How to Tell If You Have Insomnia

The Benefits of Deep Sleep Music for Insomnia

One of the most common sleeping problems is insomnia. Learn about the benefits of deep sleep music for insomnia to get your sleep back.

 Deep Sleep Music for Insomnia

Studies have shown that listening to soothing music can really help in dealing with insomnia. The benefits of deep sleep music for insomnia are numerous and we will list them for you.

What is deep sleep music?

Deep sleep music is basically relaxing music to help you sleep well by enabling or stimulating conditions for deep sleep fast enough and for an ideal period of time for sufficient rest, body repair, and rejuvenation. So, deep music is compiled based on research of the effects of the music (tone, sound, pitch etc.) on the brain and specifically how the music affects or interacts with the delta waves.

To better understand what deep sleep music is, it is important to know that there are five different stages of sleep:

  • Stage 1

Light sleep; you drift in and out of sleep and are easily awakened. The eyes move slowly and muscle activity slows and many people experience sudden muscle contractions.

  • Stage 2

Eye movement stops and brain waves slow down with an occasional burst of rapid brain waves as the body prepares for deep sleep. Body temperature drops and the heart rate slows.

  • Stage 3

Here, there is very low brain waves activity referred to as delta waves which are mixed with smaller, faster brain waves and marks the onset of deep sleep. This is the stage for quality rest and sleep, repair and rejuvenation of body, and for the production and release of essential hormones.

  • Stage 4

A continuation of deep sleep with the brain virtually producing delta waves only. If you are awoken from this stage you will feel disoriented.

  • Stage 5

This is also referred to as REM (rapid eye movement) sleep likely because of intense dream and brain activity. The eyes remain closed but experience rapid side to side movement and brain waves mimic waking state activity.

The benefits of deep sleep music

Did you know that you can actually use soothing music to help you sleep? The following are some of the benefits of deep sleep music for insomnia:

  • It has been proven that listening to self-selected music can actually help you to reach your restorative stage of sleep more quickly.
  • Deep sleep music has been proven to be quite effective for relaxing the brain; soft music with a slow soothing rhythm that helps to calm the brain.
  • Music helps people to block out external noises that can cause you stress and make it hard for you to relax your brain. It is a stress reliever.
  • According to a study published in the Journal of Advanced Nursing, older people who listen to soft music before they go to bed experience a deeper sleep which is of better quality. They also wake up feeling much more energized and refreshed.
  • In young people between the ages of 19 and 28, the same study showed that those who listen to soft music before going to sleep actually experienced an improved quality of sleep. They also experienced decreased depression during the day.

How listening to music could help you beat insomnia

  • Listening to music generally and deep sleep music, in particular, can shorten stage two of the sleep cycle to help reach the restful and restorative part of sleep faster and get quality sleep longer.
  • A study found that 4 minutes of sleep music before bedtime leads to a positive effect cumulatively for sleep efficiency in people of all ages, especially soft music.
  • Listening to the right music will help you fall asleep faster.
  • Better quality sleep is achieved.

Tips on how to use music to improve sleep quality

 improve sleep quality

If you really want to use our sleep remedy the following step will guide you.

  • The music

You should look for music that is soft and has a steady rhythm. Please avoid any music that has an upbeat rhythm or which has a volume that fluctuates.

  • Volume

Ensure that you set your volume high enough to be able to mask all other noises that might make it difficult for you to fall asleep.

  • Duration

Do not be impatient with this music therapy. Give it enough time so it can actually work on yours. Most people find that it takes up to 45 minutes before they can actually fall asleep.

You should choose music that is purely instrumental as lyrics tend to distract you from sleep. You can also add special sleep music to your playlists such as the sounds of birds, rain, and wind chimes.

You can opt to have a playlist of classical music which were more instrumental if you are not a fan of purely instrumental music.

  • The ambiance

The sleep environment that you create for yourself is just as important as the music. Ensure that you create an environment that is conducive to sleep. You should dim the lights and get under the covers then switch on your music.

The music to listen to

So, now that you have known the benefits of music for sleep, which music should you listen to? In using music for sleep, use the following tips to help you pick the right music:

  • Turn on your music as you get to bed to help you fall asleep and time it to go off so that it does not wake you up later in the night.
  • Always go for music that you are already familiar with.
  • Soft, slow melodies are the best for getting you to fall asleep fast enough. A slow and steady rhythm of about 60 to 80 beats per minute is recommended. The tone should be low-frequency and relaxing.
  • Try different genres of music such as classical music, contemporary classical, soft rock, rhythm and blues, acoustic etc.

Get already compiled music for sleep from music sources such as Spotify, iTunes etc. to help you fight insomnia and get better quality and sufficient sleep.

Sleep Restriction Therapy

Tips for Better Sleep and Calming Music for Kids

Getting kids to sleep can be daunting. Get tips for better sleep and calming music for kids to make the little ones’ bedtime a breeze.

Better Sleep and Calming Music for Kids

Getting those little monsters to snooze can prove to be a truly daunting task because they will keep you up too. Have you ever had a psychotic break in an attempt to get your children to sleep? Luckily, there are some tips for better sleep and calming music for kids as mentioned below:

Set an individualized bedtime

It is interesting to note that night owls hunt during the night and sleep during the daytime, meaning that they seldom deviate from their natural sleeping habits. Similarly, most children’s sleep patterns abide by the same rules despite external influences. School-going children need about 9-11 hours of slumber for them to wake up refreshed and rejuvenated, so keep this in mind when setting their bedtime.

Set a wake-up time

Once you’ve nailed down your child’s set bedtime, setting a daily wake up time is paramount for their overall sleep schedule. An extra hour on the weekends, deviating from the 9-11 hours of sleep time can result in your child experiencing a sensation similar to jet-lag. This might manifest in restlessness making it hard for them to sleep. Try maintaining a regular sleeping schedule.

Create a consistent bedtime routine

Preschoolers, toddlers, and infants require a predetermined routine which may include doing specific things right before bed. Things like, taking a bath and reading a storybook before bed, will queue the child into knowing that it’s time for bed. It’s the best soothing atmosphere to induce sleep for your child.

Limit TV time

Studies show that the light emitted by TV screens, phones, and computers offset the normal production of a hormone called melatonin. This hormone is responsible for regulating the steady sleep-wake cycles. High levels of melatonin cause the body to slow down and get ready for bed. Exposure to these devices 30 minutes before bed will postpone your child’s sleeping time by as much as 2 hours. Ensure that the child’s bedroom is completely dark to improve sleep.

Reduce Stress

As soon as the ‘stress hormone’ Cortisol shoots up in the body, your child will stay up for longer than usual. Parents should, therefore, ensure that before bed activities are calm, the lights are dim, and the environment is silent for a peaceful night’s sleep.

Create a sleep-inducing environment

Invest in a well-made stuffed animal that your child can cuddle with to ensure that they sleep well. Soft pillows, some smooth sheets, a cozy mattress and dark drapes will also go a long way in ensuring relaxed sleep for your child. Beware that rocking your child before sleep may cause sleep-onset association disorder, so a transitional object such as a toy will work best.

Keep it cool

Warm and cool temperatures affect sleep patterns just as much as light does. Melatonin also helps to regulate low internal body temperature optimal for good sleep. However, you can regulate the external temperatures taking care not to smother your child under heavy covers. Normal room temperature or a bit cooler will ensure deeper sleep.

Address fears

A clever way to dismiss fears of a monster under the bed, you can try using an air freshener with a creative label. Your child will sleep much better knowing that they are in a safe space. The best way to deal with these kinds of fears is by addressing them head-on.

Focus on relaxation

Children can have as much trouble going to sleep as adults. Take the pressure off him or her by focusing more on the idea of resting.

Sleep disorders

If all else fails to get your child to sleep, consider visiting your general physician or a pediatrician. Symptoms such as persistent night terrors and sweaty nightmares could be a sign of a more serious underlying issue. Also, ensure that everybody in the house is getting good sleep.

Calming music for children

Calming Music for Children

Music is represented in almost all facets of the human life from birth till death. It is often performed as rituals and as various forms of entertainment. Music plays a vital role in theatre, worship, celebrations as well as ceremonies. Music has become part and parcel of our everyday lives and experiences.

In this section, we will be focusing on how better sleep is a result of calming music.

Music has been proven to spark increased development on a social, intellectual, emotional, motor and literacy scale. It improves body and mind co-ordination. When a child learns how to sing and dance, not only do they learn the meaning of words, they also build motor skills. They also get an avenue for self-expression and improve memory. Music also brings joy to our hearts.

Infants can easily pick out and identify a melody before they are capable of understanding a language. Even though words are foreign to the babies, they will start mimicking sounds and bobbing their heads to the beats as soon as they can. To get them to sleep, put on quiet background music during bedtime. Loud noisy music will disrupt the child’s sleep.

Toddlers enjoy dancing to music. The most captivating songs to these kids would be the ones with repetition. These songs heighten their ability to memorize words and rhythms. Play around with funny words in place of the correct words in familiar songs. For instance, sing “Mary had a little spider” instead of lamb. Encourage them to remake the rhythm by clapping their hands.

Preschoolers are free from all inhibitions that adults have. They are eager to showcase their talents however off-key it may be. They enjoy singing songs that repeat words and melodies. The songs oftentimes involve toys and familiar objects.

School going children are captivated by sing-along songs which comprise counting, spelling and event recall. They candidly express their musical preferences differentiating them from the ones they dislike.

Now that you know the kinds of games that children like, here are some tools to get your child to sleep in no-time:

Headspace for kids is a free meditation app that offers child-friendly breathing and visualization exercises. It has been custom made for children between the ages of 6-12 years. It is designed by a former Buddhist monk Andy Puddiecombe who will calmly sooth your preschooler to sleep.

Sleep Hero is an app that will act as your child’s lullaby on demand nanny. It offers a range of pre-recorded sounds to choose from. The playlist can be updated with time, as the child gets used to them.

The Baby Shusher works by matching your baby’s wails and screams when they start crying. The higher the volume of the crying the louder the ‘shush’ will be.

Not won’t sleep is a little cartooned purple character who will take your child on a moonlight adventure. It’s an ingenious way to trick your children into going to sleep faster by watching more cartoons.

Hopefully, this article has helped you gain a deeper understanding of how calming music and correct bedtime practices can be used to further improve children’s sleep. Better sleep and calming music for kids go hand in hand to ensuring good physical and mental health.

Is White Noise for Insomnia really useful

Is White Noise for Insomnia really useful?

For people who suffer from insomnia white noise has proved beneficial. How can white noise help you? Read more to find out:

Some people do not get distracted while sleeping in a noisy environment but many do not appreciate the noise. They might be your neighbors or your baby who get awake with the sound of music or any machine. If you are the one with a family member who faces difficulty in sleeping with noise, then you can consider trying out white noise.

White Noise for Insomnia

The White noise masks the surrounding sound with using particular sound signal. It drowns out the sounds that prevent a person from sleeping and promotes healthy sleep. The frequency range of noise of white noise is continuously combined and working together. White noise is widely prevalent in computer programming and acoustics as the origins of the white noise are engineering and mathematics. Let’s read more about white noise to better know about it in detail:

What Kind of Sound is it?

You can play the sound online resisting playing it on loud volume. The natural sound is similar to the sound of TV, and it generates electronically, but it is not pleasant. However, the general description tells that is a constant background sound with unchanging frequency. There is a diverse range of these sounds such as a natural sound of jungle and waves. The machinery sound of air conditioning and the ambient soundscapes or sound of crowd and aircraft interior are white sounds. The natural tones help in sleeping while the good white noise cannot achieve that success. The different colors represent specific spectral density and application in engineering. Pink colored noise gives promising result in providing potential sleep.

The function of White Noise:

 function of White Noise

The idea of adding noise to a bedroom for a good sleep sounds counter-intuitive, but it is beneficial because it resists the external sounds in the background so your mind could pay more attention to rest. The famous neuroscientist Seth S. Horowitz says that humans hearing system has the alarm system that functions while we sleep. All humans habituate a particular kind of background sound, and the attention directs towards new music when there is a noise. The people who maintain their sleep while the dog barks or other sounds play in the background depends on the context of sound. White noise is for all who get disturbed from sounds at their back.

Masking the Noise through White Noise:

Adding white noise directs us towards the utilization of sound masking principle. The sounds do not drown out, but it does become masked with the frequency coming out of white noise. The policy is beneficial to use in offices for reducing distraction and treating tinnitus.

How Can White Noise help you Sleep?

woman_night_bed_sleeping

Although music is related to being very useful for improving the quality of sleep, it does not have a good range of frequencies for masking intrusive sounds. In this way, it is less effective in promoting sleep but good in relaxation and stimulating emotional responses.

Improve the Sleep of Babies:

Babies have untrained sleep and wake cycle, and there is a massive need of adjusting the natural changeover of day and night. White noise becomes effective when even sleep training is ineffective. Parents can not only get their babies to sleep but also as the babies do not grow startled by the surrounding noise. However, it does not mean that you should do it every time as you must let the baby sleep in the natural setting and do not rely on white noise. There are much online white noise app available online and machines on the market. White noise is anti-noise and excessive noise. It covers the all the little sounds that distract you. You would not distract even if your neighbors would be talking at the roof, and your partner is snoring.

A person can select from some options such as cat purring, gentle, hurricane and other noise. You must choose the app or a machine that would continue while you wake up at night as many stops after one hour.

Sweet Dreams:

You can wind down by the calming sound on your bed at night for a good night sleep. You must also follow a schedule for sleeping such as taking a shower, switching off the lights of your room and then running on the app or machine. Following the same thing on a daily basis would give you more good results so adopt it each day for healthy sleep. You can use it for adults and old age people, and it would prove very good. Make sure you do not develop a habit of listening to it on a daily basis and do not depend on the machine very much. Using it in the presence of surrounding noise and sounds is better.

White Noise Apps:

Today, the advance technology has replaced the need of buying the expensive machines. Smartphones are providing the same facility to the user as a machine can give. You can download the app available online and enjoy the sound that you like. However, it is essential to download the apps providing quality sound that means you have to pay extra attention to finding the app that would fulfill your need. You can download the app on iOS, Android or use it on your Blackberry. Pzizz has been very famous in providing the facility of white noise for more than twenty years. It gives the high-quality profile. TMSoft also offers free and premium service of white noise with a variety of more than forty sounds. You can create your playlist by adding different sounds. Ipnos Soft is offering 88 sounds and six binaural beats for customers so they can select from a vast option available in the app.

Another debate about white noise being harmful has risen in recent years, but it is not true. Long-term studies have proved that it has been useful in hospitals for patients. Thus, you can utilize white noise to treat insomnia.