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Gillian Wortley • June 26, 2024

Music and Sleep

It seems everywhere we look lately, sleep is being touted as the number one protective factor contributing to our overall wellness. Helping to control stress, healthy aging, injury prevention and more, sleep can no longer be seen as something we can negotiate with, casting aspersions on those that fully indulge in the nightly pleasure; it’s a necessity. In fact, poor sleep habits have been linked to chronic illnesses such as heart disease, obesity, high blood pressure, diabetes, stroke, depression and kidney disease. Health practitioners and experts are unanimously in agreement with the vital importance of sleep’s impact on neurologic function and cognitive endurance throughout life.


I haven’t always enjoyed my current nightly visitations from the sandman to the extraordinary regularity that I am blessed with now. Over the course of my life, I’ve struggled during times of stress, hormonal fluctuation like pregnancy, monthly cycles and perimenopause. Lack of sleep is something that I do not want to tangle with; I simple cannot cope with an abbreviated night of really good zzzz’s.


My personal experience is to consult with the experts as soon as my shut eye is threatened by interruptions of tossing and turning and get some solutions embedded in my routine (if you’ll pardon the pun). Now there are many solutions that I have been introduced but one of my solid standbys that I have discovered is supported by hard science, is music.


My first experiment with music for sleeping was a gift from a visiting professor friend of mine from the University of Toronto who brought me a CD created by a brilliant researcher, and music and health expert, Dr. Lee Bartel. This collection of sleep sounds and gentle music was intentionally created to lull the listener to sleep. My husband and I would be softly carried away to sleep throughout my pregnancy and after the birth of our firstborn.


Since that evolutionary brush with the soporific capacity of just the right music, there have been a plethora of music apps, YouTube channels and other streaming platforms which now feature a variety of music, specifically created to help you drift off and fast! One of my favourite collections is found on our own MUSIC CARE CONNECT app available on Google Play and the Apple Store.


What the Experts are Finding

Research has shown that music can have a profound effect on our sleep quality. Listening to calming music before bed can help slow down the heart rate, reduce anxiety, and prepare the body for a restful night’s sleep. Recent research found that certain types of music, particularly those with a slow tempo, low pitch, and no lyrics, can promote relaxation and help people fall asleep faster and stay asleep longer. In fact, one study found that the therapeutic use of music was effective in addressing insomnia in adults. This is an important finding in supporting the reduction of medication consumption and pharmacotherapy.


5 Ways to Incorporate Music into Your Sleep Routine

For my own personal bedtime routine, I begin by listening to relaxing jazz about an hour before I go to sleep, accompanying my winddown routine. As I get closer to bedtime, I switch to ambient sounds or “sleep sounds” that lull me into a deeper state of relaxation. This gradual shift in the type of music helps me transition smoothly from wakefulness to sleep.


Here are 5 ways you can begin to incorporate music into your sleep routine.

  1. Create a Sleep Playlist: Choose music that is calming and soothing. Classical music, ambient sounds, or specially curated sleep playlists available on music streaming platforms can be a good start.
  2. Consistency is Key: Make listening to your sleep playlist a nightly ritual. Consistency helps signal to your brain that it’s time to wind down and prepare for sleep.
  3. Volume Matters: Keep the volume low. The music should be just loud enough to be heard without being disruptive.
  4. Limit Distractions: Make sure other distractions are minimized. This might mean turning off notifications on your devices or using a dedicated music player instead of your phone.
  5. Set a Timer: If you prefer to fall asleep in silence, set a timer on your music player so it turns off after a certain period.



If you’re struggling with sleep, consider adding music to your nightly routine. It’s a simple, non-invasive, and enjoyable way to improve your sleep quality. And remember, sleep is not a luxury—it’s a necessity for a healthy, balanced life. So tune in, wind down, and let the power of music guide you to a restful night’s sleep.

By Shelley Neal March 8, 2024
I initially trained with MUSIC CARE to work with Seniors in Long Term Care who were experiencing dementia and Alzheimer’s Disease. This is the path I travelled with my mom. My training with Music Care and Room 217 supported capacity building in selecting music that was played on my harp or chosen recorded music. The music centered on the care of the individual and their specific needs. My job was to determine the individual’s specific and select music to address these needs. The music selected helped to build community, support sleep, talk about life experiences, create a background landscape of sound, support connection to decrease isolation and loneliness, as well as coming alongside people dying. My training with Music Care helped me understand how to support people “where they were” physically, emotionally, and spiritually. Through using beat, tempo, melody, and timbre, I could cater the music and desired support required for individuals or small groups. My profession is teaching. I am a special education teacher and use music in my primary teaching as a method for learning, practicing language skills, transmitting information about science studies or math equations, as well as having fun and creating our own songs. My teacher toolkit married exceptionally well with the knowledge and skills provided by the Music Care Certification training. Recently, my work with students has involved individual programming for the medically fragile children and the palliative children. I use music (repeating the chorus several times) to engage and connect with the kiddos. We use music to "talk" about feelings (our communication is through eye gaze, eye blinks, and squeezing hands), and content material. I use music to enjoy our relationship of being together. At times, due to medication for seizures, my little ones can be very sleepy. I increase the tempo, engaging in tapping the beat on her hands and using silly action songs. The giggles and wiggles make it magical. I also use music to tell stories (my students have CVI, cortical vision impairment, so visual perception is difficult). This helps the child to engage in the story arch and adventures. Music is my conduit for reaching out and being with the students. Recently, I had the sacred journey of visiting one of my children in ICU at Sick Kids. I was invited to come to say "goodbye". A dear friend who was an ICU nurse in a different department told me (AKA, insisted) that I bring my harp with me. I wasn't sure if this would be appropriate for the family. However, with the permission of the mom, I bravely packed my harp up and took it to the Unit. It was a beautiful evening of talking with their mom and dad about how special their child was in my life. I played the kiddo's favorite songs and then ended with "The More We Get Together". The little one opened their eyes and stared at me. We hugged, and I left. They passed the next morning. I consider this time to be a sacred gift. Music Care Certification has given me the confidence and toolset to work alongside people and to journey together. It is a time a beautiful, difficult, or sacred time that I have been honoured to participate in.  Thank You
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