Lullabies aren’t just for babies, after all – they come with an array of benefits for adults too. Listening to the music of your choice, especially soothing ones, to wind down before bed each night is perfectly fine. It’s even encouraged as a relaxation technique.
When you have trouble sleeping, it opens the gate to wide-ranging negative effects on your health. For example, it will make you less safe behind the wheel and amplify long-term risks of conditions like heart disease and obesity. Even if you are a night owl, luckily, there is a spot-on treatment for sleepless nights that is absolutely free, has no negative side effects, and isn’t habit-forming. And that is Music!
In this blog, we will discuss how music can help you sleep better.
Relaxes the body
If you feel your body is relaxed when you’re listening to good music, it is not your imagination. Soothing music triggers changes to the body that in several ways mimic a sleep state. A slower heart rate, relaxed breathing, and lower blood pressure are the physiological changes that help the body and mind to fall asleep. So, when you are listening to the music that relaxes you before bed, in essence, you are finetuning your body to the ‘sleep’ mode – both physically and psychologically.
Releases sleep-friendly and happy chemicals
Music that we enjoy listening to stimulates sleep-friendly hormones like oxytocin and serotonin. These are also the ‘feel good’ hormones that help to elevate the mood. Similarly, it helps to reduce the production of sleep-stifling hormones like cortisol. Listening to music also has a direct effect on the parasympathetic nervous system, which helps the body relax and prepare for sleep. According to the US-based National Sleep Foundation, older adults who listen to 45 minutes of relaxing music before bed fall asleep faster, wake up less during the night time and sleep longer – as it helps to moderate the nervous system.
Music helps lessen the physical pain
Like mood, physical pain and sleep have a complex, dynamic relationship as well. While pain interferes with sleep, sleeping poorly increases exposure to pain. Several types of research have shown that listening to music before and after surgeries reduce and pain and anxiety, which ultimately helps them to focus less on the pain and sleep better. It is reported that patients who listened to music were less reliant on pain medications. Listening to music can help patients with both acute and chronic pain sleep better.
Boosts sleep quantity and quality
Music is an effective treatment for both short-term and chronic sleep disorders. It turns out that bedtime listening can even help people with sleep disorders by boosting sleep quality and quantity. However, the benefits won’t be experienced overnight – it can take as many as three to four weeks to see improvement, but listening to music does pay off. The therapeutic effects of music on sleep gets stronger with time, which means that the more consistently you listen to music to sleep, the more effective the practise will become.
Helps relieve symptoms of mental illnesses
Music is also known to be effective in relieving the symptoms of depression and other mood disorders in both children and adults. In addition to lessening the effects of depressions, it helps people with post-traumatic stress disorder sleep soundly. Several studies have shown that listening to music while sleeping relaxes the symptoms for people with schizophrenia. In a way, it is similar to when we were children, and our parents sang us lullabies to help us fall asleep.
What type of songs are ideal?
Selecting the type of music is purely a personal preference. You are most likely to feel relaxed while listening to familiar music that you have always loved. However, ideally, songs that closely mimic your heart rate are the perfect choices. Search for songs with 60 to 80 beats per minute (BPM) range, which you will mostly find among the folk, jazz, and classical songs. Save up those high tempo songs with high decibels to get you pumped up in the morning.
It is also advised to avoid emotionally triggering songs and the ones with complex lyrics. Since you are trying to help your body relax, make sure to steer clear of music that makes you feel strong emotions, whether it is excitement or sadness. Similarly, when you are listening to songs with interesting lyrics, your mind can’t follow along – lyrics can be mentally stimulating.
Find Songs/Music on ListenOnRepat to Help You Sleep
Imagine this: you have had a long day and you’re not being able to wind down. So, you put on your happy tune to help you relax and fall asleep. You play a song on YouTube and go to sleep. Just as you enter the sleepy state, the next song—a loud, noisy song—blares out of the mobile speakers and jolts you from sleep.
Now, that is where ListenOnRepeat comes into the play. Here, you can play the song or songs you like on loops for hours on end, without having to worry about interruption or a random song playing in the middle. On ListenOnRepeat, you will find hundreds of songs or music that are created to help people of all age groups sleep – from lullabies for babies to relaxing tunes for adults. My favorite is this sound of incessant rainfall that is so calming and has been played on ListenOnRepeat for over 484 thousand times!