How sound therapy may help improve sleep

Does healing frequency music and white noise help you sleep? | Stelo by Dexcom
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Does healing frequency music and white noise help you sleep?
Published
:
Sep. 4, 2025
3 min read
Table of contents
What’s healing frequency music, anyway?
The white noise effect
What does this have to do with glucose?
Stelo can help you connect the dots
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Have you ever been moved by the power of sound, or become lost in a song that evokes deep emotions? Sound has an incredible ability to activate or calm our minds and bodies. It can also be a tool to help quiet the mind and ease you into rest, even on those nights when sleep feels out of reach.
If you’ve ever climbed into bed tired but still couldn’t switch your brain off, you’re not alone. Falling asleep isn’t just about closing your eyes; it’s about helping your mind and body
actually relax. That’s where healing frequency music and white noise can make a difference.
It might sound surprising, but the right sounds can help you drift off—and stay asleep. Instead of keeping you up, certain tones can work like a lullaby for your mind, guiding you into deeper, more restful sleep. And when your sleep improves, your energy, mood, and even your glucose response can get a boost.
What’s healing frequency music, anyway?
Healing frequencies (sometimes called Solfeggio frequencies) are specific sound vibrations believed to promote a sense of calm, reduce stress, and support physical or emotional healing. Each frequency is said to offer a different kind of benefit:
396 Hz : Thought to ease fear and guilt
528 Hz : May be linked to DNA repair and transformation (this one’s nicknamed the “miracle tone”)
741 Hz : May aid in detox and boost problem-solving
The white noise effect
If Solfeggio frequencies are like a sound bath for your spirit, white noise is more like an audio blackout curtain. It creates a consistent, low-level sound that blocks out sudden spikes in noise.
A study
from Sleep Medicine Reviews pointed out that for people who struggle with environmental noise at night, white noise can serve as a kind of “sound cocoon,” making it easier to drift off and stay asleep.
Before you hit play on your favorite soundscape, a quick word about volume and safe listening. According to sleep specialists
, keeping the volume no louder than a gentle background conversation helps protect your hearing and minimizes the risk of disrupting important sleep stages like REM or deep sleep. Placing your sound machine in a corner of your room, rather than right next to your bed, can soften the sound further.
Pro tip:
Experiment with the volume of your white noise over a few nights and see how your sleep responds. Connect Stelo with Apple Health* to automatically track your sleep alongside your glucose data.
Many white noise machines come with a timer—consider using it so the noise plays only as you fall asleep, rather than running all night. This approach is especially helpful since some research suggests
that constant exposure may, for certain individuals, interfere with deep restorative sleep.
*When connected to a compatible iPhone. Smart device sold separately. For a list of compatible devices, visit stelo.com/compatibility .
What does this have to do with glucose?
More than you might think.
When you get deep sleep (the kind marked by slow, pulsing brain waves) your body may become better at managing glucose the next day. According to research from UC Berkeley
, people who spend more time in restorative deep sleep show more steady glucose the next morning. In other words, how well you sleep can influence how well your body responds to food.
So if sound can help you sleep better, and better sleep helps you regulate glucose, then yes: curating your nighttime soundscape might be more powerful than it seems.
Stelo can help you connect the dots
With a glucose biosensor like Stelo , you can see how changes in your routine, including better sleep, impact your glucose 24/7. Try a few nights of Solfeggio frequencies or white noise and take a look at your sleep patterns and trends the next morning. Notice less fluctuations? Fewer spikes after breakfast? That’s your body responding to rest, not just your food.
You don’t need the perfect playlist or a flawless sleep routine—just a little curiosity and the space to find what works for you. The right sounds might be a good place to start.
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Curated & reviewed by: Kayce Sol
MA, RN, BSN, CDCES
Kayce Sol is a registered nurse and certified diabetes care and education specialist.
Learn more
Written by: Stelo Team
References :
Can white noise really help you sleep better?
New Research Finds Deep-Sleep Brain Waves Predict Blood Sugar Control
Noise as a sleep aid: A systematic review
Music Tuned to 440 Hz Versus 432 Hz and the Health Effects: A Double-blind Cross-over Pilot Study - ScienceDirect
Effect of 528 Hz Music on the Endocrine System and Autonomic Nervous System
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