Music to Sleep
Sleeping well is essential for our well-being! Insomnia not only makes it more difficult to face the day, but is also connected to the onset of various health problems from diabetes to high blood pressure, obesity, and increases the risk of heart disease.
Insomnia is very common, 30-40% of people have significant symptoms due to insomnia. There are various suggestions from experts to solve the problem: avoid spicy and caffeinated foods and drinks, avoid the use of electronic products, sleep in a dark room and others, but we want to focus in particular on listening to music before sleeping.
Relationship body music – Relaxing Music for Sleep:
The results of scientific research aimed at understanding on which physiological mechanisms music intervenes have established that this is able to influence the hypothalamus-pituitary axis and the autonomic nervous system (the same that controls other involuntary functions such as digestion and heartbeat). cardiac). Acting at such levels, the sound would be able to modulate a series of metabolic responses.
The mental well-being that one experiences while listening or playing a piece of music,
For example, Due to the ability of the melody to activate the neural networks related to pleasure in the brain: the notes trigger the production of endorphins, which improve mood, favor the relaxation and metabolic recovery of stress.
It is also scientifically proven by various studies that music tends to lower blood pressure.
Music to sleep Quickly and Deeply:
Music is highly effective in improving sleep quality. In a study involving older people, sleep quality improved, as did daytime activities, after three months of listening to slow, sedative music. Similar studies have shown a reduction in interruptions and prolongation of REM sleep in adults with insomnia.
Scientific studies have shown that the choice of music to relax and sleep should prefer certain categories, for example, instrumental music is to be preferred because singing stimulates the brain too much.
Furthermore, according to a study published in Nature, known songs should be avoided, because when people listen to their favorite music, regardless of the type, the same areas of the brain as private memories and thoughts are activated and emotions are triggered.
Finally, soothing music for sound sleep should have a steady pace, with no sudden changes in speed, and low (50-60 beats per minute) to allow the heartbeat to synchronize with the music.
What to listen to to Sleep:
Classical music: especially soft melodies such as those of Claude Debussy, Kathak.
Sounds of nature: listening to the rain, the sound of birds or the waves of the sea is very useful for falling asleep.
Delta Waves: That is, listening to music that emits delta waves, that is, with a frequency between 0.1 – 3.9 Hz.
The reason? “You enter when you are awake in the deepest state, of relaxation, similar to what you feel in the first phase of sleep, when the brain, through its electrochemical mechanisms, produces precisely delta waves”. Delta waves derive from the sounds of ancestral instruments, such as the gong and Tibetan bells or Gregorian chants.
Alpha wave music: some scholars have revealed that to enhance the production of alpha waves, it is necessary to stimulate the brain through binaural listening to sound waves with a variable frequency, between 7 to 13 Hz.