许多人习惯在睡前听歌放松入眠，但这种看似无害的习惯可能带来一种被称为“耳虫”（Earworm）的现象。所谓“耳虫”，是指某段旋律或歌词在脑海中反复回响，即使音乐早已停止播放，仍挥之不去。科学研究表明，这种现象在人群中相当普遍，约90%的人每周都会经历至少一次。耳虫通常由节奏鲜明、结构重复的流行歌曲引发，尤其在大脑处于放松或低专注状态时更容易出现——比如准备入睡时。虽然多数情况下耳虫只是轻微干扰，但若持续时间过长或频繁发生，可能影响睡眠质量，甚至导致焦虑或注意力不集中。专家建议，若想避免耳虫干扰睡眠，应尽量避免在睡前收听节奏强烈或情绪激昂的音乐。可以选择舒缓的自然音效、白噪音，或没有歌词的轻柔器乐曲。此外，一旦耳虫出现，主动“完成”那段旋律（如在脑中唱完副歌）有时反而有助于将其清除。总之，听歌助眠虽好，但也需适度选择内容与时机，以免让“耳虫”悄悄钻进梦乡。
Many people have the habit of listening to music before bed to relax and fall asleep. However, this seemingly harmless routine can sometimes lead to a phenomenon known as an “earworm.” An earworm refers to a catchy melody or lyric that involuntarily repeats in your mind long after the music has stopped playing. Research shows this experience is extremely common—about 90% of people encounter it at least once a week.Earworms are often triggered by songs with strong rhythms and repetitive structures, especially when the brain is in a relaxed or low-focus state—such as when preparing for sleep. While usually just a minor annoyance, persistent or frequent earworms can disrupt sleep quality and even contribute to anxiety or reduced concentration.Experts recommend avoiding upbeat or emotionally intense music before bedtime to minimize the risk. Instead, opt for calming nature sounds, white noise, or gentle instrumental tracks without lyrics. Interestingly, if an earworm does appear, mentally “completing” the stuck phrase—like finishing the chorus in your head—can sometimes help dislodge it.In short, while music can be a helpful sleep aid, choosing the right type and timing is essential to keep those pesky earworms from sneaking into your dreams.
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