432 Hz | Deep Sleep Music | Delta Waves|Background for Sleeping & Meditation | Black Screen

Music is a regular fixture in my daily life. I listen to music to keep me motivated while I exercise, to relax and distract me when I travel, and for a quick creativity boost when I’m writing. My family—especially my kids—have music playing around the house all the time. I also use relaxing music to unwind before bed. Music is an especially effective part of my own Power Down Hour on nights when my brain is wired or I’m feeling tense.

Music is an incredibly therapeutic tool for emotional health, daily performance, and sleep. It has been used as a healing therapy for most of human history. Ancient Arabic cultures had musicians working alongside physicians. The Greeks used music to treat mental illness. After WWII, musicians were brought to US hospitals to aid the healing of soldiers’ physical and emotional trauma.

How music affects the mind and body

We all know the experience of hearing a favorite song and feeling a rush of pleasure or instantly starting to tap our feet. Music has powerful and diverse effects on both the body and mind, influencing breathing and heart rate, triggering the release of hormones, stimulating the immune system, and boosting the brain’s cognitive and emotional centers.

There’s no one single type of reaction to music. That’s part of what makes music such a unique and powerful tool. Different melodies, tempos, and rhythms can trigger vastly different reactions, as can music with lyrics or music without words. Then there are our unique, individual emotional responses to music and the memories we each associate with music that’s familiar to us. (Music activates many parts of the brain, including the hippocampus, which processes memories.)

As a tool to improve sleep, soothing, relaxing music can:

Slow breathing
Lower heart rate
Lower blood pressure
Quiet the nervous system
Ease muscle tension
Reduce stress and anxiety
Trigger the release of sleep-friendly hormones, including serotonin and oxytocin
Reduce sleep-stifling hormones like cortisol
Music can also stimulate the mind and the body. Energizing, upbeat music can:

Elevate heart rate
Promote physical stamina and endurance
Activate areas of the brain responsible for physical coordination, mental focus and attention, and creativity
Trigger the release of hormones, including dopamine and adrenaline, that boost alertness
The key is choosing the right music for the time of day or night, and the desired effects. (More on this in a minute.) First, let’s look at what science has to tell us about how music can enhance sleep.

The benefits of music for sleep

Relaxing music triggers changes to the body that in many ways mimic a sleep state. A slower heart rate, slower breathing, and lower blood pressure are all physiological changes that make possible the process of falling asleep and staying asleep. Music also has a soothing effect on our emotional brain, easing stress and anxiety.

If you’re listening to music that relaxes you before bed, you’re essentially helping to “tune” your body to sleep mode, both physically and psychologically.

So, it’s no surprise that scientific research has measured several benefits that music can have on sleep.

Several studies show listening to music at bedtime improves sleep quality, including in young adults, older adults, and in children.

There’s also a body of evidence showing that listening to music before bed can help improve sleep quality for adults with insomnia.

Music improves sleep efficiency

That’s the measurement of the time you spend actually asleep compared to the overall time you spend in bed. A lower sleep efficiency can be an indication of restless sleep with awakenings throughout the night, trouble falling asleep at the beginning of the night, or waking very early and not being able to fall back asleep.

Research shows that a pre-bedtime music listening session can help you fall asleep more quickly.

Music is an effective treatment for short-term and chronic sleep disorders, according to a recent analysis of research. The therapeutic effects of music on sleep get stronger with time, the study concluded, meaning the more consistently you use music to help you sleep, the more effective the practice may become.

The influence of music over mood and stress helps sleep, too

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