How To Use Music To Sleep Better!
While music can make us happy, sad, and dance on our feet, it can also be used to effortlessly fall asleep.
Isn't it amazing how good music can instantly make us feel better and tap our feet without even realizing it! Music can make us feel strong emotions such as happiness, sadness, or nostalgia. Our brain releases a chemical called dopamine (the feel-good hormone) every time we listen to our favorite music, and that's why we keep going back to the same songs. Since music has such a strong effect on us, can it also help us sleep better?
Sleep music is music that creates conditions conducive to sleep. Sleep music has low BPM (beats per minute) and frequencies that can slowly cause our heart rate to lower, helping us relax. Sleep music has become a popular tool in the past two decades as it provides a multitude of benefits for our sleep.
HOW DOES SLEEP MUSIC AFFECT US?
Sleep music makes it easier and quicker for us to fall asleep. Not only that, listening to sleep music before bed has a host of other benefits that are proven by scientific research and multiple studies done around the world:
Fights Depression: Research done on students with sleep disorders shows that sleep music significantly improves sleep quality and reduces symptoms of depression.
Battles Insomnia: A recent analysis of published studies on the effect of music on sleep in adults found that sleep music is a very effective solution for primary Insomnia (Insomnia that isn't caused by medical or health problems).
Positively impacts the parasympathetic nervous system (responsible for relaxing us and putting us to sleep): Music can reduce anxiety, blood pressure, heart rate, and respiratory rate, and has positive effects on sleep via muscle relaxation and distraction from thoughts.
Improves cardiovascular health: Calming, instrumental music before sleep is good for the heart and increases HRV (Heart Rate Variability). Low HRV is associated with a 40% increased risk of heart attack and strokes. Click here to find out why high HRV is ideal for a healthy heart.
HOW TO USE MUSIC TO SLEEP BETTER?
If you wish to start using sleep music as part of your sleep routine every night, these tips will help you get the most out of it:
Go for low beats: Research shows that the best music to help you sleep has a tempo of 60-80 BPM (our heart rate when falling asleep). This is because it is possible to trick the body into relaxing by syncing your heart rate with relaxing music.
Choose music without lyrics: When the goal is to fall asleep, you should avoid music that can evoke strong emotions, as it can increase your brain activity and make it harder for you to wind down and relax. Lyrics can be mentally stimulating, so the ideal music would be instrumental as it's also quite easy on the ears.
Lower the volume: Even soothing music, when played loud, can increase your heart rate. Keep the volume low enough so that the music is in the background. Also, sleeping with your earphones can damage your ear canals and create discomfort.
Be patient: Research shows that the effects of sleep music get stronger over time and you may not see an immediate effect. Being consistent for a few weeks will show you good results in the form of quick relaxation from sleep music.
DOZEE SLEEP MUSIC
Dozee has curated a collection of sleep music that has been proven to be instantly relaxing to the listeners. The collection includes sounds of nature like the sound of a gently flowing river, sound of a gentle breeze through wood chimes, etc. The entire collection is accessible on the Dozee app. If you didn't already know, click here to learn how to find it.