Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.

Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 - 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at Stanford University have said that "listening to music seems to be able to change brain functioning to the same extent as medication." They noted that music is something that almost anybody can access and makes it an easy stress reduction tool.

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So what type of music reduces stress the best? A bit surprising is that Native American, Celtic, Indian stringed-instruments, drums, and flutes are very effective at relaxing the mind even when played moderately loud. Sounds of rain, thunder, and nature sounds may also be relaxing particularly when mixed with other music, such as light jazz, classical (the "largo" movement), and easy listening music. Since with music we are rarely told the beats per minute, how do you choose the relaxation music that is best for you? The answer partly rests with you: You must first like the music being played, and then it must relax you. You could start by simply exploring the music on this web page. Some may relax you, some may not. Forcing yourself to listen to relaxation music that irritates you can create tension, not reduce it. If that happens, try looking for alternatives on the internet or consult with Counseling Service staff for other musical suggestions. It is important to remember that quieting your mind does not mean you will automatically feel sleepy. It means your brain and body are relaxed, and with your new calm self, you can then function at your best in many activities.

Classical Indian Music for Healing and Relaxing

 Gayatri Govindarajan, "Pure Deep Meditation" track. Lovely and rhythmic music played on the veena, the most ancient of the Indian plucked-instruments, with nature scenes.

Earth Drum

 "Spirit Vision," (David & Steve Gordon. Serene and lovely contemporary Native American informed-drumming music utilizing Taos Log Drum and Incan Pan along with other instruments and ocean/forest nature scenes.

Weightless

Marconi Union. The sounds on this video are carefully arranged harmonies, rhythms, and bass lines that help slow a listener's heart rate, reduce blood pressure, and lower levels of the cortisol stress hormone.

Music is a powerful art form. While it may get more credit for inspiring people to dance, it also offers a simple way to improve sleep hygiene, improving your ability to fall asleep quickly and feel more rested.

Parents know from experience that lullabies and gentle rhythms can help babies to fall asleep. Science supports this common observation, showing that children of all ages, from premature infants to elementary school children Trusted Source Oxford Academic Journals (OUP)OUP publishes the highest quality journals and delivers this research to the widest possible audience.View Source , sleep better after listening to soothing melodies.

In one study, adults who listened to 45 minutes of music before going to sleep reported having better sleep quality beginning on the very first night Trusted Source Wiley Online LibraryWiley Online Library is one of the largest and most authoritative collections of electronic journals published by Wiley, as well as a vast and growing collection of reference works and other books.View Source . Even more encouraging is that this benefit appears to have a cumulative effect with study participants reporting better sleep the more often they incorporated music into their nightly routine.

Using music can also decrease the time it takes to fall asleep. In a study of women with symptoms of insomnia, participants played a self-selected album when getting into bed for 10 consecutive nights Trusted Source Taylor &Francis OnlineView Source . Before adding music to their evening routine it took participants from 27 to 69 minutes to fall asleep, after adding music it only took 6 to 13 minutes.

In addition to facilitating quickly falling asleep and improving sleep quality, playing music before bed can improve sleep efficiency, which means more time that you are in bed is actually spent sleeping. Improved sleep efficiency equals more consistent rest and less waking up during the night.

Several studies suggest that music enhances sleep because of its effects on the regulation of hormones, including the stress hormone cortisol. Being stressed and having elevated levels of cortisol can increase alertness and lead to poor sleep. Listening to music decreases levels of cortisol Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , which may explain why it helps put people at ease and release stress.

Music triggers the release of dopamine, a hormone released during pleasurable activities, like eating, exercise, and sex. This release can boost good feelings at bedtime and address pain, another common cause of sleep issues. Physical and psychological responses to music are effective in reducing both acute and chronic physical pain Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .

Sleep is one of the pillars of health, including mental health. Approximately 30% to 40% of adults will experience insomnia at some point this year, and about 8.4% of adults take sleep medications most nights.

In a review paper published in The Carlat Report, Koskey found listening to music reduces the overall severity of insomnia, improves sleep quality and helps to initiate sleep. The effect was comparable to prescription sleep medications, such as the Z-drugs and benzodiazepines.

Music around 60 beats per minute (bpm), which is the same as a relaxed heart, can entrain the rest-and-digest part of your nervous system (the parasympathetic system), leading to a slower, more relaxed heart rate.

He also noted that sleep's relationship to physical and mental health is a two-way street: If you are not sleeping well, your overall health can suffer. But poor sleep might also indicate that something is already going on that needs attention.

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Background:  Sleep disorders may result in fatigue, tiredness, depression and problems in daytime functioning. Music can reduce sympathetic nervous system activity, decrease anxiety, blood pressure, heart and respiratory rate and may have positive effects on sleep via muscle relaxation and distraction from thoughts. Control groups have not been used in most previous studies.

Methods:  We used a three-group repeated measures design. Ninety-four students (aged between 19 and 28 years) with sleep complaints were studied in 2006. Participants listened for 45 minutes either to relaxing classical music (Group 1) or an audiobook (Group 2) at bedtime for 3 weeks. The control group (Group 3) received no intervention. Sleep quality was measured using the Pittsburg Sleep Quality Index before the study and weekly during the intervention. Depressive symptoms in experimental group participants were measured using the Beck Depression Inventory.

Results:  Repeated measures anova revealed a main effect of TIME (P < 0.0001) and an interaction between TIME and GROUPS (P < 0.0001). Post hoc tests with Bonferroni correction showed that music statistically significantly improved sleep quality (P < 0.0001). Sleep quality did not improve statistically significantly in the audiobook and the control group. Depressive symptoms decreased statistically significantly in the music group (P < 0.0001), but not in the group listening to audiobooks.

As per studies, slow music or classical music is more relaxing that can help you sleep. Classical music or instrumental music can help slow the pulse and decrease levels of stress hormones. Relaxing music triggers changes to the body and, in many ways, mimics a sleepy state. A slower heart rate, slower breathing, and lower blood pressure are all physiological changes that make the process of falling asleep and staying asleep possible. Music also has a soothing effect, helps tune out the thoughts, and eases stress and anxiety. Listening to music that relaxes you before bed is essentially helping your body to tune to sleep mode, both physically and psychologically.

Try to sleep better, longer, and with fewer disturbances by listening to music at bedtime. Listen to music that beats like your heart. Researchers found that people who listened to music for 30-45 minutes before bed every night for 3 months fell asleep more quickly, slept more deeply, and felt more rested the next morning. These songs featured tempos between 60 and 80 beats per minute, which is happen to be the approximate heart rate when we fall asleep.

Doctors, pharmacists, and other health-care professionals use abbreviations, acronyms, and other terminology for instructions and information in regard to a patient's health condition, prescription drugs they are to take, or medical procedures that have been ordered. There is no approved this list of common medical abbreviations, acronyms, and terminology used by doctors and other health- care professionals. You can use this list of medical abbreviations and acronyms written by our doctors the next time you can't understand what is on your prescription package, blood test results, or medical procedure orders. Examples include: 152ee80cbc

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