Sleep Music Can Help You Feel Relaxed and at Ease!
We have all been in these shoes or rather bed, where our head hits the pillow but we cannot straight away close our eyes and sleep, as our mind goes into overdrive and there is a marathon of thoughts. Now if the racing thoughts aren’t keeping us awake, maybe it’s the annoying snoring of the person beside us or maybe just the loud silence of the room — and fellas that’s where sleep music comes into the picture.
Music may get more credit for inspiring people to sing and dance but little do they know that it also offers a simple way to improve our sleep hygiene. It has the magic of improving our ability to fall asleep fast and feel more rested. With the advancement of streaming apps and portable speakers, it is easier more than ever to take the advantage of the power of music wherever you go.
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What Is Sleep Music?
Numerous soundtracks are specifically made for sound sleep. According to the National Sleep Foundation, when we sleep we can easily be disturbed at night because our brains are super sensitive to noises as we sleep. Sleep music helps to set that atmosphere and establish a soothing baseline of sound, to help us fall asleep and have a restful night’s sleep. In a way, it can be said that sleep music becomes the pillow we rest our head to sleep and that exactly what healthy sleep sounds like!
Which Music Is Best for Sleeping?
The perfect sleep music cannot be found in stores for sale. And it is natural to wonder which is the best type of music for sleep for you. Studies have shown two possibilities. Either a sleep playlist is self-curated according to your music taste or it can be designed specifically with sleep in mind. Your self-made playlist may include songs that have helped you to relax your nerves and mind or have helped you sleep at night. The main factor in deciding how music affects a person’s body or sleep is their own musical preferences.
To design a playlist, the important thing to consider is the tempo. The speed and tempo, at which the music is played are measured in the number of beats per minute (BPM). a resting heart rate ranges from 60 to 100 BPM, so most studies select music that is around 60 to 80 BPM as it often hypothesizes the body to sync up with slower music.
Curating your own playlist is not as hard as it sounds like but if you don’t want to design your own you can always search up for online music services that offer pre-packaged playlists for specific activities. Calming genre, piano or cello pieces, and classical soft songs must be easily available. There are also helpful playlists curated for sleep or relaxation.
Many people can relax and benefit from their own playlists or finding something pre-mixed they find suitable for themselves. While others may need a more formal approach. Certified music therapists are professionals in their field trained to use music to improve the mental and physical health of a person. He/she can compose a music playlist that can assess a person’s individual needs and create a treatment plan that can include both listening to and creating music.
Evolving Science About Music and Health
Research shows that natural sounds or nature’s sounds help in promoting sleep and relaxation by positively affecting the autonomic nervous system in our body. The best part is that recorded sounds and music of nature can have just the same effect.
Popular Sleep Music Genres
- Classical Music
- Chill out and Ambient
- Contemporary Classical
- Meditation Music and Nature Sounds
- World Music
Does Sleep Music Work?
This thought might have crossed your mind at least once when you try to find the sound logic and reasoning behind lullabies? Well, it turns out, they are not just for babies. Listening to soothing sleep sounds may help you fall asleep faster. And it’s a thing!
One study mentioned that adults who listened to music to fall asleep for 45 minutes reported having a sound and better quality of sleep. The participants of the study told the source that the benefit has a cumulative effect. They sleep better and for proper hours since they incorporated music into their nightly routine.
There are nights when you want to sleep as soon as you lie down on the bed but you keep tossing and turning because of various reasons. Try and you will know that using music can also decrease the time it takes to fall asleep. There was another study where the participants had symptoms of insomnia, they played a self-selected album for 10 consecutive nights when they would go to bed. It was observed that before adding music to the sleep night routine it took these participants 27 to 69 minutes to fall asleep, but after adding the soothing sleep sounds and music it only took then only 6 to 13 minutes.
Playing sleep music before bed facilitates quickly falling asleep and improving sleep quality, but it can also improve your sleep efficiency, meaning that you actually spend more time in bed sleeping rather than just lying there like a log. It is said that improved sleep efficiency equals more consistent rest and less waking up in the night.
How to Make Music Part of Your Sleep Hygiene
Until and unless you find the perfect music to help you sleep, you cannot just add it to your to-do list, right? Although it is said that making sleep music part of your healthy sleep hygiene can be really great and helpful. Here are a few tricks you can do to incorporate sleep music into your night’s sleeping routine.
Make it a Habit
Having a routine, following a particular time for bed is great for sleep. Create few evening rituals that give your body sufficient time to shut down properly before you hit the bed, and incorporating sleep music is in a way calming ritual. Just be consistent in whatever you do.
Find Enjoyable Songs
There’s no written rule that sleep music has to be boring. Maybe the pre-made sleep songs playlist isn’t working for you, try to make a mixed songs playlist that you find enjoyable. Some people benefit from songs with a slower tempo and soothing sleep sounds, while others may find peace and relaxation with more upbeat music. You are free to experiment and see what works best for you.
Avoid Few Songs
We all have songs that cause strong emotions to come out. Before sleeping, you need music that is positive and neutral not something that stirs the emotions because of which your sleep is being compromised.
Careful With Headphones
The music before bed no matter the genre should be heard at a proper volume. If it is too high in your headphones and earbuds it may cause damage to the ear canal. Also, make sure to remove your headset because sleeping with earbuds can also lead to a buildup of earwax and may increase the risk of ear infections. It is suggested to set up a small stereo or speaker in your room or near to the bed rather than using headphones while sleeping.
Soothing music and melodies are amazing things that could help you in so many different ways. That is mainly because music is capable of slowing down your heart rate, it helps you ease and get into a state of relaxation.
Selecting the right genre, the perfect song before bed can be a hindrance but it is the most important thing to do. There’s nothing more challenging to consider if you want to add sleep music into your routine.
You may prefer simple jazz, or the strings that play the violin, or the sound of rain hitting the window, or maybe ocean waves fused with a cello or the gentle chirping of crickets, no matter what you choose, there’s something for everyone to fall asleep to.