We’ve all experienced those sleepless nights that keep us tossing and turning. With some 70 million Americans reporting a sleep disorder, it’s no wonder sleep accessories, and medical intervention are so common. But what if you could flip on some tunes and drift off to sleep instead of dreading the midnight hours?
Before you spend another sleepless night scrolling your Facebook feed, here’s what to know about sleep music and how it could empower you to take back control of the night.
What is Sleep Music?
Sleep music is ultimately designed to offer soothing, relaxing sounds without too much variation. Restless sleepers have long turned to music and ambient sounds to help them fall and stay asleep.
We can trace modern-day ambient sleep music to the 1960s, when more people were tinkering with sound and social experiments. There was even an all-night “concert” featuring relaxing and chill music at the Philadelphia College of Art in 1967. Sleep Music has also taken on various forms and levels of seriousness over the years. Actor Jeff Bridges’ released Sleeping Tapes, where he murmurs over tracks of ambient music.
But there is actually a scientific approach to what sleep music is and how it works. Studies show that the key is listening to music with a rhythm of about 60 beats per minute (bpm) to fall asleep. Slow music is thought to tune your heartbeat into your ultimate sleep zone.
Isn’t Sleep Music Just for Babies and Kids?
Babies and children alike benefit from regular exposure to music. Parents instinctively sing lullabies or turn to comforting music to help soothe their kids, but it also helps ignite areas of child development and school-related skills. Besides the benefits that babies get from listening to music, we’re pretty sure parents need the tunes just as much to soothe their up-all-night nerves.
Whether you have kids or not, adults also benefit from the power of sleep music. Studies show that adults who listen to 45-minutes of music before calling it a night get a better night’s sleep. The results also accumulate and show an increase in the quality of sleep over time.
How Does Sleep Music Work?
Unlike screen time that can cause insomnia and delay the release of melatonin, sleep music soothes your brain and puts us into a relaxed and sleepy state. Music works to calm your autoimmune nervous system, which slows down your breathing. Your heart rate also lowers, and you’ll likely experience a reduction in blood pressure.
There is a caveat to how great sleep music can work. Rocking out to your favorite tunes, or even relaxing to low-key songs, may actually keep you awake. The key is that 60 bpm that helps lull us into sleep. Slow music is also thought to tune your heartbeat into your ultimate sleep zone.
What Are Some Examples of Sleep Music?
If you’re not sure where to start in your sleep music journey, classical music is usually a reliable go-to. Other songs like Miles Davis’ Blue in Green also entice people to sleep. Whenever possible, skip songs that have words or stir up intense memories or emotions. YouTube also offers scores of 60 beat-per-minute (bpm) for ultimate relaxation.
Want an example? Check-out this sleep music video that’s 60 bpm and can be used for meditative practices, yoga, and more.
How Do I Incorporate Sleep Music Into My Nightly Routine?
Creating a new habit takes some effort, even if you’re excited about adopting it. You may find you’re forgetting to turn on your sleep music after a few nights or starting it soon enough to make a difference.
One of the best ways to create a new habit is to stack it, or piggyback, onto an existing one. For example, if you drink tea an hour before bedtime every night, turn on your sleep music at the same time. The more your sleep music routine is part of your existing habits, the easier it is to stick to it.
What If Sleep Music Doesn’t Work for Me?
Everyone’s sensitivity to sound is different, and sleep music may not work for you. But before you give up on a good night’s rest, try a white noise machine or a gentle fan that eases the sound around you and helps you relax. Keep in mind that if you’re trying to play music or white noise from a device, it could be the reason you can’t get to sleep. Too much light will interrupt your body’s release of melatonin and your sleep cycle.
How Else Can I Sleep Better?
There’s a reason that there are scientists and researchers devoted to nothing but the study of sleep. Insomnia is common, a poor night’s sleep is something everyone has experienced, and we all know what it feels like to crave quality rest.
Fortunately, we have a wealth of knowledge on how to sleep better. Skipping the caffeine after morning hours, reducing daytime naps, and forgoing late-night snacks can all help. Get more of our sleep tips here.
You should also consider what you’re sleeping on. You may have already considered if your mattress is too soft or too firm, and spent countless hours researching what to buy next. But your pillows could also contribute to your sleepless nights.
Pillows that are too hard or soft often impact your comfort and head or neck support. We’re obsessed with sleep at Cuddle Pedic, and all things pillows. We love recommending the King Flower of Life that keeps you from overheating and offers just the right amount of support. Adding a knee pillow to your routine can also help ease back and hip pain that keeps you up and surfing Instagram all night.
Whatever you choose to sleep better, pair it with your favorite sleep music or white noise for a good night’s rest.
Ready to Get a Good Night’s Sleep?
We eat, breathe and sleep…. Well… all things sleep. Want to try our products for yourself? Browse our selection of comfy, cool Cuddle Pedic pillows for game-changing sleep.