Effect of Music on Insomnia:- Not everyone is blessed with the gift of slumber after a long day of work. A good night’s sleep is imperative to replenish and rejuvenate your mind and body. While sleeping, your body repairs itself, conserves energy, regenerates tissues, relaxes the mind, and updates the inbuilt machinery to elevate your state of physical and mental well-being. An attempt to subvert your sleep time regularly can result in severe consequences on your health which includes sleeping disorders such as insomnia. In a nutshell, it can be said that adequate sleep every day is but the mainstay of human health.
According to the National Sleep Foundation, “Insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following symptoms: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school”. The trouble falling asleep or getting a consistent sleep may be characterized as an acute or chronic form of insomnia depending on the duration of sleep:
- Acute insomnia occurs when the sleeplessness lasts for a short period mostly occurring due to erratic sleeping schedule owing to a deadline, bereavement, personal or professional problems or any other life circumstances. This tends to resolve over time without any need for medical intervention.
- Chronic insomnia is the state of sleep deprivation which results from a perpetually disturbed and interrupted sleep duration lasting for more than a month. It may be a result of other underlying causes such as unpredictable sleeping habits, poor work-life balance, health issues, certain prescription medications and even suffering from psychiatric issues such as depression, anxiety orders to name a few. It is necessary to seek a medical review for chronic insomnia to help resolve the issue at the earliest and prevent any complications whatsoever in the future.
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Given our body’s need for regular and sound sleep, insomnia is a silent killer and has been linked to various health concerns including cognitive decline, reduced performance, memory lapses, drowsiness, diseases of the heart and even obesity and dementia in the long run. There has been a rampant surge in the sale of over the counter and prescription sleeping aids as a refuge to get some amount of sleep. However, the downside to this is the associated addiction and withdrawal problems. If research if to be believed around 30% of adults suffer from insomnia at some point in their lives predominantly in older adults and stressed individuals. Several medical, psychological and behavioral methods of treatment are employed to help relieve insomnia in patients.
Although insomnia is a sleeping disorder that requires medical attention at the earliest, a mild case can be helped with the use of lifestyle changes including improving sleeping habits, and the use of natural sleeping aids such as music. It has been revealed in researches galore that music has the power to combat sleeplessness in individuals suffering from insomnia. Only some and not all types of music can help heal your sleep deprivation. Several songs; be it classical or contemporary can help alleviate your sleeplessness and drift you off to sleep. However, not all music can be used for this effect. The science behind using a certain type of music helping you catch a reasonable of ZZZZZ’s has got some substance to it.
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According to studies the factors accredited to the profoundly relaxing nature of certain music is their ability to match the tempo of your heart at rest by falling in the range of 60 Beats Per Minute [BPM] while reducing your stress levels. This, in turn, calms your mind and helps you nod off.
A study which was a meta-analysis of 10 sleep studies, published in the International Journal of Nursing Studies corroborated that a certain type of music is conducive to a sound sleep owing to its tempo. The study underlined that music with a rhythm of 60 beats per minute similar to that of the heart at rest can relax your mind and act as a sleeping aid.
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According to research conducted by Mindlab International, a 2016 song entitled “Weightless” created by a British band, Marconi Union in close collaboration with various sound therapists, is purportedly the most relaxing song by neuroscientists. The research found that listening to the song helped plummet anxiety levels by up to 65% and promoted drowsiness in both men and women. The calming and stress relieving effect of the song is such that the scientists at Mindlab do not recommend listening to the song while driving.
Another study highlighted that listening to classical music had a statistically significant sleep-inducing effect on students. Music also helped reduce depressive symptoms in the students listening to music. The next time you think of playing some music before sleep time, try listening to some classical tunes instead of rock or punk music.
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According to the recommendations of NHS, listening to soft music before sleep time can help reduce insomnia. You can download soft music and help yourself get a healthy amount of shut-eye every day. Classical songs like Joni Mitchell’s ‘Blue Room Hotel’, Miles Davis’s ‘Blue in Green’ and ‘Weightless’ by the Marconi United have been used for their restorative effect on sleep. It is advised you use pillow speakers instead of earbuds or headphones which may cause some discomfort while sleeping.
With so much evidence to vouch for, the addition of soft music to your nighttime routine will help rev up your sleep duration, fight sleep deprivation and help you battle the existing symptoms of insomnia.