Meditation Music for Sleep: How to Sleep Better Through Music

Sleep is an important part of our daily lives. It‘s when our brains recover from stress as our body restores tissues and muscles.

Yet, despite our desire for good sleep, it may not always be possible. Some people find it hard to fall asleep due to stress, insomnia, or anxiety.

If this sounds like you and you need help, you’ve come to the right place. Today, I’ll teach you how to sleep better through music.

Let’s delve into the science and strategies behind meditation music for sleep!

Why Meditation Music Works for Sleep

As someone who suffers from anxiety, I’ve discovered that music is an accessible tool for calming yourself to sleep. It isn’t simply relaxing. There’s also a reason why sleep music works!

Here are some scientific explanations as to why meditation music works for sleep.

It’s a Powerful Anchor

Meditation is a powerful tool for improving sleep because it lowers stress levels. When you meditate, you train your mind and prevent it from having racing thoughts. Those who meditate will often use their breathing as an anchor for this.

However, did you know you can also use music instead of breathing techniques to meditate?

Research shows that meditation music can shift your attention away from racing thoughts. They have clinical benefits to mindfulness-based music therapy. For instance, they can reduce fatigue and increase focus!

Its Frequency Resonates With the Brain

Meditation and sleep music often have a frequency of 432 Hz, which provide positive effects on overall sleep.

In one study, researchers found that sleep music produced calming effects.

They discovered that listening to music with 432 Hz 15 to 20 minutes before bed induces sleep. Plus, it also increases your likelihood of experiencing a deeper sleep!

It Lowers Cortisol Levels

Cortisol is the stress hormone in your body that leads to health problems if its level is constantly up. Fortunately, you can lower cortisol levels by listening to meditation music!

To prove the positive effects of music, scientists tested the cortisol levels in university students. They found that those listening to relaxing music had lower cortisol and less daily stress.

This means that listening to meditation music can help you unwind after a long day and aid your sleep!

It Regulates Breathing and Eases Tension

According to Harvard Health Publishing, our body first processes sound in our brainstem. It’s the same mechanism that controls your heartbeat and breathing.

Because of the connection, listening to meditation music may lower your heart rate and blood pressure.

Additionally, sleep music can ease pain, tension, and anxiety, making it easier to fall asleep!

It Helps Build Healthy Habits

Some studies show that listening to music can help you form healthy sleeping routines.

The meditation music conditions and prepares your mind for bed, especially if you listen to it every night. Over time, listening to sleep music makes calming yourself to sleep easier!

How to Sleep Better Through Music

Now that you know the positive effects of listening to meditation music, it’s time to learn how to practice it. Below are some of my top tips to prepare for bed with music!

Set the Mood

To help you fall asleep, I recommend setting a relaxing mood in your bedroom well before bedtime.

First, declutter your room and put fresh sheets on your bed. The reason for this is because studies show clutter can affect your ability to sleep!

Next are the lights. Try dimming the lights, investing in thick curtains, and switching to a calming yellow light. Personally, I prefer having a nightlight on my bedside table for easy access.

Finally, create a soothing atmosphere. Ensure the room’s temperature is cool enough, and use humidifiers if necessary. I find that linen sprays or aromatherapy diffusers work wonders for calming the mind!

Have a Calming Drink

Further improve your sleep by having a calming drink.

You can prepare lavender or chamomile tea, which can help you relax. Avoid drinking anything with caffeine or sugar right before bedtime, as these can make sleeping difficult!

Prepare Your Music

Next, prepare your sleeping music and create a meditation playlist.

You can simply play songs straight from your phone. However, I’ve learned that it helps to immerse yourself in the meditation music fully.

To do this, I recommend investing in speakers or noise-canceling earphones instead of using your phone.

Afterward, select the best sleeping music for you.

Researchers recommend listening to meditation music at least 45 minutes before bed. Additionally, try choosing songs at 60 beats per minute for the best results!

Practice Meditation Techniques

Get into a comfortable position and practice deep breathing as you listen to the meditation music.

A lot of people think that you have to sit upright cross-legged to meditate. However, you can definitely do it while lying down!

Here’s a simple unwinding exercise.

As you close your eyes, relax your muscles and feel your body sink into the bed. Focus on clearing tension in each part of your body. You can start from the toes and end at the top of your head.

Breathe in through your nose for four seconds, hold it in for seven, then exhale through your mouth for eight seconds. Repeat this process several times.

After unwinding, be sure to redirect your attention to the music.

Fall Asleep Naturally

Last but not least, try not to pressure yourself into sleep.

If you think about the consequences of your inability to sleep, you’re more likely to stay awake. Instead, let all your worries go.

Focus on the music and on how it makes you feel. It’s okay if you’re not sleepy. Sleep will come naturally as you relax.

10 Types of Sleepy Music to Listen To

Did you know that not all meditation music is the same? There are several types of sleep music, and one type may suit you better than others.

To choose the best music for yourself, reflect on how the sounds make you feel. Remember that if a song annoys you, it won’t help you unwind.

Don’t worry. I’ll help you get started. Here are ten types of meditation music for you to explore.

Nature-Inspired Music

Have you ever felt a sense of calm whenever it rains? If so, then you might be the type to prefer nature-inspired music.

This type of music includes rain sounds, sounds of running water, or thundering sounds. Some also include recordings of bird calls, crackling fire, and strong winds.

Scientists say that the sounds of nature can help us relax our brains. They affect our fight-or-flight response, and we associate these sounds with rest.

What’s more, you can overlap the sounds of nature with other types of meditation music for extra relaxation!

Sound Baths

A sound bath is a meditative experience that’ll heal your body and calm your mind through sound waves. Experts produce these sounds with tools like chimes, gongs, and singing bowls.

Sound baths work by helping you let go of negative thoughts. It relaxes you and may sometimes even expand your awareness.

The good news is you don’t have to visit a wellness studio for a sound bath experience. You can easily search for free online videos that work just as well!

Classical Music

Another effective type of meditative sound is classical music.

In one study, researchers discovered that students who listened to classical music had better sleep quality.

Classical music works by reducing activities in the nervous system and decreasing anxiety. It also lowered blood pressure, relaxed muscles, and distracted listeners from negative thoughts.

Some examples of classical music to listen to before bed are The Moonlight Sonata and Debussy’s Rêverie!

Jazz

Jazz music is one of my go-to genres for unwinding. That’s because jazz is emotional, yet, comforting - perfect after a long day at work.

Scientists recommend listening to jazz before bed for its slow tempo and rhythmic complexity. It works just as well as classical music and is ideal for people with insomnia!

Binaural Beats

Binaural beats are subtle, yet, otherworldly sounds that spark happiness within you. They combine two different sound frequencies to create the perception of a new sound frequency.

What this does to your brain is induce a mental state where you can fall asleep more naturally. It may also help you focus on work or think more creatively.

Note that binaural beats often play different sound frequencies into each ear. Because of this, it’s more effective if you’re using earphones instead of speakers for this type of meditation music.

You can find examples of binaural tones in any music app!

Native American Songs

Native American songs are those that primarily use chimes and flutes. They have a distinct sound that encourages you to sit and be one with nature.

Some people love that these songs are ambient and set the mood for relaxation.

Studies show that Native American music is effective in music therapy. Professionals may even use it for treating PTSD, hypertension, anxiety, and depression.

Solo Native American flutes with lower pitches, in particular, have the most powerful calming effects!

Lo-Fi Music

If you prefer modern songs, lo-fi beats may be the best option for you.

Lo-fi music is downtempo electronic music that creates a relaxing atmosphere. They gained recent popularity for their ability to boost productivity and ensure focus while studying.

Doctors say that lo-fi music can reduce stress and enhance sleep quality.

The mellow tunes allow you to meditate and practice deep breathing. Plus, they can lessen brainwave activity and lower cortisol levels!

Isochronic Tones

Isochronic tones are single tones medical experts use to sync your brain waves with a stimulus. They’re typically brief and combined with other sounds to produce a rhythmic pulse.

When your brain syncs with the music, it can have a positive effect on your mental state and ability to sleep. In fact, some researchers are studying the potential of isochronic music as a therapy for treating ADHD and anxiety!

You can easily access sleepy songs with isochronic tones on any music app.

Acoustic Music

Acoustic music tracks are songs that only use instruments without any electronics. It’s what many consider the purest form of music.

What’s great about acoustic music is its lack of electrical amplification. This gives it a natural, uncomplicated sound that’s perfect for relaxing.

I love listening to this type of music before bed since it allows me to choose songs that spark good memories.

Contemporary Radio Tracks

It may surprise some that pop and indie songs are helpful for falling asleep. Yet, an analysis of the most popular sleeping music says otherwise!

Researchers found that people prefer listening to what’s familiar. Because of this, even energetic radio tracks can relax you.

If you take this route, my tip is to choose contemporary tracks with symmetrical structures. Avoid ones with loud transitions or sudden tempo changes.

What to Do If Sleep Music Doesn’t Work

If none of these meditation songs appeal to you, there’s no need to worry. You can instead try listening to sleepy stories, audiobooks, podcasts, or plain white noise.

For instance, one of my go-to's is the Headspace Guide to Sleep on Netflix. I find that listening to calming stories can work wonders in easing a tense mind.

Lastly, be sure to also check with your doctor for additional help with falling asleep.

Conclusion

In conclusion, incorporating meditation music for sleep into your night routine can improve the quality of your rest. That said, different songs can have varying effects on people.

For the best results, choose the type of sleepy songs you prefer. Nature music, classical songs, and sound baths all work great for calming yourself to sleep.

Finally, be sure to prepare your sleeping environment. Small changes to the room’s temperature and lighting can work wonders for your sleep.

I hope you’re able to get the rest you deserve with this guide on how to sleep better through music. Don’t let your anxieties get to you. Know that everything will be alright!

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