Sleeping Music – Volume 9
Listening to music is a widely used tool to improve sleep. In an online survey in a general population 62% (out of n = 651 respondents) stated to have at least once used music to help them sleep11. In a survey in over 500 patients with sleep disorders, over 50% reported to use music as sleep aid12. In a meta-analysis based on six included studies in a total of 314 patients, Jespersen and colleagues reported that music helped to improve subjective sleep quality in insomnia patients13. Similarly, sedative music while resting could effectively improve subjectively rated sleep in patients with sleep complaints14. In 20 included trials, another meta-analysis showed positive effects of music based interventions before bedtime on PSQI scores, sleep onset latency and sleep efficiency in patients suffering from primary insomnia15. Positive effects of listening to music on subjectively evaluated sleep were found in toddlers when listening throughout the naptime, preschool children and young adults listening 45 minutes at naptime and/or bedtime16,17,18. Also in older women, two further studies reported shorter sleep onset time, less nocturnal awakenings and better sleep quality and satisfaction as measured with a questionnaire and sleep logs when listening to music when going to bed19,20. In sum, the positive effects of listening to music on subjective ratings of sleep quality are well established across different age groups including both healthy participants and patients.
Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.
Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at Stanford University have said that “listening to music seems to be able to change brain functioning to the same extent as medication.” They noted that music is something that almost anybody can access and makes it an easy stress reduction tool.
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