If you fall asleep listening to podcasts, you’re not alone. The familiar voices, the low hum of conversation—it’s comforting. It fills the silence that can feel oppressive when your mind won’t stop racing.
But there’s a problem. Actually, there are several.
The Silence That Wakes You
The most obvious issue: when the podcast ends, you wake up.
Your brain notices the change. Even if you don’t fully wake, you enter a lighter sleep stage, register that something is different, and your rest is disrupted. If the next episode auto-plays and it’s louder or more engaging, you might wake up completely.
This is why sleep apps with all-night playback exist—they solve the “audio ending” problem by looping content or playing continuous ambient sounds.
But that leads to the second problem.
Constant Stimulation Isn’t Always Good
Your brain isn’t supposed to be processing audio all night.
During deep sleep and REM sleep, your brain is busy:
- Consolidating memories from the day
- Processing emotions
- Clearing metabolic waste
- Repairing and regenerating
Research suggests that external stimulation during sleep—even background audio—can interfere with these processes. Your brain is trying to do important work, and it has to filter out the podcast at the same time.
For some people, this might not matter much. For others, it could affect memory consolidation or leave them feeling less rested.
The Memory Formation Problem
Sleep isn’t passive. It’s when your brain moves information from short-term to long-term memory.
Studies on sleep and learning consistently show that uninterrupted sleep cycles improve memory formation. When you introduce external audio—especially content with information, like podcasts—you’re asking your brain to process that while also trying to consolidate the day’s experiences.
At best, it ignores the podcast. At worst, it interferes with the natural memory consolidation process.
Note: This is different from white noise or ambient sounds, which are typically uniform and easier for the brain to tune out.
When Waking Up to Stimulation Becomes a Problem
Another issue: what you wake up to.
If you wake in the middle of a stimulating podcast discussion—politics, true crime, intense storytelling—your brain kicks into engagement mode. You’re suddenly processing emotional or intellectual content when you’re supposed to be resting.
This is very different from waking to gentle ambient sound or silence. Your cortisol spikes. Your heart rate might increase. Falling back asleep becomes harder.
The silence between sleep cycles exists for a reason. Your brain expects moments of low stimulation. When those don’t exist, it can affect sleep quality even if you don’t consciously notice.
What About White Noise?
White noise and ambient sounds are different. They’re:
- Consistent and predictable
- Low on information content
- Easy for the brain to habituate to
Research generally supports white noise for sleep, especially for blocking disruptive sounds like traffic or noisy housemates. The key is that it doesn’t demand attention—it’s just a consistent audio blanket.
The Balanced Approach
So what’s the solution if you can’t fall asleep in silence?
1. Use Audio to Fall Asleep, Then Let It Fade
Many sleep apps (including InTheMoment) offer timed audio—sleep stories or meditations that help you drift off, then gradually fade or end after you’re likely asleep.
This gives you the benefit of audio for falling asleep without the full-night stimulation.
2. Choose Content Designed for Sleep
Sleep stories are specifically paced and created to be boring enough to fall asleep to—without the engaging content that podcasts often have. They’re designed to help your brain disengage, not stay hooked.
3. Use Ambient Sounds Instead of Spoken Content
If you need something playing, ambient sounds (rain, ocean, fire crackling) give your brain less to process than speech.
4. If You Need All-Night Audio, Choose Wisely
If absolute silence isn’t an option, choose:
- Low-information ambient sounds
- Gentle, repetitive music without lyrics
- Sleep stories designed to loop without jarring transitions
What to avoid:
- Podcasts with engaging content
- Audio that varies significantly in volume or intensity
- Content that includes ads or unexpected changes
5. Consider Gradual Weaning
If you’ve become dependent on audio to sleep, consider gradually reducing it. Start with lower volumes, shorter durations, or less engaging content. Over time, your brain can relearn to find silence comfortable.
The Honest Trade-off
There’s a balance here:
If you can’t fall asleep without audio, some audio is better than no sleep. The stress of lying awake is also bad for you.
But if audio is a crutch that you could gradually reduce, doing so might improve your sleep quality long-term.
The goal isn’t to judge anyone for falling asleep to podcasts—many people find it genuinely helpful. The goal is to understand the trade-offs and make informed choices.
What InTheMoment Offers
Disclosure: This is our app.
We’ve designed our sleep features with this balance in mind:
Sleep stories are paced to help you fall asleep without overly stimulating content.
All-night loop mode keeps gentle audio playing if you need it—but the content is designed to be tuned out, not engaged with.
Continuous ambient music provides a consistent audio layer without spoken content, giving your brain less to process.
Gradual fade options let you set audio to reduce over time, supporting those who want to wean off full-night playback.
Struggling with sleep? Try InTheMoment—sleep stories and ambient sounds designed for genuine rest, not just background noise.
Last updated: November 2025