Listening to music can reduce the time it takes to fall asleep. In addition to facilitating a quick descent into sleep and improving sleep quality, listening to music at bedtime can improve sleep efficiency, which means more time actually sleeping. Improved sleep efficiency delivers more consistent and better quality rest and less waking time during the night.
Create evening rituals that give the body sufficient time to wind down, incorporating music in a way that’s calming and relaxing and above all, consistent. Creating a routine which includes soothing relaxation music is great for inducing sleep. There are many soothing and relaxing playlists such as these on Youtube that can be played in the background to create a calming backdrop in preparation for a night of restful sleep.
According to one study, adults who listened to music for 45 minutes before going to sleep reported having better quality sleep from day one. Even more encouraging is that this benefit appears to have a cumulative effect with study participants reporting better sleep the more often they incorporated music into their bedtime routine.
Using music can also reduce the time it takes to fall asleep. In a study of women with symptoms of insomnia, participants played a personalised playlist when lying down to sleep over ten consecutive nights. Before adding music to their evening routine it took participants anywhere between 25 to 70 minutes to fall asleep, after adding music it took only 6 to 13 minutes on average.
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Top 5 tips to beat insomnia (achievable tonight)
- Create a period of calm during the evening. Have a warm bath, read a book,
- Practice relaxation. Calm, soothing music can distract an over-active mind, turn smart devices off, no mental stimulation from social media.
- Fresh air and exercise during the day can help the body to relax more effectively in the evenings.
- Dim your bedroom lights as much as possible, ideally sleep in the dark.
- Listen to soothing background sounds such as rain sounds, ocean sounds, brown or pink noise.
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