Having trouble sleeping can have a number of negative effects on the health, so it is something you should take seriously. It can make you feel less safe driving and it can also increase the risk of obesity and heart disease. Although, there are medical sleep aids that may help you to sleep they can have side effects that are not good in the long term. Fortunately, music can be a cheap remedy for a sleepless night. It has no negative side effects and it is not habit forming. Music can help you sleep better in the following ways.
Effect on the Parasympathetic Nervous System
Music is more than something that is only enjoyable to listen to, it has an effect on your parasympathetic nervous system which can help you relax and prepare the body for sleep. Studies have shown that adults who listen to relaxing music for up to 45 minutes before bed is fast to fall asleep, wake up less during the night, sleep longer, and they have a more restful night when they listen to music than when they don’t. When younger adults listen to books on tape, classical music, or nothing before going to bed those who relax with music are more likely to see improvement in their sleep quality.
Slow Down your Heart Rate and Breathing
If listening to music makes you feel calmer, it is not just your imagination. Music has the power to lower your blood pressure, slow your heart rate and breathing and it can even trigger the muscles to relax. These changes are an indication of the changes your body goes through when you are trying to sleep. Therefore, music is the ideal preparation for restorative slumber.
Listening to the Music you Enjoy
The type of music you listen to is your personal preference and you are more likely to relax while listening to a piece of familiar music you enjoy. It is important to note that the ideal music, in this case, is slow tunes. This could be classical, folk, or jazz songs with a rhythm of about 60 to 80 beats per minute (BPM). If you are not sure about what works best for you, you can experiment with different tunes.
It Improves Sleep Efficiency
Sleep efficiency is the measurement of the time you spend sleeping in comparison to the overall time you spend in bed. Lower sleep efficiency can be an indication of restless sleep. Studies have shown that listening to music before bedtime can help individuals sleep faster. According to are cent analysis of research, music is an effective treatment for chronic and short term sleep disorders. The study concluded that the therapeutic effects of music on sleep can get stronger with time. This means that the more consistent you listen to music to help you sleep the more effective the practice will become.
Music Treats Pain and Helps Sleep by Association
Another effect listening to music may have on sleep is its ability to reduce pain. Discomfort and physical pain are common impediments to having a sound sleep. Just like with mood, sleep and pain have a complex, dynamic relationship that works in both directions. Pain can interfere with sleep and poor sleep can increase an individual’s sensitivity to pain. There are several studies showing that music can help to relieve pain. It can also help to relieve anxiety and it also helps to stimulate the immune system.
It is important to stick to your bedtime routine once you integrate music into it.