Best free YouTube channels to fall asleep to – Pitfalls and tips to stay out of trouble
By Jason Wooden, PhD | October 20, 2025
YouTube pitfalls (and sleep killers) to avoid at bedtime
Every night 1 in 3 adults struggle with sleep for various reasons so it’s no surprise you’re looking for a YouTube channel to help you fall asleep
Sleeping pills are quick and powerful but come with SERIOUS DOWNSIDES including drowsiness, drug dependence, withdrawal symptoms, and rebound insomnia.
Light reading and relaxing music are time-tested ways to unwind at night. However, thanks to technology, there are more things than ever before you can try to help you fall asleep.
If you’re like me, YouTube has become a fun way to relax at night. However, I must confess that occasionally it’s gotten me into serious sleep trouble.
With over 5 billion videos and counting, there’s a lot to choose from some of which can aid the transition to sleep while others can lead to bouts of insomnia.
1) It really gets you riled up
Whether it’s politics, social issues, or just heart pumping videos, watching (or listening to) the wrong thing can really get the adrenaline flowing and send you into a heightened sense of arousal.
2) It’s too hard to unplug!
Who hasn’t got sucked into a YouTube rabbit hole? You know a topic so interesting or attention grabbing you can’t help but click on the next suggested video?
The problem is you keep watching way past your bedtime which can make it harder to drift off and rob you of precious sleep.
3) Excessive light exposure from electronic screens
Smartphone and tablet screens emit bright blue wavelength light that can throw off the body’s natural sleep-wake cycle. It turns out the body’s natural sleep-wake cycle is regulated by light which is thought to slow the production of melatonin, a hormone that tells your body it’s time for sleep.
4) Videos continue to play while your asleep
Did you know sound in your bedroom can affect your sleep even if you don’t wake up? Intruding noise can rouse you out of deep restful sleep into a more shallow sleep.
In the morning, you’ll wake up feeling as if you haven’t slept at all?
I know this CAN happen from personal experience as I’ve actually woken up in the middle of night wondering why and discovering YouTube is still playing!
It’s usually when the auto-play feature is turned on which keeps videos playing without you having to select a new video. Yep, video after video with those noisy sleep-disrupting ads…
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Some practical tips for using YouTube at bedtime
By now, it should be clear that you want to use YouTube the right way at bedtime so it supports healthy sleep and doesn’t cause insomnia.
Stick to calming content
Whether watching or just listening, you don’t want to play anything that will make it harder to fall asleep, stay asleep, or rob you of deep restful sleep.
Give yourself adequate time to unwind
Allowing adequate time to unwind before bed is important for making the transition to sleep. When we don’t, we may not feel “ready” for sleep which can cause you to stay up later than you should.
The same holds true for YouTube which is why it’s sometimes hard to stop watching…
Be sure to schedule into your nightly routine 30 min or so unwind time.
Minimize your exposure to bright blue light
Try blue-light blocking glasses:
As a general rule, sleep experts recommend you AVOID electronic screens at bedtime.
However, if you’re going to watch YouTube, you can try blue-light blockers to minimize your exposure to screen light. I’ve previously written about the studies that show wearing amber-tinted glasses while using electronic devices in the evening can help protect sleep from screen light.
I’ve listed a couple options listed here
Switch your device to “night mode”:
Many devices now have a built-in feature to change the color temperature on the screen so that there’s less bright blue light emitted. While the data on this remedy is currently mixed, it’s worth a try if you routinely struggle with falling asleep after watching YouTube.
Use the YouTube Sleep Timer
This is a new feature that automatically pauses video playing after a set amount of time which can prevent videos from playing while you’re asleep. It also keeps the screen from staying on.
It’s now something I routinely use when listening to YouTube at bedtime.
Best free YouTube channels to fall asleep to
Below you’ll find some YouTube channels that offer a variety of relaxing videos that can aid the transition to sleep when used wisely:
Guided Meditations
Nature and other white noise
Do these other things to fall asleep more quickly
It’s obvious that YouTube isn’t the only thing that can derail your sleep. So, why make sleep any harder than it has to be?
For easier nights, make sure you’re following the everyday rules that can make or break sleep:
- keep consistent wake up and bedtimes
- avoid naps
- daily exercise
- avoid large meals, alcohol, or stimulants such as caffeine before bed
- maintain a regular bedtime routine
- avoid using TVs, laptops, or other electronics before bed
- avoid social media and anything else that can get you wired up before bed
- keep your bedroom dark, cool, quiet, & relaxing
Secondly, see a doctor if sleep has become an ongoing issue.
An occasional bout of insomnia is one thing. If it becomes a fact of life, you may be dealing with something more serious.
A doctor can check underlying health issues linked to poor sleep such as chronic pain, digestive issues, and undiagnosed sleep disorders.
Lastly, chat with a mental health specialist if you find you struggle with anxiety or depression at bedtime on a regular basis.
Stress, anxiety, and depression are some of the most common challenges for sleep. Cognitive behavioral therapy, a specialized type of counseling, is one of the most effective treatments for chronic insomnia.
It focuses on changing thoughts and behaviors that make it harder to sleep.
7 Things to try if YouTube is keeping you from sleeping
7 Things to try if your phone keeps waking you up at night
What to do if cell phone light keeps you awake
10 Ways to Quickly Relieve Stress and Anxiety Before Bed
On YouTube:
28 Sleep Friendly Things You Can Do if Bored or Restless at Bedtime
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