![]() ![]() Interested in incorporating music into your evening routine? There are many ways to use music to relax and unwind before going to sleep. Making Music Part of Your Night-Time Routine If you’re looking to incorporate music into your evening schedule, there are a few important things to keep in mind. When your autonomic nervous system is calm, you’ll experience:Īll of these biological changes that promote better sleep can be achieved through listening to calming music at night. By calming parts of this nervous system, including heart, lung, and digestive system functions, music improves an individual’s sleep. Listening to music before bed also helps to soothe your autonomic nervous system - the part of your body that is responsible for controlling automatic and unconscious processes. Overall, music can address sleep issues by reducing acute and chronic physical pain. Dopamine helps to boost positive feelings before you go to bed and relieve pain so that you are not kept up by physical discomforts. Music also triggers the release of dopamine, the pleasure hormone. As a result, music can help people relax and release stress - two things that are essential for falling and staying asleep. When you listen to music, your cortisol levels decrease. When you’re experiencing stress from work, your elevated cortisol levels lead to increased alertness and poor sleep. One way that music can enhance sleep is through the regulation of hormones, specifically cortisol - the human stress hormone. Some of these effects directly assist with falling asleep and reducing problems that disrupt sleep. From here, auditory nerves then carry these signals to the brain.Īs our brains interpret sounds, many other physical effects are instigated within our bodies. Hearing music involves a series of complex steps that change sound waves in the air into electrical signals. ![]() If you’re looking to include music and music therapy into your night-time routine, it can be beneficial to know how music impacts sleep. Our brains process sounds in specific ways. When a person improves their sleep efficiency, they wake up less during the course of the night and receive more consistent rest. While listening to music at night can help you fall asleep more quickly and can improve your sleep quality, music at bed-time can also make sure that the time you’re in bed is actually spent sleeping. ![]() After music was added to their night-time routines, the participants reported that it only took six to 13 minutes to fall asleep.Īnother benefit of playing music before bed is that it improves sleep efficiency. Before incorporating music into their night-time routine, the study participants reported that it took 27 to 69 minutes to fall asleep. One study of women with insomnia had participants play a self-selected album while they got into bed for 10 consecutive nights. Similarly, listening to music before bed can also decrease the time it takes to fall asleep. ![]() Additionally, this sleep benefit had a cumulative effect on the adult participants: the more often the adults incorporated music into their nightly routine, the more their sleep quality improved. Across all age groups, people report higher quality sleep after listening to calming music.Īdults participating in a study where they listened to 45 minutes of music before going to sleep reported having higher quality sleep - and these quality changes began on the first night. While infants and children benefit from night-time music, they’re not the only people who can reap the rewards of music before bed. If you’re a parent, you know that soothing music and lullabies are great for helping children fall asleep. Music is used in many different activities - but can it be used to help us fall asleep? Does Music Help You Fall Asleep? ![]()
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