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How can Music Help with Sleep and Insomnia?

How can Music Help with Sleep and Insomnia?

Team September 10, 2018
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Many people find it hard to sleep or wake up several times at night. Lack of sleep and insomnia produce adverse effects for a person. It affects school performance or work. Worse, sleep disorders can lead to more serious health conditions. Under normal circumstances, the recommended sleeping hours for teenagers are from eight up to 10 hours. For adults, it is between seven and nine hours. This prescription is essential for the enhancement of physical and mental nourishment.

Importance of Sleep and Insomnia Problems

Adequate rest and sleep do not only facilitate conservation of energy. It is also a state when bones and muscles are healed. The memory and learning systems are boosted while the individual is asleep. This is the time that the brain and body removes toxic side-effects from your daily routine.  Otherwise, these toxins can accumulate and cause harmful effects. Proper sleep is a foundation of human wellbeing.

Unfortunately, about 30 percent of grown-ups experience persistent insomnia at some point in their lives. Normal sleeping habits may be interrupted for one month or more. This condition is higher for elderly folks as well as persons hounded by stress. Sleeplessness can become more harmful than you expect. In fact, insomnia is associated with cognitive maladies which include memory lapses, psychological issues, and long-term health issues. Severe insomnia increases the risks of mortality.

Music as Remedy

This disorder usually originates from stress. Music distracts the mind from disturbing thoughts and lead to improved quality of sleep. According to research studies, gentle music serves as effective technique for relaxation. One study with more than 500 respondents revealed that around 45 minutes of music before bedtime for three consecutive weeks result in longer sleeping time.

Another research found out adults who listened to melodies enjoyed longer Rapid Eye Movement or REM sleep. This is a restorative phase connected to psychological health. Although researchers cannot really identify its relaxing effects, music is said to have the capability to soothe the central nervous system.

Choice of Music

It is vital to select the music therapy that will lull you to sleep and help relieve insomnia.

  • Play music you like or familiar with.
  • The tempo must be slow and calm such as a rhythm of 60 up to 80 beats per minute with comforting sounds and low-frequency pitch.
  • Try a variety of genres like acoustic, classical or blues to determine which one will suit your preferences.
  • Play the music once you climb into your bed. If possible, use a timer so the music does not wake you up in the middle of the night. Set the timer between 15 and 45 minutes or longer depending of course on your sleeping routine.
  • In addition, keep your bedroom breezy or fresh and avoid blue lights because these can cause macular degeneration. This condition impairs light-sensitive cells in your eye’s retina.

Effective Solution

The truth has been a healing solution since the ancient period. Findings can be seen in the writings of ancient scientists and philosophers like Plato, Aristotle, and Pythagoras. Music has a direct outcome on the parasympathetic or autonomic nervous system. Many older persons listening to an hour of tranquil music at nighttime have the tendency to slumber faster and longer with less wakeup times.

Enjoying soothing music is not plain imagination. Music possesses the power to slow down breathing and heart rates, reduce blood pressure, and stimulate the muscles further. The biological changes typify certain changes the body goes through while an individual falls asleep. It is an ideal preparation for recuperative slumber. Stick to this practice as soon as you incorporate music into your bedtime habit.

Relaxation and Meditation

Even relaxation and meditation techniques have emerged as widely held alternative treatment approaches for insomnia. Neuro-acoustic therapies are well-liked not only by the New Age movement (Liberals or New Mainstream) but among difficult sleepers as well. This type of therapy makes use of gently spun music. There are insomnia CDs in the market which were created to get you settled down by means of music, respite, and meditation.

Deep relaxation CDs vary from guided relaxation methodologies that put together spoken words with sound remedy that can bring a person deep into sleep to instrumental music like the “Journey Deep – Deep Relaxation.” It provides calming and pleasant sounds which create an atmosphere that motivates relaxation and relief from stress.

 

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