Using Music for Sleep
Listening to Music for Sleep May Help You
If you are having difficulty falling asleep because of stress or anxiety, listening to calming music may be beneficial to you. Studies show that music can help decrease tension, nervousness, and worry in many segments of the population by lowering heart rate and respiratory rates.
Stress has been shown to be a cause of insomnia for many people. According to the National Sleep Foundation, finding ways to alleviate stress often helps people with their sleep. This is because stress creates a state of heightened arousal, known as hyperarousal, which can interfere with the sleep processes.
Research indicates that listening to music may help older adults fall asleep more quickly. For example, in a study with adults aged 60-83 who listened to 45 minutes of sedative music before bedtime, overall sleep quality improved significantly during the testing period. In addition to listing to calming music to help you drift into sleep, try these additional steps to get a good night's rest and wake up refreshed.
- Make a concerted effort to relax and unwind at the end of the day. Do not be active, start new projects, exercise, eat heavy meals, or otherwise do things to interfere with your rest.
You should turn off the TV and your telephone, and engage in calming activities before going to bed, such as taking a warm bath, reading, and listening to relaxing music for sleep. Try light jazz, classical music, or folk songs. Certainly, loud music with upbeat tempos is not recommended.
- To increase your duration of sleep, try to gradually change the time you go to sleep and/or wake up. For example, if you are sleeping only four hours a night and go to bed at 2 a.m. and wake at 6 a.m., adjust your bedtime by 15 minutes to 1:45 a.m., then 1:30 a.m., and so on, until you are sleeping longer and feel more rested.
- Make sure your bedroom is pleasing to you. Remove the clutter and use fresh, comfortable bedding and pillows. When it's time to go to sleep, turn off lights, your cell phone, and television - and close your drapes.Also, use your bedroom only for sleeping, sex, and changing clothes.
Do your work, computer, and telephone conversations elsewhere in your home. This is so your body is conditioned to feeling relaxed in the bedroom.
If insomnia continues, schedule a visit with your doctor because sleep is essential to your health and well-being. To learn about the importance of a good night's rest, click here: Benefits of Sleep.
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