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A large percentage of older people suffer from chronic insomnia, affecting many aspects of life quality and well-being. Although insomnia is most often treated with medication, a growing number of studies demonstrate the efficiency of various relaxation techniques. The present study had three aims: first, to compare two relaxation techniques--music relaxation and progressive muscular relaxation--on various objective and subjective measures of sleep quality; second, to examine the effect of these techniques on anxiety and depression; and finally, to explore possible relationships between the efficiency of both techniques and personality variables. Fifteen older adults took part in the study. Following one week of base-line measurements of sleep quality, participants followed one week of music relaxation and one week of progressive muscular relaxation before going to sleep. Order of relaxation techniques was controlled. Results show music relaxation was more efficient in improving sleep. Sleep efficiency was higher after music relaxation than after progressive muscular relaxation. Moreover, anxiety was lower after music relaxation. Progressive muscular relaxation was related to deterioration of sleep quality on subjective measures. Beyond differences between the relaxation techniques, extraverts seemed to benefit more from both music and progressive muscular relaxation. The advantage of non-pharmacological means to treat insomnia, and the importance of taking individual differences into account are discussed.
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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.
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.
Posttraumatic stress disorder (PTSD), an anxiety disorder with lifetime prevalence of 7.8%, is characterized by symptoms that develop following exposure to traumatic life events and that cause an immediate experience of intense fear, helplessness or horror. PTSD is marked by recurrent nightmares typified by the recall of intrusive experiences and by extended disturbance throughout sleep. Individuals with PTSD respond poorly to drug treatments for insomnia. The disadvantages of drug treatment for insomnia underline the importance of non-pharmacological alternatives. Thus, the present study had three aims: first, to compare the efficiency of two relaxation techniques (muscular relaxation and progressive music relaxation) in alleviating insomnia among individuals with PTSD using both objective and subjective measures of sleep quality; second, to examine whether these two techniques have different effects on psychological indicators of PTSD, such as depression and anxiety; and finally, to examine how initial PTSD symptom severity and baseline emotional measures are related to the efficiency of these two relaxation methods. Thirteen PTSD patients with no other major psychiatric or neurological disorders participated in the study. The study comprised one seven-day running-in, no-treatment period, followed by two seven-day experimental periods. The treatments constituted either music relaxation or muscle relaxation techniques at desired bedtime. These treatments were randomly assigned. During each of these three experimental periods, subjects' sleep was continuously monitored with a wrist actigraph (Ambulatory Monitoring, Inc.), and subjects were asked to fill out several questionnaires concerned with a wide spectrum of issues, such as sleep, depression, and anxiety. Analyses revealed a significant increase in objective and subjective sleep efficiency and a significant reduction in depression level following music relaxation. Moreover, following music relaxation, a highly significant negative correlation was found between improvement in objective sleep efficiency and reduction in depression scale. The study's findings provide evidence that music relaxation at bedtime can be used as treatment for insomnia among individuals with PTSD.
There are currently many types of music sold commercially that are branded as "relaxation aids." However, the claims that the music can induce psychological and physical relaxation are rarely validated on an empirical basis. This study investigated the effectiveness of a particular type of "relaxation" music that we call Meditative Binaural Music (MBM), which incorporates binaurally recorded sounds, binaural beats, a slow tempo, and gradual changes. The effect of listening to MBM with and without binaural beats on self-reported emotion state and measured physiological arousal was compared to the effect of listening to classical music previously categorized as "low" or "high" in emotional arousal. Individuals from two age groups were recruited. The effect of listening to MBM was comparable to listening to calm classical music. The changes in self-reported arousal were more pronounced for the younger age group, for whom the MBM including binaural beats was significantly more calming than listening to low-arousal classical music. The older age group showed stronger differences in positivity evaluations, evaluating low-arousal classical music as most comforting, followed by MBM. These results indicate that MBM may effectively contribute to relaxation, but in a way that differs depending on age.
Mealtime allows me to relax with two of my favorite activities - cooking and listening to music. Nothing soothes a tension-filled day more than listening to some blues or jazz while taking care of the mise en place for that night's dinner. Lucky for me I'm not much of dancer, otherwise handling a knife with some barrelhouse blues blasting would be considered a safety hazard. I can tap my foot and dice without endangering my limited guitar playing abilities because a sharp knife slipped off a flat cutting board.
Generally, I listen to tunes randomly by turning on the Comcast cable music stations. (I'd appreciate it, Comcast, if you'd quit swapping the blues station every six weeks to a new position on the dial.) Without knowing what is coming next, I can get lost in the variety of music and the different eras and styles of music. Some songs are familiar, but most are new to me. They provide a great background for cooking.
What's worse is when I anticipate her arrival and push ear buds in and listen to music on my iPod. She'll want to talk about the aggravations of her day, while all I want to do is let music and chopping melt away my little collection of tension.
I've tried to instill my cooking method into others in the family, with little success. For instance, one rainy Saturday morning our nephew Matthew had settled in for a "Scooby-Doo" marathon. Stuck in the house, I was at my wits' end with that darned dog and those meddling kids. I convinced Matthew that it would be more fun to bake cookies. 152ee80cbc
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