Can Music Help You Fall Asleep?
Music is a strong form of expression. While it is best known for inspiring people to dance, it also provides a simple way to improve sleep hygiene, allowing you to fall asleep faster and wake up feeling more rested.
Music will help you sleep by making you feel calm and relaxed. It's easier than ever to take advantage of the power of music wherever you go, thanks to streaming apps and portable speakers. Given its accessibility and potential sleep benefits, now is a good time to incorporate music into your nightly routine.
Lullabies and gentle rhythms can help infants fall asleep, as parents know from personal experience. Children of all ages, from premature infants1 to elementary school children, sleep better after listening to soothing melodies, according to scientific evidence.
Children aren't the only ones who benefit from lullabies before bedtime, thankfully. People of all ages say that listening to soothing music improves their sleep quality.
Adults who listened to 45 minutes of music before bedtime reported improved sleep quality from the first night onwards in one study.
Even better, this benefit appears to be cumulative, with study participants reporting better sleep the more frequently they included music in their nightly routine.
It is also possible to reduce the time it takes to fall asleep by listening to music. In a study of women with insomnia symptoms, participants listened to a self-selected album before going to bed for ten nights in a row. Participants took 27 to 69 minutes to fall asleep before adding music to their evening routine; after adding music, it only took 6 to 13 minutes.
Playing music before bed will help you fall asleep faster and sleep better by increasing sleep efficiency, which means you spend more time in bed sleeping. Improved sleep efficiency translates to more coherent rest and fewer nighttime awakenings.
Why Does Music Affect Sleep?
Hearing music is dependent on a series of steps that transform sound waves entering the ear into electrical signals in the brain. A cascade of physical effects are initiated inside the body as the brain interprets these sounds. Many of these effects either directly encourage sleep or alleviate sleep-related problems.
Music has been shown to improve sleep in many studies due to its effects on hormone regulation, including the stress hormone cortisol. Stress and high cortisol levels can make you more alert and cause you to sleep poorly. Listening to music lowers cortisol levels, which may explain why it helps people relax and de-stress.
Dopamine, a hormone released during pleasurable activities such as eating, exercise, and sex, is triggered by music. This release will improve sleep quality by boosting good feelings and addressing pain, which is another common cause of insomnia. Both acute and chronic physical pain can be reduced by physical and psychological responses to music.
Relaxation can also be aided by listening to music because it calms the autonomic nervous system. The autonomic nervous system is a natural system in your body that controls automatic or unconscious processes such as those in the heart, lungs, and digestive system. Music helps people sleep better by calming the autonomic nervous system, which results in slower breathing, a lower heart rate, and lower blood pressure.
Many insomniacs associate their bedrooms with frustration and restless nights. Music can help with this by diverting attention away from disturbing or anxious thoughts and promoting the physical and mental relaxation required for sleep.
Nighttime noise, whether from traffic, aircraft, or noisy neighbors, can disrupt sleep and has been linked to a variety of health problems, including cardiovascular disease. Music can help to block out these distracting sounds and improve sleep quality.
What Kind of Music is Best for Sleep?
It's natural to wonder what kind of music is best for sleeping. Various genres and playlists have been studied in research studies, but there is no clear consensus on the best music for sleeping. What we do know is that most studies have used either a self-curated playlist or one that was created specifically for sleep.
Music preferences are one of the most important factors in how music affects a person's body. Songs that have been relaxing or have helped with sleep in the past may be included in effective custom playlists.
The tempo is an important consideration when creating a playlist. The tempo, or speed, at which music is performed is often expressed in beats per minute (BPM). The majority of researchers have selected music with a BPM of 60-80. Because normal resting heart rates range from 60 to 100 BPM11, it's often assumed that slower music would cause the body to sync up.
Online music services have stepped in to help those who don't want to create their own playlist and typically offer pre-packaged playlists for specific activities. Playlists for sleep or relaxation can be created. Finding playlists that concentrate on soothing genres, such as classical or piano pieces, maybe the simplest.
Experiment with different songs and playlists until you find one that suits your needs. It might also be beneficial to experiment with a few playlists during the day to see if they help you relax.
Music Therapy
While many people benefit from creating their own playlists or purchasing pre-mixed music, others may benefit from a more formal approach. Professionals trained in the use of music to promote mental and physical health are known as certified music therapists. A music therapist should evaluate a person's specific needs and develop a treatment plan that includes both listening to and making music. Consult your doctor or go to the American Music Therapy Association for more information on music therapy.
Evolving Science About Music and Health
Music's effects on the body continue to pique people's interest, and major research programs are devoted to finding new ways that music can benefit health. The National Institutes of Health, for example, announced the Sound Health Initiative in 2017 in collaboration with the John F. Kennedy Center for the Performing Arts. This program initiative, which has already funded many projects, promotes research that focuses on the use of music in health care environments.
How to Make Music Part of Your Sleep Hygiene
Music can be an important component of good sleep hygiene. Here are some suggestions for integrating music into a sleep-inducing evening routine.
Make it a habit: Sleep is aided by routine. Create evening rituals that allow the body to relax and wind down, integrating music in a soothing and coherent manner.
If a pre-made playlist isn't working for you, try putting together a mix of songs that you like. While many people prefer songs with a slower tempo, others may find more upbeat music relaxing. Feel free to try different things and see what works best for you.
Avoid songs that elicit strong emotional responses: We all have songs that elicit strong emotional responses in us. It's not a good idea to listen to those while trying to sleep, so try music that's neutral or positive instead.
If the volume on your headphones or earbuds is too loud, it can cause damage to your ear canal while you sleep. Earbuds in the ears while sleeping can cause earwax buildup and increase the risk of ear infections. Instead, consider placing a small stereo or speaker close to the bed. Select speakers that do not emit bright light, which can disrupt sleep, and find a volume that is both soothing and non-disruptive.
In addition to good at sleep, music has a lot of advantages such as benefits of studying with music, improve memory, or good for mental health.
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