# Between sound and sleep: a perspective on Sonic Sleep Aids

## TL;DR

This paper reviews the growing use of audio-based digital sleep aids and evaluates their effectiveness and potential risks.

## Contribution

The paper provides a critical perspective on Sonic Sleep Aids, highlighting gaps in evidence and proposing a research agenda.

## Key findings

- Music-based relaxation shows efficacy in improving sleep quality.
- Empirical support for ambient sounds and narrated content as sleep aids is limited or inconclusive.
- Guided practices like mindfulness show potential but require further research.

## Abstract

Sleep disturbances are prevalent in the general population, coinciding with a surge in the availability and use of digital sleep aids. Among these, standalone audio-based tools, termed Sonic Sleep Aids (SSA), such as sleep music, ambient sounds, bedtime stories, and sleep skills (e.g. guided meditation, positive psychology techniques), have gained popularity. This perspective piece examines the phenomenon of SSA by discussing the existing evidence and highlighting the different levels of empirical support across SSA types. Music-based relaxation has demonstrated efficacy in improving sleep quality, whereas findings on ambient sounds (e.g. white, pink noise) are inconclusive. Empirical support for narrated content as a sleep aid remains limited. Guided practices like mindfulness and self-compassion show potential, yet further research is needed to support their effectiveness, particularly when limited to bedtime practice. In the broader context, the widespread use of app-based SSA raises questions about their alignment with sleep hygiene recommendations, which typically discourage bedtime screen use. This concern is compounded by a paucity of randomized controlled trials testing their effectiveness against well-matched controls, alongside the risk of increased dependency on technology and altered relationships with rest and introspection. Against these concerns, potential benefits include accessibility and reduced reliance on pharmacological aids. A research agenda is proposed to investigate the efficacy of digitally delivered SSA in naturalistic settings, their mechanisms of action, and their impact across different populations. Understanding these factors is crucial to determine whether SSA serve as beneficial tools or divert individuals from more effective, evidence-based approaches to sleep.

Statement of Significance Sleep disturbances affect a substantial portion of the general population, leading many to turn to digital sleep aids, particularly app-based audio tools, in search of relief. Despite their growing popularity and nightly use by millions, there is limited understanding of their effectiveness and how they influence sleep. This perspective piece synthesizes the existing evidence and identifies key knowledge gaps, raising important questions about their broader implications. It considers whether these tools represent a meaningful addition to a toolkit of evidence-based sleep interventions or signal a deeper shift in how individuals relate to rest, technology, and self-regulation. By outlining a future research agenda, this piece highlights the urgent need to evaluate these tools in context and inform their responsible development and use.

Graphical Abstract