How Can Music Help Overcome Sleep Disorders?

Some studies reveal that listening to music can help overcome sleep disorders. Music can help a person sleep better and eliminate factors that can interfere with sleep. Even in a number of conditions, the presence of music can help suppress depression.

Music and sleep disorders.

Based on a study by researchers from Ohio State University, for example, listening to favorite music can reduce the anxiety level of patients treated in the ICU until one third.

Based on research published at the 2013 European Society of Cardiology Congress. Listening to music can increase the production of nitric oxide, a gas that can help dilate blood vessels. One study revealed that many people use music to fight sleep disorders. Tabitha Trahan and other research colleagues from the University of Sheffield, England, explored music as a sleep treatment through online surveys.

Through a series of research indicators, this online survey produces sleep and music habits as something related and mutually beneficial. Nevertheless, more evidence is needed to strengthen this.
According to the survey, more than 60 percent of the 651 participants reported that they listened to music to fall asleep. They mentioned 14 music schools consisting of 545 artists.

People who do not experience sleep disorders also say that they use music to improve the quality of their rest. The results also show that younger people are more likely to use music as a sleep aid. Participants believe that music stimulates sleep and helps eliminate internal and external stimulation.

The survey also revealed several other benefits of listening to music. Namely, the positive effects on hearing, passion for music, and overcoming mental disorders. Even for respondents who do not have sleep disorders, listening to music can help them improve their quality of sleep every day. Respondents believe that music stimulates sleep and expels factors that will interfere with sleep.

Music is not just fun to hear but also affects the parasympathetic nervous system. It is this nerve that helps you relax and get ready to sleep. Middle-aged or elderly people who listen to music 45 minutes before going to bed can fall asleep quicker, longer, and less often wake up at night. Furthermore, they feel calmer when listening to music than when they don't listen to music.

Listen to Music While Sleeping.

According to one study, listening to songs with a slow beat, which is about 60 beats per minute can make us sleepy quickly. The brain and heart rate will follow the song so that the mind and body become more relaxed. We will also sleep faster.

A study even resulted in the fact that by listening to relaxing songs, we can deal with stress that can cause insomnia. It means, for some people, listening to songs at night can overcome the problem of insomnia effectively. However, hearing to music while sleeping can also provide its own disadvantages. The brain will continue to act because it listens to the sound waves captured by the sense of hearing.

Indeed, the brain performance increases to continues to process information from hearing. For some people, it can make a sleep soundly or even wake up often. If we listen to music while wearing earphones, this can even further endanger health. Circulation of air in the ear hole will be disrupted and make dirt build up in the ear. We will also easily experience aches in the ear hole. If we use earphones with a loud voice, the risk for hearing loss will also increase.

If you encounter problems with sleep disorders, do not hurry to do music listening tips while sleeping because this method is not necessarily effective to overcome your sleep disorders. It's better to consult with your doctor before you can get the right solution. But you can also try doing the things below to deal with sleep disorders.
  1. Prepare yourself. In order to sleep more quality, the first action that must be done is to prepare yourself to sleep. This means that when you go to bed, you must limit all activities, including turning off all kinds of electronic devices that you use, especially devices.
  2. Drink a glass of warm milk. A glass of warm milk before going to bed can make you sleep better. But remember to choose nonfat milk and sugar.
  3. Condition yourself and your bedroom. Make sure you use clothes that are loose and comfortable to sleep on. Turn off the lights or make the atmosphere of your bedroom calmer. Keep the room cool or not too hot so you can sleep as comfortably as possible.
  4. Bed just for sleep. Do not use beds for other activities other than sleeping. Other activities such as reading, watching TV, eating, telephone. The habit of using a bed for other activities makes it a habit to wake up while lying in bed.
  5. Avoid some foods or drinks. Make sure you don't consume heavy food, coffee or tea before going to bed. If possible, you should avoid exercising at night.
  6. No alcohol. Don't drink alcohol a few hours before going to bed. Alcohol can make sleep restless.
  7. No caffeine. Do not consume caffeine or drugs containing caffeine a few hours before bedtime. Because caffeine is a stimulant, it can increase the heart rate so that the body can stay up all night.
  8. No smoking. Don't smoke a few hours before going to bed. Cigarettes contain nicotine which can increase morale because it has an effect as a neurostimulant.
  9. Do the exercise. Exercise in the afternoon (6 hours before going to bed). Muscle stretching exercises or walking for as long as 20 minutes. This will increase metabolism and body temperature, then it will decrease about 6 hours later which has an effect on deep sleep.
  10. Reduce activity. Provide a transition time to sleep by reducing the level of activity before going to bed, eliminating anxiety about unfinished work, tomorrow and other thoughts. Do all activities in a calm and relaxed manner.
In addition, the need for magnesium and calcium should be fulfilled, because lack of both can cause sleeplessness. Magnesium can relax muscles and calcium to have a calming effect on the mind. One of these substances can be obtained in milk.

Complex carbohydrates contained in bread can stimulate the release of serotine which can stimulate drowsiness. Serotine can also be triggered by the amino acid tryptophan contained in milk, in addition, tryptophan also triggers the release of the hormone melatonin which instructs the body to rest. This hormone will be released when the sunlight starts to dim.

If you often experience sleep disorders, you can try playing music as an overture to your rest. Choose soft, rhythmic music that can help you to fall asleep instantly.

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