Sleep Inducing Music and Sounds

Music and sound are excellent resources in the quest for sleep and relaxation. 
For as long as anyone can remember, the lullaby has been an effective tool for easing the sleep-hindering tension of even the most tense of babies and adults alike.

Nearly everyone can remember a time when our mother lulled us to dreamland by softly singing our favorite sleepy time anthems, followed by the gentle humming of the self same tune until finally even the crankiest of us were slumbering away as peaceful as can be.

There are many different types of compact discs and sound making devices on the market that can assist in the relaxation process.

Here are a few ideas to get you started:

·    Classical music CDs/tapes are a great way to unwind and put yourself in the mindset for a good night’s sleep.  Brahms’s “Lullaby”, Mozart’s “Baroque Music”, and “Waltzes” by Strauss are just a few examples of some of the most relaxing classical music out there.

·    Ambient Electronica (sometimes referred to as “downtempo” or “chillout”) CDs/tapes are another excellent choice for “music to snooze by”. This particular genre of electronic music eschews the pulsating beat of techno and house for non-linear progressions, soothing melodies, syncopated rhythms and gentle sound effects. Some great examples of this type of music are The Orb, Future Sound of London, Aphex Twin and Brian Eno.

·    New Age/Tribal music CDs/tapes are similar in sound and composition to Ambient Electronica, but feature more organic sounds and diverse non-electronic instruments such as didgeridoos, flutes, harpsichords, chimes and bells. This type of music often uses rhythmic drumming (similar to the beats found in a tribal drum circle), chanting or throat sounds.

·    Sound Effects CDs/tapes are a bit different in that they are not necessarily “music” at all. You can buy prerecorded media that has various soothing relaxation-oriented sound effects such as waterfalls, babbling brooks, wind, rain, whale songs, water drops, and other natural sounds. Recordings of other types of sounds are also available such as busy city streets, fire engines, airplanes and other noise, which are great for city dwellers who find themselves somewhere out of their element where it is just too quiet.

·    Sound generating machines are common and available in a wide variety of price points. These devices are usually about the size and shape of a standard alarm clock (and occasionally come built into alarm clock/bedside radios) and usually come with a variety of preset noises that are conducive to sleep and relaxation. Some of these gadgets simply have recorded waveforms that loop continuously, but some models include features such as auto fading after a preset amount of time or the ability to set alarms that gently rouse the sleeper awake. When shopping for sleep sound noise machines, it is important to consider whether the device can play randomly synthesized sounds or can only playback recorded samples. The former, although a bit more expensive, are typically much better at inducing the sleep state rhythms than the latter, due to the fact that they mimic their natural counterpart more closely.


The effectiveness of music as a therapeutic tool in dealing with insomnia varies from individual to individual. 
Depending on the patient and type of insomnia, what works for one person will not necessarily work for another.  Some people will have better results with rhythm and gentle percussion, while others will respond more positively to melody or non-linear compositions.

Some will react to constant repetition, while others benefit from randomness. Even to this very day, science is exploring the potential of music and sounds effect on sleep patterns, dream states and consciousness in general. 

On the ultra high tech side of things, researchers at the sleep clinic of the University of Toronto's psychiatry department and the University Health Network's Toronto Western Hospital are studying the ability of "brain music" -- EEG recordings converted into musical compositions in a computerized process -- to assist in relaxation and improvement in the overall quality of sleep.

Essentially, the researchers create custom soundtracks for each individual sleeper by studying a person's brain waves to determine which rhythmic and tonal sound patterns create a condition conducive to sleep in each individual subject. The data is then fed into a computer program developed by the researchers which then generates unique "meditative" music that will create those same brain wave patterns when the individual is trying to sleep later.

Studies have shown that this “brainwave soundtrack” has the potential to alleviate brain conditions that result in anxiety and sleeplessness while not subjecting the patient to dangerous, potentially habit forming chemicals.

Reduce Nighttime/Evening Stimulation

The more relaxed you are before you begin your nighttime routine the more successful you will be.  An hour before going to bed it’s a good idea to reduce any type of external stimulation that could be causing your mind and body to remain overly alert. 

Avoid watching television since watching television keeps your senses active. 
If you find yourself unable or reluctant to give up that last hour of television try to choose programming that is more relaxing rather than violent and action filled. 
Never watch television in your bedroom.  Your mind and body need to separate the event of sleeping from the action of watching television.

Do not exercise two to three hours before bed.  This was discussed and stressed in a previous chapter and bears mentioning again.  Exercise will increase your blood flow and heart rate, thus awakening your mind and body.     This is the opposite of what you are trying to accomplish.  Reserve exercise for the earlier part of the day to ensure that you get the most out of your physical routine.

Try to avoid going to bed immediately after you have been out for the evening.  Your mind will be stimulated from outside events and you may find it difficult to relax sufficiently enough to complete your nighttime routine. 
As you work through the remedies in this guide to reach your goal of healthy sleeping you may find it necessary to adjust your evening hours so that you are returning home with plenty of time to complete the bedtime routine you have designed for yourself.

Light reading may be included in your nighttime routine, especially if you find that reading makes you drowsy.  Avoid reading anything too stimulating, such as work-related material or text books.
 
This will be a personal preference and over time you will discover what catapults your mind into a state of relaxation and what increases your thinking activity. 

Make note that you don't want to fall asleep in bed with the light on.  This will likely cause you to waken at some point during the night, effectively sabotaging your efforts to establish your sleep routine.

The goal of this section is to find an equal balance in your life between relaxation and stimulation. 
The easier and faster that you can relax in the evening the more successful you will be when it comes to falling asleep naturally.


Avoid Stimulants

Along with external stimulants there are several internal stimulants that you should try to avoid.  The following foods and beverages contain caffeine, sugars, and chemicals that may affect the way you relax, think, and feel.  This does not mean that you have to eliminate these substances from your diet entirely.  It only means that you should avoid them in the evenings after your last meal of the day.

·    Caffeine affects everyone differently but is generally considered a stimulant that increases your heart rate and wakens your mind and body.  Try to have your last beverage that contains caffeine at least three to four hours before bed.  Caffeine can be found in drinks other than coffee.  This includes colas, non-herbal teas, and chocolate drinks.

·    Chocolate contains both caffeine and enormous amounts of sugars.  Your body reacts to sugar much as it does to caffeine.  It stimulates your body and mind for a short period of time (chemical reaction needed here). Try to avoid chocolate in any form at least two to three hours before bed.

·    Soda Drinks contain huge amounts of sugar and colas have the added impact of caffeine.  The carbonation of pop drinks can cause, bloating and stomach gas which can create discomfort.  Try to eliminate soda beverages from your evening diet.

·    Alcoholic beverages should be avoided before bed.  Alcohol may make you drowsy and cause you to fall asleep easily.  However, you may find yourself waking during the night feeling dehydrated and have difficulty falling asleep again.  Although an evening glass of wine may relax you, it is not something you want to become dependent upon as a sleep aid.  This could lead to a reliance on alcohol to signal your body that it is time for sleep, thus leading to addiction.

·    Smoking can signal your body to wake during the night as your body's need for nicotine increases toward the morning hours.  If at all possible try to reduce the amount you smoke before bed.  Your goal is not only to fall asleep naturally, but also to remain asleep for the entire night.

Caffeine in common beverages and drugs:
 
Coffee (5 oz. cup)
       
Brewed, drip method    60 - 180 mg caffeine      
Instant    30 - 120 mg caffeine      
Decaffeinated    1 - 5 mg caffeine      
Tea (5 oz. cup)      
Brewed    60 - 180 mg caffeine      
Instant    25 - 50 mg caffeine      
Iced (12 oz. Cup)    67 - 76 mg caffeine      
Chocolate      
Dark/semisweet    1 oz. - 5 - 35 mg caffeine      
Soft Drinks      
Cola (12 oz.)    36 - 47 mg caffeine      
Non-prescription Drugs      
Dexatrim    200 mg caffeine      
No Doz    100 mg caffeine      
Excedrin    65 mg caffeine    

Diet

What you eat during the day and evening can affect your sleeping patterns.  If your diet consists of a high amount of processed foods you may want to try eating more wholesome products. 

You may want to eliminate, reduce, or substitute the amount of sugars, fats, and preservatives from your daily intake of food.  This may benefit your ability to fall asleep at night as well as improve your general health.

 Eat a well balanced diet by following the recommended daily food allowance. 

Make sure you are meeting the daily requirements for fresh fruits and vegetables.  Eat complex carbohydrates and choose protein that is low in fat.      You can also choose healthy meat substitutes, such at tofu and vegetarian burgers.
Become aware of any food allergies that you have and try to avoid them.  If your body is allergic to certain foods it may affect the way you think and feel. 

This could be a contributing factor to your sleep problem.  Some common food allergies that are known to contribute to insomnia are corn, dairy products, wheat, and chocolate. 

Try to schedule your last evening meal at least four hours before bed.  Eat a healthy, well balanced meal.  Try not to overeat as this may cause you to become tired after your meal. 

You want to avoid feeling tired or napping in the early evening hours as this will greatly hinder your ability to fall asleep at bedtime.  As well, try to eat enough so that you are not hungry later and find yourself reaching for foods that are high in fat or sugars.

If you find that you are hungry before bed you may find that a small snack an hour or two before bedtime will help.  Avoid foods that are high in protein, fats, and sugars. 

You should also avoid foods that are too heavy or spicy.  Try a bit of cereal and milk or one serving of low-fat yogurt.  The key idea is to provide your body with a bit of nourishment to avoid hunger pangs and not overindulge in an evening snack. 

The goal is to reduce your hunger and allow your body to rest and relax. 

Make sure that you drink enough water during the day.  Studies show that your daily recommended water intake should be around 8 glasses, or 2 liters. 

If your body is well hydrated it won't signal you to wake up during the night.  Try to avoid drinking water or other liquids one hour before bed if the need to urinate wakes you up during the night.

The healthier you eat the more balanced you will feel both physically and emotionally. 

The target here is to get you to sleep regularly and deeply without waking during the night.