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Music and sleep

January 10, 2023

Music and sleep involves the listening of music in order to improve sleep quality or improve sleep onset insomnia in adults (for infant use of music and sleep, see lullaby). This process can be either self-prescribed or under the guidance of a music therapist. Music is easy to administer[1] and has no reported side effects.[2] Music can be combined with relaxation techniques such as breathing exercises[3] and progressive muscle relaxation.[4] Research suggests that prevalence of music as a sleep aid may be up to 25% in the general population.[5]

Major empirical findings

Research indicates that music may improve subjective sleep quality in adults with sleep problems.[6][7][2] However, findings are less consistent with improving sleep quality of 'normal' sleepers.[8][9] In direct comparisons, music has improved sleep quality greater than audiobooks[10][11] and has been comparable to sedative hypnotics.[12] One review of non-pharmacological sleep aids identified music as the only sleep aid with adequate research.[13]

Mechanisms

Dickson & Schubert's RPR

Dickson & Schubert summarized and evaluated six researcher proposed reasons (RPR) by which music could potentially aid sleep:[14][15]

  • Entrainment: 'synchronization of biological rhythms to beat structures in music.'
  • Masking: 'obscuring noxious background noise with music.'
  • Enjoyment: 'listening to preferred, emotionally relatable or pleasant music.'
  • Distraction: 'where music acts as a focal point to distract from inner stressful thoughts.'
  • Expectation: 'individuals cultural beliefs around music.'
  • Relaxation: 'where music encourages physiological or psychological relaxation.'

Habit Formation

Dickson & Schubert proposed Habit Formation as an additional RPR under the Arts on Prescription model. Music requires a minimum of three weeks for individuals suffering mild insomnia to become healthy sleepers and continues to improve sleep quality over three months.[16] Music improved sleep quality with increased exposure regardless of differences in the demographic, music genre, duration of treatment, and exposure frequency. Dickson suggests to "listen to music that you find relaxing, at the same time, every night for at least three weeks".

Musical genres and features

Typical genres of music used for sleep (sedative music) include classical music, ethnic music, ambient music, meditation music and lullabies. Although researchers have recognised a wide diversity of music genres aiding sleep.[1] The characteristics of music that have improved sleep quality in the music-sleep literature include slow tempo, small change of rhythm, and moderate pitch variation of melody.[9] The selection of music (self selected or researcher selected) does not appear to impact sleep quality.[17]

Sedative music developed in collaboration with researchers

See also

References

  1. ^ a b Jespersen, Kira Vibe; Otto, Marit; Kringelbach, Morten; Van Someren, Eus; Vuust, Peter (August 2019). "A randomized controlled trial of bedtime music for insomnia disorder". Journal of Sleep Research. 28 (4): e12817. doi:10.1111/jsr.12817. hdl:20.500.11755/87c0091a-31a2-45c9-9f3c-8e65eec815df. PMID 30676671. S2CID 59226628.
  2. ^ a b Jespersen, Kira V.; Pando-Naude, Victor; Koenig, Julian; Jennum, Poul; Vuust, Peter (2022-08-24). "Listening to music for insomnia in adults". The Cochrane Database of Systematic Reviews. 2022 (8): CD010459. doi:10.1002/14651858.CD010459.pub3. ISSN 1469-493X. PMC 9400393. PMID 36000763.
  3. ^ Kuula, Liisa; Halonen, Risto; Kajanto, Kristiina; Lipsanen, Jari; Makkonen, Tommi; Peltonen, Miina; Pesonen, Anu-Katriina (2020-05-04). "The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial". Scientific Reports. 10 (1): 7427. Bibcode:2020NatSR..10.7427K. doi:10.1038/s41598-020-64218-7. ISSN 2045-2322. PMC 7198497. PMID 32366866.
  4. ^ Hernández-Ruiz, Eugenia (2005-07-01). "Effect of Music Therapy on the Anxiety Levels and Sleep Patterns of Abused Women in Shelters". Journal of Music Therapy. 42 (2): 140–158. doi:10.1093/jmt/42.2.140. ISSN 0022-2917. PMID 15913391.
  5. ^ MORIN, C; LEBLANC, M; DALEY, M; GREGOIRE, J; MERETTE, C (March 2006). "Epidemiology of insomnia: Prevalence, self-help treatments, consultations, and determinants of help-seeking behaviors". Sleep Medicine. 7 (2): 123–130. doi:10.1016/j.sleep.2005.08.008. ISSN 1389-9457. PMID 16459140.
  6. ^ de Niet, Gerrit; Tiemens, Bea; Lendemeijer, Bert; Hutschemaekers, Giel (July 2009). "Music-assisted relaxation to improve sleep quality: meta-analysis". Journal of Advanced Nursing. 65 (7): 1356–1364. doi:10.1111/j.1365-2648.2009.04982.x. ISSN 0309-2402. PMID 19456998.
  7. ^ Wang, Chun-Fang; Sun, Ying-Li; Zang, Hong-Xin (2014-01-01). "Music therapy improves sleep quality in acute and chronic sleep disorders: A meta-analysis of 10 randomized studies". International Journal of Nursing Studies. 51 (1): 51–62. doi:10.1016/j.ijnurstu.2013.03.008. ISSN 0020-7489. PMID 23582682.
  8. ^ Koenig, J.; Jarczok, M. N.; Warth, M.; Harmat, L.; Hesse, N.; Jespersen, K. V.; Thayer, J. F.; Hillecke, T. K. (2013-10-01). "Music listening has no positive or negative effects on sleep quality of normal sleepers: Results of a randomized controlled trial". Nordic Journal of Music Therapy. 22 (3): 233–242. doi:10.1080/08098131.2013.783095. ISSN 0809-8131. S2CID 144654998.
  9. ^ a b Cordi, Maren Jasmin; Ackermann, Sandra; Rasch, Björn (2019-06-24). "Effects of Relaxing Music on Healthy Sleep". Scientific Reports. 9 (1): 9079. Bibcode:2019NatSR...9.9079C. doi:10.1038/s41598-019-45608-y. ISSN 2045-2322. PMC 6591240. PMID 31235748.
  10. ^ Harmat, László; Takács, Johanna; Bódizs, Róbert (May 2008). "Music improves sleep quality in students". Journal of Advanced Nursing. 62 (3): 327–335. doi:10.1111/j.1365-2648.2008.04602.x. ISSN 0309-2402. PMID 18426457.
  11. ^ Jespersen, Kira Vibe; Otto, Marit; Kringelbach, Morten; Van Someren, Eus; Vuust, Peter (August 2019). "A randomized controlled trial of bedtime music for insomnia disorder". Journal of Sleep Research. 28 (4): e12817. doi:10.1111/jsr.12817. hdl:20.500.11755/87c0091a-31a2-45c9-9f3c-8e65eec815df. PMID 30676671. S2CID 59226628.
  12. ^ Deshmukh, Abhijeet D.; Sarvaiya, Avani A.; Seethalakshmi, R.; Nayak, Ajita S. (2009-03-01). "Effect of Indian classical music on quality of sleep in depressed patients: A randomized controlled trial". Nordic Journal of Music Therapy. 18 (1): 70–78. doi:10.1080/08098130802697269. ISSN 0809-8131. S2CID 143923906.
  13. ^ de Niet, Gerrit J; Tiemens, Bea G; Kloos, Margot W; Hutschemaekers, Giel JM (December 2009). "Review of systematic reviews about the efficacy of non-pharmacological interventions to improve sleep quality in insomnia". International Journal of Evidence-Based Healthcare. 7 (4): 233–242. doi:10.1111/j.1744-1609.2009.00142.x. ISSN 1744-1595. PMID 21631864.
  14. ^ Dickson, Gaelen Thomas; Schubert, Emery (2019-11-01). "How does music aid sleep? literature review". Sleep Medicine. 63: 142–150. doi:10.1016/j.sleep.2019.05.016. ISSN 1389-9457. PMID 31655374. S2CID 196543276.
  15. ^ z3531382 (2020-04-06). "The rhythm of the night – music for a good night's sleep". UNSW Newsroom. Retrieved 2020-07-11.
  16. ^ Dickson, Gaelen Thomas; Schubert, Emery (2020-07-28). "Music on Prescription to Aid SLeep Quality: Literature Review". Frontiers in Psychology. 11: 1695. doi:10.3389/fpsyg.2020.01695. PMC 7399370. PMID 32849025.
  17. ^ Chang, En-Ting; Lai, Hui-Ling; Chen, Pin-Wen; Hsieh, Yuan-Mei; Lee, Li-Hua (2012-08-01). "The effects of music on the sleep quality of adults with chronic insomnia using evidence from polysomnographic and self-reported analysis: A randomized control trial". International Journal of Nursing Studies. 49 (8): 921–930. doi:10.1016/j.ijnurstu.2012.02.019. ISSN 0020-7489. PMID 22494532.
  18. ^ Dickson, Gaelen Thomas. "Music for Sound Health: Utilising a Theoretical Musical Framework for Invoking Relaxation, Implemented Through a Generative-music Smartphone App." PhD diss., University of Melbourne, Faculty of the Victorian College of the Arts and the Melbourne Conservatorium of Music, Victorian College of the Arts, 2015.
  19. ^ "Pzizz is Clinically Proven to Help You Sleep". pzizz.com. Retrieved 2020-07-11.

January 10, 2023
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Music and sleep involves the listening of music in order to improve sleep quality or improve sleep onset insomnia in adults for infant use of music and sleep see lullaby This process can be either self prescribed or under the guidance of a music therapist Music is easy to administer 1 and has no reported side effects 2 Music can be combined with relaxation techniques such as breathing exercises 3 and progressive muscle relaxation 4 Research suggests that prevalence of music as a sleep aid may be up to 25 in the general population 5 Contents 1 Major empirical findings 2 Mechanisms 2 1 Dickson amp Schubert s RPR 2 2 Habit Formation 3 Musical genres and features 3 1 Sedative music developed in collaboration with researchers 4 See also 5 ReferencesMajor empirical findings EditResearch indicates that music may improve subjective sleep quality in adults with sleep problems 6 7 2 However findings are less consistent with improving sleep quality of normal sleepers 8 9 In direct comparisons music has improved sleep quality greater than audiobooks 10 11 and has been comparable to sedative hypnotics 12 One review of non pharmacological sleep aids identified music as the only sleep aid with adequate research 13 Mechanisms EditDickson amp Schubert s RPR Edit Dickson amp Schubert summarized and evaluated six researcher proposed reasons RPR by which music could potentially aid sleep 14 15 Entrainment synchronization of biological rhythms to beat structures in music Masking obscuring noxious background noise with music Enjoyment listening to preferred emotionally relatable or pleasant music Distraction where music acts as a focal point to distract from inner stressful thoughts Expectation individuals cultural beliefs around music Relaxation where music encourages physiological or psychological relaxation Habit Formation Edit Dickson amp Schubert proposed Habit Formation as an additional RPR under the Arts on Prescription model Music requires a minimum of three weeks for individuals suffering mild insomnia to become healthy sleepers and continues to improve sleep quality over three months 16 Music improved sleep quality with increased exposure regardless of differences in the demographic music genre duration of treatment and exposure frequency Dickson suggests to listen to music that you find relaxing at the same time every night for at least three weeks Musical genres and features EditTypical genres of music used for sleep sedative music include classical music ethnic music ambient music meditation music and lullabies Although researchers have recognised a wide diversity of music genres aiding sleep 1 The characteristics of music that have improved sleep quality in the music sleep literature include slow tempo small change of rhythm and moderate pitch variation of melody 9 The selection of music self selected or researcher selected does not appear to impact sleep quality 17 Sedative music developed in collaboration with researchers Edit Can t Sleep app 18 Gaelen Thomas Dickson music psychology Pzizz app 19 Maryanne Garry psychology Marconi Union Weightless song Lyz Cooper sound therapy Max Richter Sleep album David Eagleman neuroscience See also EditLong Ambients 1 Calm Sleep Lullaby Music psychology Music therapy Sleep album References Edit a b Jespersen Kira Vibe Otto Marit Kringelbach Morten Van Someren Eus Vuust Peter August 2019 A randomized controlled trial of bedtime music for insomnia disorder Journal of Sleep Research 28 4 e12817 doi 10 1111 jsr 12817 hdl 20 500 11755 87c0091a 31a2 45c9 9f3c 8e65eec815df PMID 30676671 S2CID 59226628 a b Jespersen Kira V Pando Naude Victor Koenig Julian Jennum Poul Vuust Peter 2022 08 24 Listening to music for insomnia in adults The Cochrane Database of Systematic Reviews 2022 8 CD010459 doi 10 1002 14651858 CD010459 pub3 ISSN 1469 493X PMC 9400393 PMID 36000763 Kuula Liisa Halonen Risto Kajanto Kristiina Lipsanen Jari Makkonen Tommi Peltonen Miina Pesonen Anu Katriina 2020 05 04 The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures a pilot trial Scientific Reports 10 1 7427 Bibcode 2020NatSR 10 7427K doi 10 1038 s41598 020 64218 7 ISSN 2045 2322 PMC 7198497 PMID 32366866 Hernandez Ruiz Eugenia 2005 07 01 Effect of Music Therapy on the Anxiety Levels and Sleep Patterns of Abused Women in Shelters Journal of Music Therapy 42 2 140 158 doi 10 1093 jmt 42 2 140 ISSN 0022 2917 PMID 15913391 MORIN C LEBLANC M DALEY M GREGOIRE J MERETTE C March 2006 Epidemiology of insomnia Prevalence self help treatments consultations and determinants of help seeking behaviors Sleep Medicine 7 2 123 130 doi 10 1016 j sleep 2005 08 008 ISSN 1389 9457 PMID 16459140 de Niet Gerrit Tiemens Bea Lendemeijer Bert Hutschemaekers Giel July 2009 Music assisted relaxation to improve sleep quality meta analysis Journal of Advanced Nursing 65 7 1356 1364 doi 10 1111 j 1365 2648 2009 04982 x ISSN 0309 2402 PMID 19456998 Wang Chun Fang Sun Ying Li Zang Hong Xin 2014 01 01 Music therapy improves sleep quality in acute and chronic sleep disorders A meta analysis of 10 randomized studies International Journal of Nursing Studies 51 1 51 62 doi 10 1016 j ijnurstu 2013 03 008 ISSN 0020 7489 PMID 23582682 Koenig J Jarczok M N Warth M Harmat L Hesse N Jespersen K V Thayer J F Hillecke T K 2013 10 01 Music listening has no positive or negative effects on sleep quality of normal sleepers Results of a randomized controlled trial Nordic Journal of Music Therapy 22 3 233 242 doi 10 1080 08098131 2013 783095 ISSN 0809 8131 S2CID 144654998 a b Cordi Maren Jasmin Ackermann Sandra Rasch Bjorn 2019 06 24 Effects of Relaxing Music on Healthy Sleep Scientific Reports 9 1 9079 Bibcode 2019NatSR 9 9079C doi 10 1038 s41598 019 45608 y ISSN 2045 2322 PMC 6591240 PMID 31235748 Harmat Laszlo Takacs Johanna Bodizs Robert May 2008 Music improves sleep quality in students Journal of Advanced Nursing 62 3 327 335 doi 10 1111 j 1365 2648 2008 04602 x ISSN 0309 2402 PMID 18426457 Jespersen Kira Vibe Otto Marit Kringelbach Morten Van Someren Eus Vuust Peter August 2019 A randomized controlled trial of bedtime music for insomnia disorder Journal of Sleep Research 28 4 e12817 doi 10 1111 jsr 12817 hdl 20 500 11755 87c0091a 31a2 45c9 9f3c 8e65eec815df PMID 30676671 S2CID 59226628 Deshmukh Abhijeet D Sarvaiya Avani A Seethalakshmi R Nayak Ajita S 2009 03 01 Effect of Indian classical music on quality of sleep in depressed patients A randomized controlled trial Nordic Journal of Music Therapy 18 1 70 78 doi 10 1080 08098130802697269 ISSN 0809 8131 S2CID 143923906 de Niet Gerrit J Tiemens Bea G Kloos Margot W Hutschemaekers Giel JM December 2009 Review of systematic reviews about the efficacy of non pharmacological interventions to improve sleep quality in insomnia International Journal of Evidence Based Healthcare 7 4 233 242 doi 10 1111 j 1744 1609 2009 00142 x ISSN 1744 1595 PMID 21631864 Dickson Gaelen Thomas Schubert Emery 2019 11 01 How does music aid sleep literature review Sleep Medicine 63 142 150 doi 10 1016 j sleep 2019 05 016 ISSN 1389 9457 PMID 31655374 S2CID 196543276 z3531382 2020 04 06 The rhythm of the night music for a good night s sleep UNSW Newsroom Retrieved 2020 07 11 Dickson Gaelen Thomas Schubert Emery 2020 07 28 Music on Prescription to Aid SLeep Quality Literature Review Frontiers in Psychology 11 1695 doi 10 3389 fpsyg 2020 01695 PMC 7399370 PMID 32849025 Chang En Ting Lai Hui Ling Chen Pin Wen Hsieh Yuan Mei Lee Li Hua 2012 08 01 The effects of music on the sleep quality of adults with chronic insomnia using evidence from polysomnographic and self reported analysis A randomized control trial International Journal of Nursing Studies 49 8 921 930 doi 10 1016 j ijnurstu 2012 02 019 ISSN 0020 7489 PMID 22494532 Dickson Gaelen Thomas Music for Sound Health Utilising a Theoretical Musical Framework for Invoking Relaxation Implemented Through a Generative music Smartphone App PhD diss University of Melbourne Faculty of the Victorian College of the Arts and the Melbourne Conservatorium of Music Victorian College of the Arts 2015 Pzizz is Clinically Proven to Help You Sleep pzizz com Retrieved 2020 07 11 Retrieved from https en wikipedia org w index php title Music and sleep amp oldid 1131282370, wikipedia, wiki, book, books, library,

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