What’s A Good Night’s Sleep Worth?
Sleep is when the brain and body engage in essential repair and growth. It is a vital element of a healthy lifestyle, but many people are going short on sleep due to demanding family responsibilities, work schedules and busy social lives. A good night’s sleep will leave you feeling alert, refreshed and ready for the day’s activities and people with a healthy sleep pattern, in general, find it easy to fall asleep and sleep soundly through the night.
Good quality sleep is more than just the time you spend in bed – interrupted or restless sleep can affect the natural stages of sleep, resulting in less productive rest and rejuvenation and which can leave you feeling groggy and irritable all day even though you have had ‘a good 8 hours’.
Poor sleep can very quickly lead to memory and concentration problems and daytime drowsiness which in turn can lead to a higher risk of accidents or work injuries. Over prolonged periods poor sleep patterns have been linked to heart disease, obesity, diabetes, stoke, cancer and many other medical conditions. Poor sleep health can also lead to mental health issues such as depression and anxiety.
Can Listening To Relaxation Music Help You To Sleep Better?
A recent study published in 2021 in the Journal of the American Geriatrics Society found that listening to music before bed can help older adults to sleep better.
Researchers combined the results of new research and past studies to investigate the effects that listening to relaxing music can have on the quality of older adults’ sleep. Their work found that adults living at home get better sleep when they listen to relaxation music for between 30 minutes and one hour at bedtime. They also found that calming music improves sleep quality more than rhythmic music does and that adults need to listen to music regularly for more than four weeks to get the most benefit.
The researchers showed that listening to relaxing music may improve sleep by slowing your heart rate, regulating breathing, and lowering blood pressure which in turn can lead to lower levels of tension, stress and anxiety. They also found that the longer listening to relaxation music was part of a regular sleep routine the more effective it became at improving sleep quality.
Their conclusion is that if you’re having difficulty sleeping, listening to relaxing music can be a natural, safe and effective way to help you fall and then stay asleep whilst also reducing the need for medication.
Effective Tips for Better Sleep Hygiene..
Good sleep hygiene involves the practice of certain nighttime (and daytime) habits to help improve sleep by sending subtle cues to your body clock in order to establish a better sleep routine at night.
Create a bedroom environment conducive to sleep – A cool, quiet and dark room will help you to naturally get to sleep. It is better to avoid using your bedroom for work or other screen activities like watching TV and you could also consider investing in a good quality mattress, sheets and pillows to help you feel more relaxed and comfortable.
Stick to a routine – Getting up and going to bed at more or less the same time every day is one of the best ways to overcome sleep problems. A siesta or short afternoon nap may be a better way to catch up on sleep than sleeping in longer on days off.
Be careful with exposure to technology & light – Blue screens have an stimulating effect, so most sleep experts recommend you turn off your phone, and other devices at least an hour before going to bed and turning off notifications . If you wake up in the middle of the night try to avoid turning on the lights but exposure to daylight in the morning can help you maintain a healthy sleep rhythm.
Eat well & exercise – Eating well and exercising help you to sleep better at night but try not exercise late in the day. and it is best to avoid eating big meals too close to bedtime. Caffeine and alcohol are stimulants which can disrupt sleep even in small amounts.
Relaxation is key – If stress is keeping you awake you can try practicing meditation, breathwork, yoga or other relaxation techniques. A bath, reading a book or listening to relaxing music can help you to prepare for bedtime and get sleepy. If you find yourself unable to drift off for more than 15 minutes, try a different relaxing activity for a short while before trying to get to sleep again.
Use sleep aids with caution – Many people use herbal teas containing camomile or valerian as a natural aid to sleep. Other sleep aids such as sleeping pills, melatonin and CBD products can also be used successfully but it is important to be aware of any potential side effects and should really only be used as a last resort under medical supervision.
CalmSonic Sound-Baths – Blissful Music for Natural Sleep
CalmSonic Sound-Baths use a synthesis of blissful music and harmonic vibrations created by overtone-emitting instruments such as tuned percussion, singing bowls & gongs that are highly conducive to sonic healing – sound massage for the body, mind & soul.
Download to listen at home or use the music legitimately in therapy sessions, health centres, schools, spas & salons and to enhance your hypnosis recordings, guided meditations, YouTube videos & mobile apps.
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