Having Trouble Sleeping? Try Music!

Music can be beneficial for the mind and body in many different ways, and sleep is one of the big ones.

Sleep is one of the few essentials that every person needs to live. If you are not getting the correct amount of sleep, your body will tell you. It will affect the way you function, the way your mind works, and the way you move everyday. To prevent having issues with all of those things, getting your sleep schedule on track sooner rather than later is so important. 

Why is sleep so important?

Sleep is important for everyone, no matter the age. Sleep directly affects the way your body works. Lack of sleep affects the metabolism, heart, and circulatory system. It also can create long-term chronic health problems if not taken seriously. It also can create dangerous situations, because response time and memory are altered, so if you are controlling a vehicle or doing a job where you need to be responsive quickly or think fast on your feet. 

In addition to that, there are a variety of medical problems that can be related to lack of sleep, including, but not limited to:

  • High blood pressure
  • Heart disease
  • Obesity
  • Breathing problems 

Additionally, it is important to feel well-rested so that you are able to be the best version of yourself that you can be. Sleep directly affects your physical and mental well-being, because if you do not get enough sleep, it can make you more prone to illnesses, like the common cold. Lack of sleep is associated with depression and anxiety, as well. 

A girl in a gray tank top stretches while sitting in her bed

Staying off of your phone before bed can help you to get a better night’s rest. Image courtesy of Unsplash.

What to do if you cannot sleep

If you are having trouble sleeping, you are not alone. With the continuous rise of social media, the stimulating effects of the light from screens has caused multiple problems with the sleep schedules of people of all ages. Phone screens can detrimentally affect a person’s circadian rhythm. If you are someone who tends to scroll through your phone a great deal before you go to sleep or while you are in bed, this may be why you are having difficulty sleeping. 

Sounds are also a common method for helping people sleep. Different sounds are known to be therapeutic to different people, and things like classical music and rain sounds are two very common methods that people utilize to fall asleep faster and to sleep deeper. 

Causes of sleep troubles

There can be a variety of things that are causing you to have issues sleeping. Whether you are feeling stressed at work or school, dealing with something with your friends, drinking too much caffeine, or all of the above– many things play into your sleep schedule. 

If you are having difficulty sleeping all together, you may be experiencing insomnia. Insomnia is a sleep disorder that makes it difficult to fall asleep, stay asleep, or can cause you to wake up too early and not be able to go back to bed. Some of the primary causes of insomnia are stress, travel, a change in your day to day schedule, bad sleeping habits catching up with you, and eating before bed. In addition to these things, unfinished projects or an untidy space can also lead to sleep troubles over time.

A girl is waking up in her bed

Music can be utilized to get your sleep schedule back on track. Image courtesy of Unsplash.

How does music affect sleep?

Music can be a great way to get your sleep schedule back on track. Studies show that music can affect hormones such as the stress hormone cortisol, and dopamine, the hormone that makes you feel happy. Music is a de-stressor– if you scroll through Spotify or Apple Music, you will surely see playlists made for studying, unwinding, or sleeping. Studies show that music can lower your heart rate, meaning that although you may not be at your peak sleep performance, if you are listening to music, you will definitely be more calm.

A person's arm hangs off of the side of a bed with a plant sitting next to them

Listening to slow music will help you to fall into a deeper sleep and feel more rested in the morning. Image courtesy of Unsplash.

What kind of music helps you sleep the best?

Music that is 60-80 beats per minute is the goal for the type of music to listen to before bed, as well as while you are sleeping. There are a variety of types of sleep music, such as classical or instrumental music, solfeggio frequencies, binaural beats, and music with white noise can all be helpful to getting a better and more restful sleep at night. 

If you are finding it difficult to locate songs that are that speed, there are many pre-made playlists available that work just fine. Researchers suggest that for the best sleep, familiar music is preferred. So, you might want to listen to your playlist once or twice before putting it on while you are sleeping. 

There are a variety of methods to help fix a sleep schedule, but you have to choose the method that is right for you. Image courtesy of Unsplash.

Other methods to avoid sleep trouble

Whether you want to go the medical route, or the holistic route, there are a variety of other options when it comes to getting back on track with sleep. There are always supplements available to try to aid in fixing your sleep, but you should always consult a doctor before starting anything of that nature. It also may be beneficial to see a sleep therapist if your sleep habits are getting too out of hand, or if they are starting to affect your day to day life. 

Holistically speaking, meditation is a common and useful practice to help people get back into a solid sleep routine. There are a variety of apps and websites that can give you guided meditation]– many of which are combined with music sleep therapy. 

Food and nutrition also plays a large role in your sleep. Many times, you will see that people who have the most trouble sleeping actually have vitamin deficiencies. So, your doctor may want you to do blood tests to get that figured out first, and it could help to fix other aspects of your health as well. An overall unhealthy diet can lead to Obstructive Sleep Apnea, which is something that you want to avoid if you want to continue sleeping well. Cutting out caffeine in your diet, but specifically anytime after noon, can also help you to get better sleep, and is a big step in the right direction for people struggling with sleeping disorders. 

Always consult your doctor before starting a sleep regime that could affect your daily life. Image courtesy of Unsplash.

There are many ways to get back on track with your sleep schedule, but ultimately you have to find what works best for your body and your personal lifestyle. Consulting your doctor is always the first step in getting to the root of a sleeping problem that is becoming serious. A good night’s sleep is the start to a well-rested, smooth running day. So, try to de-stress, relax, and unwind. Sweet dreams!

Savannah Dawson
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