Music as a solution to your sleeping problem

Listening to music has both a mental and physical effect on people. It can improve your mood, make you relax and it even has an effect on slowing down your heart rate. Listening to snooze music can put you in the right mood for a good night’s sleep. Find out what music makes you relax best. That doesn’t necessarily have to be quiet music. How can you use music effectively to solve your sleeping problem?

Music as medicine

Music can have a powerful effect on the body, both physiologically and mentally. To relax optimally, you should listen to music that you like, but it should also sound calm, such as classical or new-age music. The brain responds to the sound and it affects heart rate, breathing, blood pressure and muscle tension. Substances are released in the brain that can even have a pain-relieving effect. The right music can therefore slow down your breathing and heart rate, relax your muscles and put you in a good mood. Record your pulse to different types of music and discover how it affects your heart rate. Slower music will lower the heart rate.

What kind of music to listen to?

What if you like house music or heavy metal? You can listen to this music if you don’t use it before going to sleep. It has a stimulating effect and probably keeps you awake. It is better to listen to quiet music at a slow tempo with few rhythmic accents. The heart rate will decrease with quiet music to a level equal to a resting heart rate, the brain waves will switch from fast beta waves to slow alpha waves. Your adrenaline level which puts the body in an alert state decreases and also slows down the metabolism.

Using music effectively

Music improves your mood. Find some music that suits a tense or negative mood and try to find three songs. Also try to find some songs that match the feeling you want to feel and some music in between. Is this on CD or on your MP3 player. If you are tense before going to sleep, you can gradually change the music until you get to the quiet and slow songs. This will guide you from a tense state to a relaxed state, making it easier for you to fall asleep.

How to get music

If you don’t want to look for music yourself, there is of course a lot for sale. This could be in the store, via the internet or perhaps the library. Or you can borrow some music from someone and copy it. There is special music that is only intended for relaxation, or to combat stress and insomnia. If music keeps you awake, try nature sounds. There is everything available, such as dolphin music, chattering birds or cricket sounds on a sultry summer evening. If you prefer not to listen to animals, you can also look for sounds such as rushing waterfalls, waves washing up on the beach or running water. There are also clock radios that can make such sounds.

If you don’t like classical music

If soothing sounds such as beautiful bird song concerts are missing from your bedroom, find a sound you love. You may hate classical music. Then it won’t relax you and it will be counterproductive. If you just like a fast beat and can relax, then that’s what you’ll want to listen to. After all, you have to enjoy the music. If slow music makes you worry or irritate you, it’s a waste of time. There are people who simply need something more lively to distract themselves.

Sound therapy

There are people who benefit from sound therapy. This is based on sounding an extended vowel in a certain tone for a long time, which can reduce the tension in your muscles. Apparently every organ in your body has a certain vibration that can become out of balance. By striking the right tone, the balance can be restored. If you want to try this out yourself, you can recite a long o (think of the word grandpa) and an a (like monkey) for three minutes. Concentrate on this so that polluting thoughts disappear from your mind.

Keep listening when you get into bed

Once you have found the ideal music, lie quietly in bed and breathe regularly and deeply. Try to let go of your thoughts and just listen to the music. If thoughts do come, don’t hold them back and let them go. Fighting these thoughts only costs energy. Eventually you enter a state of slumber where you no longer think about anything and where the music washes over you. This will cause your eyelids to become heavy and you will drift off.

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