Problems falling asleep are among the most common sleep disorders and can usually be traced back to stress and a lack of relaxation. Soothing music or gentle meditations are considered effective remedies for stress-related difficulties falling asleep. Find out here how music can really help you fall asleep and how certain sounds can positively influence your sleep.
Table of contents
- Problems falling asleep
- Hearing during sleep
- The effect of music
- How music affects body & mind
- How music influences sleep
Problems falling asleep
One in five Germans suffers from sleep disorders and their numerous negative consequences for our quality of life, everyday life, performance and health. An irregular sleep-wake rhythm, stress or the wrong sleeping environment can disrupt our regeneration at night or prevent us from getting a restful night's sleep in the first place. Stress in particular disturbs our evening relaxation and is often responsible for the fact that we have difficulty falling asleep despite being tired. If it regularly takes longer than 30 minutes to fall asleep after going to bed, experts speak of problems falling asleep. For more info & tips on sleep disorders, click here .
Numerous home remedies are known to help the process of falling asleep naturally, and listening to music is also considered by some people to be an effective way to calm down and get in the mood for sleep. But can music really be effective in helping you fall asleep?
Hearing during sleep
During sleep, our brain runs at full speed and our senses remain active. Thus, even during sleep and while falling asleep, the auditory system reacts to acoustic stimuli in our environment and transmits the perceived signals to the brain. Noise, sounds and other acoustic signals thus cause an activation of the nervous system and tend to counteract sleep, which is why a sleeping environment that is as quiet as possible is generally recommended. So can music have a positive effect on sleep at all?
The effect of music
How music affects body & mind
How a certain type of music affects us is usually very individual and depends on our personal taste in music. Music basically affects us humans in different ways and can have both a calming and stimulating effect on our mood and well-being. The reason for this lies in our natural emotional reaction to musical sounds. These activate the emotion-forming limbic system of our brain and thus promote the release of stress-relieving hormones, for example. Studies also show that listening to music also affects our physical well-being, influencing our heartbeat, breathing rate, blood pressure and muscle tension, among other things. Calm and melodic soundscapes can thus promote both mental and physical relaxation, especially in states of stress, by activating positive emotions, lowering our blood pressure and pulse, and slowing our breathing.
How music affects sleep
Because excitement and stress interfere with the process of falling asleep, it is important to calm down and relax sufficiently before going to bed. So, if we concentrate on pleasant or calming music while falling asleep, it is easier to block out disturbing stimuli from our sleep environment as well as negative thoughts and feelings on an emotional and physical level. This calms us down, promotes relaxation and can support an undisturbed process of falling asleep.
In order to promote falling asleep, you should therefore generally focus on soothing and slow songs or rhythms that do not involve too many dynamic changes or sudden changes in sound. Especially when a sound stands out from an otherwise calm sound environment, our brain reacts very quickly and puts us on alert, which disturbs the process of falling asleep and wakes us up. Depending on what stage of sleep we are in, the sensitivity of our hearing to stimuli can vary. This means that music that is perceived as pleasant during the process of falling asleep can disrupt sleep at a later time and cause us to wake up.
Tip: Try using a timer or timer function to reduce the volume after a while or turn the music off completely.
Can music help you fall asleep?
Whether music is ultimately effective in helping you fall asleep varies from person to person and basically depends on the reasons why we lie awake and how sensitive we are to external acoustic stimuli during sleep. Due to their calming effect, melodic and quiet music as well as meditations are usually well suited to counteract stress and lack of relaxation and to accompany a peaceful process of falling asleep. Listening to relaxing sounds and melodies or your favorite songs can then be easily integrated into your evening routine to help you relax and quickly fall into a restful sleep.
Also interesting: how diet affects falling asleep.
- The auditory system processes sounds & noises even during sleep, which is why a quiet sleeping environment is generally recommended.
- Music has an individual effect on people, activates the emotional system and influences important bodily functions such as pulse, heart rate and breathing.
- Quiet melodies or meditations can promote relaxation before sleep and facilitate the process of falling asleep.
Best regards and see you soon!