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.
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.
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