Music is with the best and most effective way to help you go to sleep. Playing the right music before going to sleep can improve your sleep quality
One in four people suffer from a sleep disorder. This can be caused by stress and the pressure to perform, as well as having a hectic lifestyle. Other factors include not getting enough exercise and having too many electrical devices around, as well as other external influences, such as environmental pollution or traffic.
Having a sleep disorder can have a long-term negative impact on your health. A few of the negative side-effects of chronic sleep disturbances include problems concentrating, dizziness, impaired performance, and an increased risk of burnout.
In recent years, we’ve started to increasingly rely on sleeping pills. 8% of those affected by sleep disorders regularly take sleeping pills to sleep better and longer.
The problem with this is that sleeping aids don’t address the causes of sleeping problems and can have adverse long-term side effects.
The best and most effective sleep aid is music
Music doesn’t just affect our mood and emotions. It can also influence our health in terms of relaxation, mental and psychological healing and combatting sleep problems.
In studies, sleep scientists and music psychologists have proven that listening to music before going to sleep affects the quality and duration of our sleep.
When you listen to your favourite music, this especially leads to positive feelings and stimulates the brain’s nervous system, which increases relaxation and releases the sleep hormone melatonin.
Also, music can slow down your breathing and heart rate.
However, this doesn’t apply to just any music. Fast techno beats or heavy metal can actually have the opposite effect and stimulate the body by releasing endorphins.
How music has a positive effect on us
There have been various sleep studies using music where subjects listened to music 45 minutes before going to sleep. All had the positive result of increasing sleep quality. However, music isn’t like a sleeping pill and won’t work straight away after just one night. It takes time to have an effect and this can take up to three weeks of daily practice to work.
What kind of music has a positive effect on your sleep?
Music for better sleep:
- Play your favourite music: the most important thing is to listen to music that you like. This will put you in a positive mood in both body and soul.
- Listen to soft and slow music: studies have shown that peaceful, slow music, such as classical, chill-out, and soft-pop has the best results.
- Listen to music with a slow beat: music at 60 BPM (beats per minute) is best, because our resting heart rate beats at a similar pace and will be in harmony with the music.
- Choose music with the right wave frequency: music is made up of wave frequencies that reach us through vibrations. These wavelengths have different influences on our mind and body. Music psychologists swear by the fact that certain frequencies have healing properties. So, for example, a frequency of 528 hertz is thought to be the love frequency (according to Dr. Leonard Horowitz), which stimulates your heart, soul and sense of spirituality, leading to a deeper and more solid sleep. On the other hand, frequencies between 12-50 hertz help with concentration and mental performance. Today, we have all kinds of music at different frequencies that serves different needs and uses.
*According to a study by the Swiss Federal Statistical Office (BIS)