The Best Nature Sounds For Good Sleep

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On the JJ Barnes Blog, white noise and ASMR are popular sleep aids, so I’m discovering the best nature sounds for good sleep to see if they can leave me rested.

Lately, my sleep has been…well, let’s just say ‘a work in progress.’ I’ve tried everything: white noise, ASMR videos that make my scalp tingle, you name it. But nothing’s quite hit the mark. Then, it hit me: nature. We’re surrounded by it, but how often do we actually listen? So, I decided to ditch the synthetic sounds and immerse myself in the real deal.

I asked the experts at HAYPP to uncover the most listened-to soothing sounds. Could the gentle patter of rain, the whisper of wind through trees, or the rhythmic crash of waves be the secret to finally getting a good night’s rest? With the help of Psychologist Dr Rebekah Wanic, I’m diving headfirst into this experiment, and I’m bringing you along for the journey – let’s see if nature’s lullabies can truly work their magic on my sleep, and maybe yours too.

The Best Nature Sounds For Good Sleep

Thunderstorm

With a staggering 616 million views on YouTube alone, the resonant rumble of a thunderstorm reigns supreme as the internet’s most sought-after soothing soundscape. This isn’t just a fleeting trend; the enduring popularity of thunderstorm tracks speaks to a deep-seated human need for sonic comfort.

At its core, the soothing power of a thunderstorm lies in its inherent ‘white noise’ qualities – a harmonious blend of frequencies that effectively masks distracting ambient noises. Imagine the gentle patter of rain mingling with the distant, rumbling thunder, creating a consistent, enveloping sound that allows the mind to finally disengage from the day’s cacophony.

This auditory blanket not only drowns out disruptive sounds like traffic or restless neighbors, but also provides a comforting, predictable backdrop that lulls the listener into a state of deep relaxation, making it the perfect companion for anyone seeking a tranquil escape into sleep.

The booming sounds that punctuate the rainfall in thunderstorms are often somewhat predictable in recorded versions and may provide a sense of comfort in that hearing them from a safe place can help you feel protected and secure.

-Dr Rebekah Wanic

Rainfall

Following closely behind the thunderous leader, the gentle cadence of rainfall commands a significant 524 million views across the top five YouTube videos, underscoring its universal appeal as a sleep aid. But unlike the broad spectrum of white noise, rainfall often falls into the category of ‘green noise.’

This sonic profile is characterized by a constant, mid-level frequency, creating a flat and steady sound that mimics the soothing rhythms of nature. Think of the consistent, soft patter of rain on a windowpane, the gentle drip of water from leaves after a shower, or the steady rush of a light summer rain. This consistent, unwavering sound creates an auditory environment that is both calming and grounding, effectively masking distractions without the sometimes jarring fluctuations of white noise.

The steady, predictable nature of green noise, as exemplified by rainfall, helps to quiet the mind, promoting a sense of peace and tranquility that can significantly improve sleep quality.

Habituation to repetitive noise can reduce arousal because the consistency doesn’t require alertness to respond to change. Rainfall and ocean waves are also very rhythmic and consistent, offering a soothing pattern that is predictable.

-Dr Rebekah Wanic

Fire crackling

Securing a respectable third position, the warm, inviting crackle of a fire has garnered a remarkable 241.1 million YouTube views. While distinct from the broad frequency spectrum of white noise, the rhythmic, continuous nature of fire sounds offers a similar auditory refuge, effectively shielding listeners from disruptive ambient noises.

The subtle pops, snaps, and gentle roaring of flames create a comforting, consistent backdrop that allows the mind to relax and disengage from the day’s stresses. Beyond its ability to mask unwanted sounds, the allure of a crackling fire extends to its visual component. Research has demonstrated that the combination of watching a flickering fire on a screen, coupled with the accompanying crackling sounds, can even contribute to a tangible reduction in blood pressure.

This calming effect speaks to the primal connection humans have with fire, evoking feelings of warmth, safety, and tranquility, making it a powerful tool for promoting relaxation and facilitating restful sleep.

Crackling fire and rustling leaves may be less predictable but both offer repetition in sound frequency that can be comforting.

-Dr Rebekah Wanic

Ocean waves

The rhythmic ebb and flow of ocean waves secures a strong fourth position, amassing an impressive 220 million YouTube views. This enduring popularity stems from the ocean’s unique ability to evoke a sense of profound tranquility. More than just a soothing sound, the ocean often acts as a powerful trigger for positive memories – sun-drenched beaches, gentle sea breezes, and the vast, calming expanse of the horizon.

These nostalgic connections create a sense of emotional comfort, fostering a state of deep relaxation conducive to sleep. The auditory landscape of ocean waves is equally complex, encompassing a diverse range of frequencies due to the varying sizes and intensities of the waves. The gentle lapping of small waves blends seamlessly with the deeper, resonant crashes of larger swells, creating a rich, dynamic soundscape.

This intricate mix of frequencies provides a natural, organic ‘white noise’ effect, effectively masking disruptive sounds while simultaneously offering a sense of connection to the vastness and serenity of the natural world. The ocean’s ability to soothe both the mind and body makes it an ideal auditory companion for those seeking a peaceful and restorative night’s rest.

Birdsong

Completing our top five auditory sleep aids, with a remarkable 220 million YouTube views, is the enchanting symphony of birdsong. The gentle chirping, melodic trills, and harmonious calls of various avian species weave together a naturally calming atmosphere, fostering a sense of peace and tranquility.

Beyond its aesthetic appeal, birdsong functions as a natural form of white noise, subtly masking distracting background sounds and creating an auditory sanctuary conducive to restful sleep. Moreover, scientific research has unveiled the profound psychological benefits of listening to birdsong. Studies have shown that immersing oneself in these natural melodies can significantly enhance focus and self-regulation, promoting mental clarity and emotional stability.

Furthermore, the soothing rhythms of birdsong have been linked to a reduction in symptoms of anxiety and depression, offering a gentle, natural antidote to the stresses of modern life. This powerful combination of auditory masking and psychological well-being makes birdsong a potent ally in the quest for a peaceful and restorative night’s slumber.

The Best Times To Listen To Nature Sounds

While each person is likely to have their own preferred sounds along with a preference for the best time and place for listening, considering the associations with these different sounds, I would suggest that morning would be ideal for things like birds singing, city noise, waterfalls or running streams as these would be activating to help get one going.

During the day, more steady sounds like ocean waves or thunderstorms might offer a more powerful and impactful noise to create calm that rises over the hustle and bustle. In the evening, crickets, crackling fire or purring cats might be more soothing because listening to them can help activate pleasant memories that are commonly associated with the connection between such sounds and winding down for the day.

For someone who uses background sounds to drown out unwanted ambient noise, white noise or its variations may be appropriate throughout the day or particularly useful when falling or trying to more effectively stay asleep. I would suggest that people experiment with different options to find their optimal solution.

-Dr Rebekah Wanic

Methodology

HAYPP sought to discover the soothing sounds people listen to the most.

A seed list of the most popular soothing sounds was compiled through various reputable articles.

Following this, the video-sharing platform YouTube was utilised to collect data on the number of views for each sound by using the search variation ‘thunderstormsound’, and collating the views of the top 5 most popular videos.

All sounds were then ranked in descending order, based on the amount of views accumulated to reveal the ones most listened to.

Data was collected in February 2025 and is subject to change.

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