Only a few things can really relax us after a busy and stressful day. Some prefer to spend hours in silence, while others can refresh with a cup of tea next to their favorite book, while some can relax instantly listening to their favorite tune.
A relaxing tone can do wonders from your mental health and stress level. Can it help you sleep better, as well?
Can Music Help You Sleep Better?
For decades, music has been considered a therapeutic tool. As such, many sleep experts claim that music can actually help us sleep more profoundly. Simply said, listening to music is a popular and beneficial sleep aid.
This medicine is free, and you can find on today’s app music that will actually help you doze off in minutes.
Certain songs are specially created to induce sleepiness, and you can also try stories for adults ort nighttime listening. Various studies confirmed that participants who listen to music subjectively report better sleep.
Interestingly, scientists believe that the effect of music on sleep depends on a person’s expectations. Still, for many kinds of music can improve sleep.
According to a study of patients in an intensive care unit, listening to music during daytime rest improved sleep. Even in most difficult times, music can sync with our bodies, and increase the overall comfort.
For decades people have been talking about various benefits between music and sleep. With that in mind, it’s not strange that music therapy has evolved over time and is supported by many scientists.
Music therapy is more than merely listening to gentle and soothing tones. Music therapy is the clinical and evidence-based use of music interventions to achieve individualized goals within a therapeutic relationship by a credentialed professional.
These professionals must complete an approved music therapy program in order to work with patients. This therapy aims to address the physical, emotional, cognitive, and social needs of individuals.
Music is involved in the therapeutic context, so that client’s abilities are strengthened and transmitted to other areas of life.
Studies have shown that music therapy can improve:
- Overall physical rehabilitation
- Increase motivation
- Provide emotional support
- Provide an environment for expression of feelings
Effects of Relaxing Music on Healthy Sleep
Sleep is crucial for human health and wellbeing. Therefore, any sleep disturbance can lead to mental and physiological disorders. Music consistently improves subjective sleep quality and improves subjective sleep quality.
Plus, music increased the amount of slow-wave sleep (SWS) and increased the low/high-frequency power ratio. However, these effects occurred only in participants with a low suggestibility index.
Listening to music before a nap can improve sleep.
When it comes to sleep and music, it’s important to know that there’s no one single type of reaction to music. That’s what makes music so unique and original tool.
Different tempos, melodies, and rhythms can trigger different reactions. Plus, there is always some personal emotions attached to a specific sound. People tend to link memories and emotions with individual responses.
Did you know that music activates many parts of the brain, including the hippocampus? Hippocampus is important because, amongst other things, it processes memories. As a tool to improve sleeping, relaxing music can:
- Slow breathing
- Lower blood pressure
- Ease muscle tension
- Reduce stress
- Reduce anxiety
- Lower heart rate
- Calm the nervous system
- Reduce sleep-stifling hormones like cortisol
- Trigger serotonin and oxytocin, which are sleep-friendly hormones
- Promote physical stamina and endurance
- Activate specific areas of the brain that are directly responsible for creativity, mental focus, and attention
It’s not enough to simply play music, and instant relaxation will come. No, you need to choose the specific music for a particular part of the day.
If you want to stimulate creativity, innovative thinking, and solutions, you may want to listen to more ‘happy’ music.
This type of music is different for everyone, but generally speaking, ‘happy’ music is music that is both energizing and positive to the listener, and it’s highly individual.
To enhance brain activity, and boost productivity and concentration, you should avoid music with lyrics.
This is more important if you are trying to focus on a task that uses language. Don’t play music too loud, and always pick music that you like that much that it won’t inspire you to jump and start dancing.
If you want to boost stamina and physical performance, you should choose music that can help you increase effort and stamina during exercise.
During a workout, you would never choose slow music, which can inspire you to jump.
According to scientists, a tempo in the range of 120-140 beats per minute is generally ideal for enhancing performance for many exercises — but, you should always set the pace that works best for you.
How You Can Use Music To Sleep Better
You want to sleep better, but you aren’t sure how to implement music into your life easier? Here are some general tips on how to do it properly:
- The body and brain are highly responsive to music, especially tempo and rhythm. So, to put your body into sleep and relaxation mode, you should use songs with a rhythm of about 60-80 beats per minute. Your heart rate will gradually adjust to match these slower beats, and your breathing will slow, and put your body into a sleeping state.
- Avoid emotional triggers by any chance. Don’t listen to breakup songs, or songs that are directly linked to tough emotional times – this may lead to anxiety, faster heart rate, and insomnia. These songs aren’t songs you want to listen to at bedtime.
- Always choose music without words before your bedtime. Lyrics can be mentally stimulating, and you want to rest cognitive centers a rest, not to light them up.
- Implementing a new habit into your life isn’t easy, but it’s definitely worth it. If you feel that music before bedtime doesn’t help you, give it time. The beneficial effects of music for sleep and relaxation get stronger over time.
Proper music will help you sleep better, but you should always think about the bigger picture.
Are you sure that your sleep environment actually promotes sleep? Make sure that light in your room is calm and dimly lit.
Have a good sleeping room temperature, and have a good sleeping routine. Know how much sleep you need based on your age, and work to achieve those hours.
Bear in mind that you will need at least 30 or 45 minutes to fall asleep. Also important if you want to put yourself to sleep, don’t rely on headphones or earbuds.
These items are handy when you are awake, but will make your sleep uncomfortable and eventually damage your ear canal.
Dangers of Sleeping with Earbuds
Putting yourself to sleep with your earplugs or even your headphones on, many sound practical and handy.
In reality, this may be a really dangerous practice. You can spend only a few nights sleeping with your earplugs on and still have some issues.
- Necrosis: this condition appears when your body’s tissue dies due to a lack of blood flow. Earbuds can create pressure on your ears over time, which can lead to circulation and lead to necrosis. It takes time for this to happen, but you should prevent it by avoiding sleeping with your earplugs or headphones on.
- Wax Build Up: Ears are continuously creating wax that protects the ear canal and keep it clear from any foreign objects. However, when wax builds up, it can do the opposite. It can easily clog our ears and affect our hearing. Prolonged earbud use can lead to was buildup because the earbuds block wax’s exit point. Take a look at your current earbuds. If you see a ton of wax inside of them, you may have too much of this substance in your ears as well.
- Strangulation: This may sound awkward, but strangulation is possible if you sleep with a cord near your head. To minimize this risk, try wireless earbuds or one of the alternatives listed below.
If you are persistent and want to implement music therapy in your bedtime routine, you should know that not everything is about earplugs, headphones, or even laptops.
Avoid screening before bedtime for at least two hours, because of the blue light.
If you’re your solo sleeper or partner is extremely tolerant, you might want to listen to the radio.
Those alarm clock radios that were common in the 90s are particularly useful because of the “snooze” feature.
You can set a timer, and the music would turn off after a specific period. Another option is to use special headphones. Research the market and see what’s available on it, so you can find what fits you the most.
Last but not least, – pay attention to how you feel. Every experience is an individual one. We all react differently to the same stimulants.
For example, we all react to music, and we all can relate to songs. However, we all will respond differently to them and find different meanings within them. One of the most famous music choices for bedtime listening is classical music.
If it’s not your thing, that’s fine. Try more modern sound, folk, or jazz. Whatever makes you feel relaxed, soother, calm, and puts your body and mind in a restful mode is actually the right choice for you.
What Is The Perfect Evening Routine For Great Sleep?
Music that we enjoy stimulates serotonin production. Serotonin is responsible for chemical in our brain that makes us feel good and happy.
People who are depressed are always deficient in serotonin, so it only makes sense that if we want to be happier, we should boost serotonin levels naturally.
It’s a lot easier to fall asleep and stay asleep when you’re in the right, and more happy mood. If you are in doubt, put on your favorite album and see its effect on you.
To get your best sleep ever, try these easy-to-follow tips: