Jen Lucas' deep interest in the healing properties of sound led her to pursue formal training and certifications in several Vibrational Sound & Energy modalities. She is the owner of Sacred Tones Sound Healing Studio, a Sound Therapy Provider at a Luxury Mountain Resort Spa, and a Certified PBMt Consultant.
Do you find yourself tossing and turning at night, unable to quiet your mind? Lying awake, staring at the ceiling, and wondering why your body refuses to drift into rest? You are not alone. According to the Centers for Disease Control and Prevention (CDC), more than one in three American adults do not get the recommended seven hours of sleep per night, and studies say 27% of the global population suffers from sleep issues, which often lead to fatigue, depression, and impaired cognitive function. Sleep deprivation has become an epidemic!
Yet, despite knowing the importance of sleep, many of us struggle to prioritize it. According to a Casper Gallup survey, over half (55%) of Americans cite getting a good night’s sleep as a "major priority" on an average weekday, placing it above spending time with family and friends (45%) or eating healthy (40%). But while we may acknowledge its significance, putting that into practice is another story. Work schedules, digital distractions, stress, and environmental factors often stand in the way of truly restful sleep.
So what can be done? Medical experts agree that improving sleep hygiene, such as maintaining a consistent bedtime, limiting blue light exposure, and managing stress, is critical for overall health. But an often-overlooked tool that has been gaining scientific support is sound therapy.
Emerging research suggests that sound therapy, an ancient practice that uses sound vibrations and frequencies to promote healing, can be a powerful method for enhancing sleep quality.
As a certified Sound Therapy Practitioner and owner of Sacred Tones Sound Healing, I have seen firsthand how sound therapy transforms sleep and overall well-being. I will outline five evidence-based ways sound therapy can enhance your sleep, supported by scientific research and my professional experience.
1. Facilitates relaxation and reduces stress
One of the biggest barriers to sleep is stress. When the body is in a heightened state of anxiety, cortisol levels remain elevated, making it difficult to transition into deep, restorative rest.
Studies have shown that listening to calming music before bed is essential for maintaining optimal cognitive function. Sound therapy employs soothing rhythms and harmonic frequencies that activate the parasympathetic nervous system, signaling the body to relax.
Sound therapy goes beyond just playing relaxing music. Techniques such as tuning forks and vibrational frequencies specifically target the nervous system to calm the body and mind. Instruments like crystal bowls produce tones that resonate with the body’s natural energy centers, further deepening relaxation.
As a practitioner, I often see my clients underestimate the power of sound in regard to their sleeping struggles. When they come into a session, I can see the tension in their bodies. By the end, their breathing has slowed, their muscles have softened, and there’s this profound shift into relaxation.
2. Enhances sleep onset
For many, the hardest part of sleep is actually falling asleep. Whether it's racing thoughts or difficulty "shutting down," prolonged sleep onset latency can be frustrating.
According to the National Sleep Foundation, people who listen to music before bed fall asleep faster and wake up less frequently during the night. In one study, insomniacs who listened to 45 minutes of music before bed fell asleep reported having better sleep quality beginning on the very first night.
I recommend incorporating personalized soundscapes to help transition into sleep. A curated sound experience, whether it’s ocean waves, Tibetan singing bowls, or binaural beats, helps the brain recognize that it’s time to wind down.
For those who struggle with anxiety-induced insomnia, ASMR (autonomous sensory meridian response) and white noise machines can also help calm the nervous system and reduce bedtime stress.
3. Improves sleep quality
Falling asleep is one thing; staying asleep and reaching deep sleep stages is another challenge. Sleep consists of cycles, including deep sleep (slow-wave sleep) and REM sleep, which are crucial for cognitive function, memory consolidation, and overall health.
Studies have shown that sound therapy can enhance deep sleep by influencing delta wave activity in the brain. Delta waves are associated with the deepest stages of sleep, where the body undergoes repair and regeneration.
I integrate Himalayan singing bowls, tuning forks, and vibrational frequencies into my sessions to help clients reach these restorative states. When we immerse ourselves in these healing vibrations, it’s like giving our nervous system permission to reset.
4. Modulates brainwave activity
The human brain operates on different frequencies, shifting between beta (alert), alpha (relaxed), theta (light sleep), and delta (deep sleep) waves throughout the day and night. Sound therapy can guide the brain through these states, encouraging relaxation and eventually, deep sleep.
Binaural beats, a popular sound therapy technique, have been studied for their effects on synchronizing brainwave activity, helping the brain transition to sleep more smoothly. Research has found that low-frequency sound waves can promote deep sleep states.
Certain frequencies can act like a bridge between wakefulness and sleep. That’s why many people experience a floating sensation or even vivid dreams during sound baths; it’s the brain entering theta and delta states more efficiently.
5. Alleviates sleep disorders
For those suffering from insomnia or other sleep disorders, sound therapy may offer a non-invasive, natural alternative to medication. Studies have found that patients with chronic insomnia who engaged in music therapy experienced improved sleep efficiency, longer sleep duration, and reduced nighttime awakenings.
I have worked with many clients who have struggled for years with poor sleep. One client had been relying on sleep aids for years. After a few months of integrating sound therapy, they reported not only sleeping through the night but also feeling more refreshed in the morning.
How to integrate sound therapy into your routine
If you're curious about trying sound therapy for sleep, here are some practical steps to incorporate it into your nightly routine:
Create a bedtime soundscape: Experiment with different sounds, such as ocean waves, white noise, or singing bowls, to see what resonates best with you.
Try binaural beats or delta wave frequencies: Apps like Brain.fm, Calm, and Insight Timer offer specialized soundtracks designed for sleep.
Attend a sound bath or private session: Working with a certified sound therapy professional can provide a deeply immersive healing experience tailored to your needs.
Be consistent: Like any sleep habit, the key to success is consistency. Integrate sound therapy into your routine and give your body time to adjust.
The path to restorative sleep
Sleep is a cornerstone of health, yet so many of us struggle to get the rest we need. Sound therapy offers a gentle, natural, and deeply effective way to quiet the mind, relax the body, and promote truly restorative sleep.
Your journey to better sleep and better health begins with the power of sound!
Read more from Jen Lucas
Jen Lucas, Certified Vibrational Sound & Energy Therapist
Jen Lucas is a guide in the realm of holistic wellness, employing sound, energy, and frequency. While engaging in sound therapy as a participant, Jen observed significant enhancements in her mental, emotional, and physical health during a challenging period. She is the owner of Sacred Tones Sound Healing Studio, a Sound Therapy Provider at a Luxury Mountain Resort Spa, and a Certified PBMt Consultant. She most appreciates the work of Nikola Tesla and agrees "If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration."
