Music and Its Effect on Sleep

While music might be more connected in your thoughts with parties or dancing or even waiting on hold on the phone, music can also be incorporated into your nightly routine to help you get to sleep faster and feel more rested.

Ask any parent that’s tried to get a restless child to sleep and they’ll likely tell you that lullabies or soothing melodies have been used in their efforts. And it’s not only babes in arms that benefit. Children from infancy to elementary school-aged children have been shown to sleep better after listening to peaceful tunes.

Thankfully, it’s not only children who can benefit from listening to music before bed. Your age has no effect on receiving better sleep quality after listening to restful music.

Why exactly does music affect sleep?

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Music can not only increase the amount of good sleep you get, it can even decrease the amount of time it takes to fall asleep. Listeningto music can help regulate hormones like cortisol, the stress hormone. Music can help to lower the levels of cortisol by putting you at ease and releasingstress.

It also triggers the release of dopamine, a hormone released during pleasurable activities, increasing good feelings at bedtime.

What Music Is Best For Sleep?

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While your initial thought about the kind of music that is best for sleep might be classical, instrumental, or even slow jazz music due to the soothing tempo or relaxing vibe, there isn’t one right answer. The genre you might find relaxes you best may not work for someone else. One factor that is important is how you react to music. If listening to upbeat music relaxes you, feel free to use it in your nightly routine!

 Incorporating Music into your Evening Routine

• Make it a habit. Routines are excellent for sleep. Play your preferred relaxing playlist(s) every night when you’re getting ready for bed.
• Pick/update your songs: There are lots of premade options for playlists on your preferred music app or streaming service. If you can’t find one that works for you, you can always make your own. One thing to keep in mind is that not everyone benefits from slow or soothing tempo songs. You might find it more relaxing to listen to songs with a faster tempo.
• Keep it Calm. With the above in mind, avoid music that provokes a strong emotional reaction in you. This can increase your heart rate and cause your thoughts to race, thus negating the positive effect you’re hoping to promote by adding music to your evening/bedtime routine.
• Use a speaker. Avoid using headphones or earbuds while listening to music while lying in bed. Falling asleep with these can not only potentially cause damage to your hearing if the volume is too high, but you can also damage the electronics themselves. A better option is using a small stereo or speaker near your bed. Keep the volume at a level that leans more calm than exciting.

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