Classical music is often used in the studies I’ve cited here and is a popular choice for bedtime listening. Another indirect benefit of listening to music may have for sleep? Physical pain and discomfort are common obstacles to sleeping well.
Individuals with a long sleep latency saw a shorter stage 2 sleep and a longer deep sleep with sedative music playing for the first hour the participant was in bed. Remember, the body and brain are highly responsive to music, including its rhythm and tempo. To move your body into relaxation and sleep mode, use songs that have a rhythm of about beats per minute. Your heart rate will gradually adjust to match these slower beats, and your breathing will slow, putting you closer to a sleeping state.
In the mid-’00s, Chuck Wild, who performs as Liquid Mind, started uploading his relaxation music onto Pandora and YouTube to modest returns. But his streaming numbers skyrocketed once streaming took hold around 2014. “I started looking at the numbers and my income, and went, “Holy cow, this is a way to fulfill my dream,” Wild says. Since then, he has released albums titled Deep Sleep, Peace and Mindfulness that have found success online. Keep your daily stress at bay with hundreds of meditations guided by experts from around the world. With practices in loads of lengths and styles, it's a breeze to find exactly what suits your needs, whether you're a beginner or advanced.
You can use this technique anywhere you're walking, such as in a tranquil forest, on a city sidewalk or at the mall. Nature Relaxation You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions. Concentrate on feeling and listening as you inhale and exhale through your nostrils.
The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. Meditation is an umbrella term for the many ways to a relaxed state of being.
Some find Joni Mitchell’s “Blue Room Hotel” or Miles Davis’s “Blue in Green” to be sleep-inducing. “The better choice is often music with no words,” notes Breus. Steer clear of anything that evokes strong emotions, as well -- regardless of whether they're positive or negative. “Don’t listen to that mix tape that your old girlfriend once gave you,” Breus advises.
When your attention wanders, gently return your focus to your breathing. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions, including no television, radios or cellphones. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
Guided meditations with hypnosis are an effective way to reprogram your subconscious mind for a desired way of thinking or behaving. This is another good guided meditation for sleep by The Honest Guys. As with most of their meditations, it is short compared to most other meditations on YouTube. The music is slow, and the voice is soothing and relaxing.