Sleeping, what felt like for hours but still waking up feeling tired?
Waking up multiple times throughout the night?
Can't get yourself back off to sleep, finding yourself on your phone or eating a midnight snack. Meanwhile, thinking about things you haven't thought of in years. Even buying things online, you know deep down you don't need it but you're now in a delirious fatigued state. So hell yes that 1000 thread count bed sheet will go so well with the new persian rug you just bought.
According to The National Sleep Foundation the recommended sleep duration for newborns is between 14 and 17 hours and for adults the range is 7 to 9 hours (lucky for some). (7) From babies, shift work, travel, work commitments and stress in general are all breaking sleep patterns.
Sleep when you're dead
When we do get the opportunity to sleep, how can we make it adequate. Let me paint a picture on what exactly insomnia is because insomnia effects a large percentage of the population, recurrently and chronically. (1)
Insomnia is described by;
- limited duration,
- poor quality,
- difficulties in initiating sleep or maintaining sleep. (1)
With a consequential effect of daytime fatigue, minimised concentration levels, and mood instability to put it nicely. (4) There are definitely other words to describe someone but lets keep it PG. Chronic or persistent insomnia has been found to be linked to detrimental chronic health conditions. (3)
Music Sleep Therapy is a non-pharmaceutical method treating Insomnia. Twenty trails were done on an overall 1339 patients and distinguished by listening to music while sleeping to be the best intervention for overall improved sleep quality. (2) Solving sleep problems with non-pharmaceutical interventions, through music is a pain-free, safe, and affordable method without any side effects recorded. (5)
Chemical interventions for insomnia have been experimented since ancient times. (5) From herbal potions, fermented beverages, and even the use of opium was a pharmaceutical use to treat insomnia. (5) Most medications, yes effective, by creating drowsiness but also highly addictive and not recommended for long term sleeping problems. (5)
What music should I use?
- low frequency
- sounds of nature
- low beat
With so many obvious and researched benefits to getting more sleep, if music is a ticket to finding them Z's why not jump on board. There are apps that have pre recorded sounds a good one is Calm, has a free trial. Or even Spotify, a good playlist is Rain Sounds by chuckelliottskye. Rest easier, make clear decisions and enjoy the overall health benefits. You deserve it.
- Trauer, J.M., Qian, M.Y., Doyle, J.S., Rajaratnam, S.M. and Cunnington, D., 2015. Cognitive behavioral therapy for chronic insomnia: a systematic review and meta-analysis. Annals of internal medicine, 163(3), pp.191-204.
- Feng, F., Zhang, Y., Hou, J., Cai, J., Jiang, Q., Li, X., Zhao, Q. and Li, B.A., 2018. Can music improve sleep quality in adults with primary insomnia? A systematic review and network meta-analysis. International journal of nursing studies, 77, pp.189-196.
Morin CM, Drake CL, Harvey AG, Krystal AD, Manber R, Riemann D, Spiegelhalder K. Insomnia disorder. Nature Reviews Disease Primers. 2015 Sep 3;1:15026.
- Riemann, D., Nissen, C., Palagini, L., Otte, A., Perlis, M.L. and Spiegelhalder, K., 2015. The neurobiology, investigation, and treatment of chronic insomnia. The Lancet Neurology, 14(5), pp.547-558.
- Schweitzer, P.K. and Feren, S.D., 2017. Pharmacological treatment of insomnia. In Clinical handbook of insomnia (pp. 97-132). Springer, Cham.
- Lie, J.D., Tu, K.N., Shen, D.D. and Wong, B.M., 2015. Pharmacological treatment of insomnia. Pharmacy and Therapeutics, 40(11), p.759.
- Hirshkowitz, M., Whiton, K., Albert, S.M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E.S., Kheirandish-Gozal, L. and Neubauer, D.N., 2015. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep health, 1(1), pp.40-43.