Sleep Apnea and Music: The Best Songs to Fall Asleep To

Ok so this article might seem a bit quirky at first, but for a lot of us, it is quite difficult to fall asleep with a big suction cup on our face, particularly in the middle of the night when we’ve just come back from a quick bathroom break!

So i’ve done a bit of digging on ways to get ourselves back to sleep ..

Music has been proven to lower heart rate, reduce stress, and improve sleep quality. The right songs can create a peaceful atmosphere, making it easier to fall—and stay—asleep.

In this article, we’ll explore how music affects sleep apnea and share the best songs to add to your bedtime playlist.

How Music Helps People with Sleep Apnea

While music itself won’t cure sleep apnea, it can be a powerful tool to improve your sleep hygiene and create a relaxing pre-bedtime routine. Here’s how it can help:

1. Reduces Anxiety and Stress

Many people with sleep apnea struggle with bedtime anxiety. Will the CPAP mask stay in place? Will I wake up gasping for air? These thoughts can keep your mind racing. Soft, slow music helps shift your focus away from worries and into a state of relaxation.

2. Slows Your Heart Rate and Breathing

Listening to calming music before bed encourages your body to transition into sleep mode by slowing your heart rate and breathing patterns. This is especially helpful if you have obstructive sleep apnea (OSA), as it preps your body for a smoother transition into deep sleep.

3. Promotes Deeper Sleep

Research suggests that music can enhance slow-wave sleep, the deep stage of sleep that helps with physical restoration. For those with sleep apnea, deeper sleep means better recovery from oxygen deprivation episodes.

4. Masks Background Noise

If your sleep environment has disruptive sounds—like a snoring partner, traffic noise, or even the hum of your CPAP machine—music can act as a natural white noise machine, drowning out distractions.

The Best Songs to Fall Asleep To

Not all music is created equal when it comes to promoting sleep. Fast-paced, high-energy songs can have the opposite effect.

Instead, you’ll want tracks that are slow, gentle, and soothing. Here are some of the best songs I have found to help you relax and drift off.

1. “Weightless” – Marconi Union

Scientifically proven to reduce anxiety by up to 65%, “Weightless” is one of the most relaxing songs ever created. It was designed in collaboration with sound therapists to slow breathing, lower heart rate, and induce a meditative state—perfect for sleep.

2. “Clair de Lune” – Claude Debussy

Classical music is a go-to for relaxation, and “Clair de Lune” is a timeless piece that soothes the nervous system. Its slow tempo and gentle melodies create the perfect backdrop for sleep.

3. “Someone Like You” – Adele

Adele’s ballads have an emotional yet calming effect. “Someone Like You” is slow, melancholic, and beautifully composed, making it a great choice for winding down.

4. “Can’t Help Falling in Love” – Elvis Presley

This classic song is both romantic and deeply relaxing. Its slow rhythm and soft instrumental background make it ideal for bedtime.

5. “Hallelujah” – Jeff Buckley

Jeff Buckley’s rendition of “Hallelujah” is hauntingly beautiful. The delicate guitar and soft vocals create a peaceful and introspective atmosphere perfect for sleep.

6. “Opus 23” – Dustin O’Halloran

Instrumental piano music works wonders for sleep, and Dustin O’Halloran’s “Opus 23” is a gentle and deeply moving piece that encourages relaxation.

7. “Spiegel im Spiegel” – Arvo Pärt

This minimalist composition is known for its simplicity and tranquility. Its repetitive patterns create a sense of floating, making it a favorite for sleep playlists.

8. “Holocene” – Bon Iver

Bon Iver’s signature sound is soft, airy, and dreamlike. “Holocene” is a great choice if you enjoy indie music with a peaceful, meditative feel.

9. “River Flows in You” – Yiruma

This piano piece is both emotionally moving and incredibly calming. It’s often compared to a lullaby for adults.

10. “Nocturne Op. 9 No. 2” – Frédéric Chopin

Chopin’s nocturnes were literally written for nighttime relaxation. This particular piece is one of the most beautiful and serene classical compositions ever created.

Creating Your Own Sleep Music Playlist

If you want to customize your own sleep playlist, here are some tips:

• Choose songs with a slow tempo (ideally 60-80 beats per minute).
• Opt for instrumental tracks to avoid getting caught up in lyrics.
• Stick to soft, mellow sounds, like piano, acoustic guitar, or orchestral arrangements.
• Experiment with nature sounds (rainfall, ocean waves, or gentle wind) if you enjoy white noise.

The Role of Binaural Beats and Sleep Apnea

If you’re looking for something beyond traditional music, binaural beats might be worth trying. These are specific sound frequencies that encourage brainwave activity associated with deep sleep.

For example:

• Delta waves (0.5–4 Hz) promote deep sleep.
• Theta waves (4–7 Hz) encourage relaxation and drowsiness.

You can find binaural beats on YouTube or through apps like Calm and Brain.fm. Some CPAP users find them particularly helpful for relaxing before bed.

Final Thoughts: Let Music Help You Sleep Better

If you have sleep apnea, creating a relaxing bedtime routine is essential—and music can play a big role in that. The right playlist can lower anxiety, slow your heart rate, and help you fall asleep faster.

Try out some of the songs on this list, or experiment with your own selections.

Whether it’s classical music, acoustic melodies, or binaural beats, the right soundscape can transform your sleep experience.

I hope this helps a bit. Please comment below if you have some favourite songs of your own?