When we can't fall asleep, we try to find creative solutions to help us rest. One often used thanks to the ease of listening to it with music streaming sites is to sleep with music, because for many it is the best sleeping pill. We all know how a sad song or an energetic melody can change our mood in minutes.
But is it possible to take advantage of this magical effect that music has on us to get quality sleep? Or could that be a hindrance? In this article, we'll see if it's a good idea or a bad idea.
Does sleeping with music improve sleep quality?
YES! We know that as long as we are calm, it can improve night's rest and level of satisfaction. And science maintains that people who relax before sleep have better quality sleep.
Music also neutralizes noises that can interrupt our sleep. This happens because the music provides a layer of soft noise that replaces or distorts the rest of the background noises that may be distracting.
Moreover, it distracts us from our concerns. It helps us to relax little by little to give way to pleasant emotions to forget the anxiety, frustration or nervousness that accompanies insomnia.
But like so many things, learning to relax and let go takes practice. Sometimes we have to apply this strategy for several days in a row for it to start to be effective.
The US National Sleep Foundation states that music has a direct relaxing effect on the nervous system. Thus, it creates the optimal conditions necessary to be able to sleep because it helps to reduce heart rate and blood pressure. In addition, the muscles relax and breathing becomes slower and deeper.
Pink noise is the best music for sleeping
You may have heard of “white noise” or one that contains all sound frequencies at the same power. There is also "pink noise" which is unpredictable because its values are completely random.
These types of sounds are ideal for masking ambient noise because they are constant, they neutralize other ambient sounds better than relaxing music. They surround us with a pleasant feeling that helps us relax. Some examples are the sound of ocean waves, the sound of a waterfall, rain or wind.
What music is not recommended for sleeping?
Precisely because of the power of music on the state of mind, it is good to sleep with music, although it is not recommended to listen to music that stimulates us or that has lyrics with a lot of emotional charge. Now, the type we choose to relax and fall asleep more easily is something very personal.
But not all music relaxes all people in the same way. For example, birdsong can be a delightful melody for some and an acoustic torture for others. Identify the sounds and music that relax you and help you disconnect!
And it is that, just as white noise masks environmental sounds that can wake us up, the sudden changes in the melodies will surprise and wake us up. Therefore, we need to find the type of music that helps us relax so that our body prepares for sleep.
Thus, scientific studies in this regard have shown that rhythms of around 60 to 80 beats per minute, like that of our heart when we are calm, are the ones that relax the most and help to fall asleep. These are the ones found in ballads, classical music, jazz or folk.
The best way to fall asleep with music
Our way of listening to music is very personal. The most important thing is that it is comfortable so that it does not interfere with our rest. For example, we will have to wear helmets if we sleep as a couple. Or it may be more comfortable for us touse a loudspeaker if we do it alone.
On the other hand, to sleep with music, it is recommended to program the device to turn off after a certain period of time. In this way, the noise will not wake us up and will not interrupt our rest once we have managed to fall asleep. If we do not have this possibility, we can deactivate it when we already close our eyes.