Music & Sleep

How to Make Music Part of Your Sleep Hygiene

Music can be a great part of healthy sleep hygiene. Here are a few tips to keep in mind while incorporating music into a sleep-promoting evening routine.

Make it a habit: Routine is great for sleep. Create evening rituals that give the body sufficient time to wind down, incorporating music in a way that’s calming and consistent.
Find enjoyable songs: If a pre-made playlist isn’t working, try making a mix of songs that you find enjoyable. While many people benefit from songs with a slower tempo, others may find relaxation with more upbeat music. Feel free to experiment and see what works best.
Avoid songs that cause strong emotional reactions: We all have songs that bring up strong emotions. Listening to those while trying to sleep may not be a great idea, so try music that’s neutral or positive.
Be careful with headphones: Headphones and earbuds may cause damage to the ear canal while sleeping if the volume is too high. Sleeping with earbuds can also lead to a buildup of earwax and may increase the risk of ear infections. Instead, try setting up a small stereo or speaker somewhere close to the bed. Choose speakers without bright light, which can interfere with sleep, and find a volume that is soothing and not disruptive.

Effects of Listening to Music While Sleeping – Is It Bad?

If you have trouble falling asleep at night, you’ve probably tried just about everything.But what if just putting on your favorite album could help you fall asleep and get better rest at night? Could it be that simple?Music affects our brain in a variety of ways, nearly all of them positive. It makes sense then that it could also help us sleep.In this article, we explore the effects of listening to music while sleeping, and we’ll even shed some light on what the dangers are.

How Does Music Affect Us?

Our brains are wired to respond to music. And since our brain sends signals to every part of our body, music can affect us in a variety of ways. On a physiological level, our breathing and heart rate will mirror the beat of a song.

Different types of songs can also alter our body chemistry and hormone levels. For example, listening to pleasant tunes can boost serotonin levels, which makes us happy. The thing is that “pleasant” is a subjective term, and so the same song can affect each of us differently.

Listening to music activates both sides our brain, the left, and the right. Engaging both sides of your brain simultaneously boosts your ability to solve problems because you’re using the creative left side of your brain at the same time as the logical right side.

Music also triggers the hippocampus, which is the part of your brain that’s associated with long-term memory storage. That’s why songs from the past can help you re-enact memories, and why many of us feel nostalgic when we hear songs from our childhood, adolescence or peak times in our life. The song is helping to bring back fond and pleasant memories.

Overall, music has a positive effect on us, with one notable exception. Loud noise over 95 decibels can negatively affect our judgment. So, if you’re in the midst of an important decision, turn down the volume to a reasonable level.

Why Listen to Music While Sleeping – Boosts Sleep Quality & Quantity

As long as you’re choosing songs that make you feel relaxed and happy, falling asleep to a pleasant song can help you fall asleep faster and get better rest. It’s similar to when we were children, and our parents sang us lullabies to “lull” us to sleep.If listening to background noise becomes a part of your nightly routine, the positive effects can multiply. Not only will the melody help soothe and relax you, but the routinized aspect of playing songs right before bed will signal your body that it’s time to rest. You may find yourself able to fall asleep effortlessly, simply because you’ve trained your body that it’s time to go to bed.

Relaxation

Music can help us relax, especially if the song is in the sweet spot of 60 to 80 BPMs beats per minute. This most closely matches our resting heart rate and therefore is soothing on a biological level.We’re all different, however. That’s what makes humans such delightful creatures. What one person deems as relaxing, someone else could find grating. For example, you might like classical music, and your spouse could be a death metal aficionado. Whereas you’d dream blissfully listening to Tchaikovsky, your spouse would prefer Metallica’s greatest hits.To sum up, music to your ears isn’t likely to match up with someone else’s definition of relaxing.

Fall Asleep Faster

By the end of the day, we’ve got about a million thoughts running through our minds. The inconsiderate person who cut us off on the freeway, the dishes left unwashed in the sink, the annoying comment Susan said in the meeting, our to-do list for tomorrow… all of these thoughts are battling for our attention, which takes up space in our brain and keeps us awake.Putting on some background tunes can take our minds off our daily distractions and give our brains something else to focus on. Try putting on music as you lie down in bed at the end of a stressful day. You may find that you fall asleep much faster!

Trigger Feel Good Chemicals

Music that we enjoy stimulates serotonin production, the happy, “feel good” chemical in our brain. People who are depressed are deficient in serotonin, so it makes sense that if we want to happy we should do what we can to boost our serotonin levels naturally.It’s a lot easier to fall asleep and stay asleep when you’re in a happy mood, so put on your favorite album and see what kind of effect it has.

 

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