Music is a potent means of expression. A simple approach to enhance your sleep hygiene will help you fall asleep more quickly and feel more refreshed, even if you’ve never tried it before.
Music might help you fall asleep by making you feel more at peace. It’s now easier than ever to take the power of music with you everywhere you go, thanks to streaming applications and portable speakers. You may want to consider including music into your evening routine because of its accessibility and potential sleep advantages.
Can Music Help You Fall Asleep?
Lullabies and soft rhythms have been proven to help newborns fall asleep. Children of all ages, from preterm infants to elementary school students, sleep better after listening to calming music, according to scientific research.
Fortunately, lullabies aren’t just for little ones. They may be soothing to adults as well. Listening to relaxing music improves the quality of sleep for people of all ages.
Listening to 45 minutes of music before bedtime improved the quality of sleep in adults immediately, according to a recent study. Study participants who listened to music before bedtime reported greater sleep as they increased their use of music in their nightly routine.
Music can also help you fall asleep more quickly. In a study of insomniac women, they were asked to listen to a self-selected album before bed for a period of 10 nights. Participants’ time to sleep decreased from 27 to 69 minutes to 6 to 13 minutes after including music in their nighttime routine.
Playing music before going to bed can help you fall asleep faster and sleep better, but it can also help you sleep more efficiently, which means you sleep for longer periods of time. A better night’s sleep means less waking up in the middle of the night.
Why Does Music Affect Sleep?
Sound waves that enter the ear canal are converted by the brain into electrical signals that allow us to perceive music. As the brain processes these noises, the body experiences a series of bodily reactions. Many of these impacts either help people sleep better or lessen the things that keep them from falling asleep in the first place.
Music has been shown to have an effect on the control of hormones, especially the stress hormone cortisol, which has been linked to better sleep. Stress and high levels of cortisol can cause an increase in alertness and a decrease in sleep quality. Listening to music lowers cortisol levels, which may explain why it’s so effective in relieving stress and making people feel better.
Hormone dopamine is secreted as a result of pleasurable activities such as food ingestion and physical exertion, such as sex, which is triggered by music. The production of endorphins before bedtime can help alleviate pain, which is a typical cause of insomnia. Both acute and long-term pain can be relieved by the emotional and bodily responses elicited by music.
The autonomic nervous system can be soothed by listening to music. As part of your body’s autonomic nervous system, the heart, lungs, and digestive system are all controlled automatically or unconsciously by the nervous system. Music has a relaxing effect on the autonomic nervous system, resulting in slower breathing, lower heart rate, and lower blood pressure.
Many people who have trouble sleeping have a negative association with their bedrooms. This can be countered by listening to music, which can keep your mind off of your worries and anxieties and help you get to sleep by calming your body and mind.
Some studies have shown that nighttime noise, such as that caused by traffic or airplanes or by noisy neighbors, can impair sleep and cause a variety of health problems, including cardiovascular disease. Music can be used to mute the sounds of the outside world and help you get a good night’s sleep.
What Kind of Music Is Best For Sleep?
It’s understandable to ask what kind of music is ideal for getting some shut-eye. There isn’t a clear winner when it comes to the best music for sleeping, despite numerous studies examining a wide range of musical styles and playlists. Researchers have utilized either a personal playlist or one built exclusively for sleep in their investigations.
In terms of how music influences one’s physical health, one of the most important elements is one’s musical preferences. Songs that have worked for you in the past as a sleep aid can be included in an effective personalized playlist.
The tempo of a song is an important consideration when creating a playlist. Beats per minute (BPM) is a common way to measure the tempo of the music (BPM). Music with a tempo of 60-80 BPM is the most commonly used in research. Slower music has the potential to make the body sync up with resting heart rates, which typically range between 60 and 100 beats per minute (BPM).
Online music providers have stepped in and typically offer pre-packaged playlists for specific hobbies for individuals who don’t want to make their own. Listening to soothing music can help you fall asleep or relax. Playlists that focus on relaxing genres, such as classical or piano tunes, maybe the most convenient option.
Take your time and try out a variety of songs and playlists to find the one that works best for you! Try a few different playlists over the day to see if they help you unwind and de-stress.
Making your own playlists or buying a pre-made one may work for some people, but a more formal method may be better for others. Music therapists with a certification in their field have received specialized training in the therapeutic use of music. Listening and composing music can be part of a treatment plan devised by music therapists, depending on the needs of the patient. Consult your physician or the American Music Therapy Association for further information about music therapy.
Evolving Science About Music and Health
Many large research initiatives are devoted to discovering new ways in which music might improve health and well-being. Sound Health Initiative was a joint effort between the National Institutes of Health and the John F. Kennedy Center, which launched in 2017. Many initiatives have previously received funding under this program initiative, which promotes study into how music might be used in health care settings.
How to Make Music Part of Your Sleep Hygiene
Listening to music before bedtime can help you get a good night’s rest. Incorporating relaxing music into your bedtime routine will help you get a good night’s sleep.
- Make it a habit: Sleep is better when you have a routine. Ensure that your body has enough time to relax by including soothing music into your nightly routine.
- If a pre-made playlist isn’t working, try making a mix of songs that you appreciate. Slower-tempo songs may help some individuals relax, while energetic tunes can also help some people relax. Try several things and find what works best for you.
- Emotional music: We all have songs that stir up powerful feelings. Avoiding certain songs is a good idea. To help you sleep, avoid listening to music that makes you feel agitated or agitated.
- Headphones and earbuds might harm the ear canal if the volume is too loud while you sleep. A buildup of earwax and an increased risk of ear infections can result from wearing earbuds while sleeping. As an alternative, you can place a tiny stereo or speaker near the bed to drown out the noise. Find a volume that is both peaceful and not distracting, and avoid using speakers that emit brilliant light.