or a combo of both; and find yourself sleeping better than ever: a 2012 study revealed long term meditators have three times the amount of slow wave sleep than non meditators; and further research found meditators have higher levels of melatonin, our sleep promoting hormone, on nights they meditate compared to those they do not.

EXPERT TIP: you may have tried meditation, and it might not have worked - try another style, theme or pace.. You’ll eventually find the one that resonates. 

1. Audiobook 

Reading - via ears or eyes - can gradually decrease cognitive arousal; helping your brain unwind gently. Especially for those who never seem to stop, this is extremely beneficial - in order to go into restful deep sleep, you need to have a middle ground between productive and restful, and reading is an ideal option - and distracts from your doom scroll.

EXPERT TIP: read my book, Bear, Lion, Wolf… and if you fall asleep, I will not be upset! 

1. Rain / ocean sounds (pink noise)

Pink noise can synchronise your brainwaves into a slow, rhythmic theta pattern - helping you fall asleep faster. In fact, a 2022 study reported pink noise could reduce the time taken to fall asleep by 58% - the difference between you drifting off with ease, or becoming anxious and unable to sleep.

EXPERT TIP: pink noise, brown noise, white noise - they largely have a similar effect on the brain (as above). 

Needless to say, sound is a powerful tool for sleep, a weapon for success. Further, this keeps your mind away from social media, which we all know, is critical. If you’re not sure where to start, head to Audible, and find all of the above in their Sleep Sounds collection - even my audiobook. 

This article was produced in collaboration with Audible - thank you for having me as your sleep expert!

This article has been adapted for my LinkedIn series, Sleep Smarter; empowering you to your best nights sleep. With sleep not only important, but imperative for optimal wellbeing and peak performance alike; it's a pleasure to leverage my 14 years of academic and professional experience to share expert tips, tricks and techniques to help you sleep longer, deeper and wake more refreshed. Supercharged by sleep, look forward to achieving more, in less time, with less effort - naturally. Please share with anyone you feel will benefit, and of course, sleep well.