Once you’re lying comfortably in bed, try one of these techniques to put yourself at ease and settle gently into sleep. Keeping these basics in mind empowers you to adjust these methods to suit your preferences.įalling Asleep With Relaxation Techniques Finding the best mattress for your sleep position and body type can be instrumental in a good night’s rest.Īll of the following methods are ways of achieving these core elements so that you can calmly fall asleep. Naturally, when relaxing to fall asleep, the recommended position is lying in bed. Finding a cozy place to relax is critical. Accepting that it’s normal for your mind to wander allows you to remain at-ease and draw your focus back to the object of your attention. A word, phrase, mantra, breathing pattern, or mental image can all be used to draw your attention and reduce thinking about external concerns. Loud, abrasive sounds or noises should be avoided. Calming sounds or music can be beneficial. Quiet does not have to mean completely silent. Only in recent decades, though, have meditative practices for relaxation become a focus of scientific research, which has come to identify key elements for fostering the relaxation response. The Five Key Elements to Cultivating Relaxationįor thousands of years, relaxation has been a central focus of spiritual and cultural practices, enabling a sense of calm and connection with oneself and the surrounding world. Or else, the same music that puts you in slumber may wake you up later in the middle of your sleep.Call the Help Me Sleep Hotline at 1-833-I-CANT-SLEEP for a set of tips, meditations, and bedtime stories to help you get a good night’s rest.
#Insomnia help music software#
Meanwhile, it's important to use software or technology to preset the turn-off of the music when you are asleep. Make them a part of your sleep hygiene to sleep better, optimize your well-being and lead a healthier and happier life. There are plenty of well-being apps that offer curated sleep playlists and bedtime stories that will help you drift into a restful slumber. If you have to use your hand-held device at bedtime, use it to sleep more soundly. It can inhibit rest as well as enable it. When it comes to sleep, technology is a double-edged sword. Be mindful of what your body is telling you by drawing your attention to your heartbeat, breath and emotional response and how they change on listening to music. How do you find such a piece of music without actually measuring brain waves? The answer lies in listening to your body. (Also, coincidentally, during meditation.) If you're searching for music to help you fall asleep, Vago suggests looking for songs that can activate that alpha frequency. Cognitive neuroscientist and RoundGlass Research Lead, David Vago, PhD, says that alpha waves, which are around eight to 12 hertz, are what you would see in the brain of someone quietly relaxed, perhaps lying in the bed with their eyes closed. Just like the heart, the brain too has its own rhythms and certain rhythms are best suited for sleep. Tapping into the brain's rhythm for sound sleepĪs it happens, there's plenty of music in the human body. "So, whether it's hard rock or heavy metal or Bach, find what makes you feel relaxed in your body and what helps you get out of your head," says Vago. Some people may experience relaxation - slower breathing and heartbeats - by listening to heavy metal or hard rock. Sleep is highly personal and so are music preferences. But of course, this doesn't apply to everyone. Some scientists hypothesize that since the human heart normally beats between 60 to 100 BPM, listening to music with a tempo in the range of 60-80 BPM may help in sync with the body's own rhythms, thus, helping us unwind, relax and fall asleep. Tempo refers to the speed at which the music is played and is often measured in beats per minute (BPM). So, create a customized playlist that includes songs that have helped you fall asleep in the past or have helped you relax. Sleep experts list two things that matter a lot when it comes to understanding what kind of music helps a person in falling asleep - individual preference and tempo.Ī person's individual choice in music is a vital factor in determining how the music will affect him/her.
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