Music can exert a strong emotional and physical influence over people and its impact has been recognized since the beginning of time. More recently, researchers have begun to understand the impact music has over sleep quality and have started to implement it to enhance sleep.
How can music help improve my sleep? When the body is resting or preparing for rest, the mind can remain quite active. Soothing music can help facilitate and improve relaxation.For many people, this causes a decrease in sympathetic arousal (associated with the so-called fight-or-flight response), which lowers their level of stress and anxiety. Music can also distract from stressful thoughts - one of the most common complaints of people when unsuccessfully trying to fall or remain asleep, by trying to focus one’s mind on something else. Slow repetitive rhythms can trigger bodily responses creating a sense of calmness, safety and familiarity. These responses can support the transition into sleep or reduce excessive arousal that could interfere with it.
Music therapy can also improve your sleep hygiene by creating a more relaxing sleep routine and environment. Listening to music before sleep has been shown to influence sleep efficiency, meaning that it can help increase the time you spend asleep in bed and decrease the time you spend awake, trying to fall asleep. This can result in more consistent rest and decreased amounts of nighttime awakenings and wakefulness.
When is it best to apply music therapy? You can make it a part of your pre-bedtime routine by incorporating music into your relaxation activities like meditation or muscle relaxation exercises. You can also practice music therapy as a way to wind down and drift off to sleep.
What kind of music will help me sleep? A number of factors can influence the effect of music on your body and sleep like age, gender, and culture. One of the most important factors is your own musical preference: Think about what music you find enjoyable and relaxing, and create a playlist for yourself. It could either be soothing music characterized by a slow speed tempo and volume, or rhythmic music characterized by a faster tempo and rhythmic patterns. Try to steer away from songs that can cause an emotional reaction, leaning more towards neutral and positive tones. You can always try out different kinds of music to determine what works best for you!
Make it a part of your routine: Incorporating music into your sleep routine is a simple yet effective way to improve your sleep. As with any new addition to your routine, it may take time to adjust to it before you start seeing results. So, be patient.
Be mindful of the headphones or earbuds you use since they can be uncomfortable or cause damage when pressed against your ear. Sometimes it is best to use a speaker next to your bed.
Try to avoid any device with lights so it will not disrupt your sleep, and remember to keep the volume low.
Not sure what kind of music is best for you? You can now experience the benefits of music therapy right here on the dayzz app! Dayzz has partnered with LUCID to deliver personalized, curated music sessions based on your real-time mood assessment and sleep goals.
Try it out in the app or for additional information on sleep or music therapy, reach out to your personal sleep coach via the chat.