RECOMMENDATION:
10+ mins of relaxing music before bed.
WHAT:
This habit is about using the power of music in the evening to help you relax and unwind for a good night of sleep.
WHY:
Humans have been making music for over 400,000 years and it’s deeply ingrained in every single culture around the world in some shape or form.
It can affect us both on a conscious and on a subconscious level.
If you regularly exercise, then there’s a good chance that you’ve used the power of music to hype yourself up, feel more energised, and push harder through your workout.
The same can be done for opposite purposes too.
Music can be used to help calm yourself down, feel more relaxed, and start getting ready for a good night of sleep – especially if you’re currently feeling wired and wide awake.
According to Sleep Foundation:
- Children of all ages sleep better after listening to soothing music.
- People across all age groups report better sleep quality after listening to calming music.
- Adults who listened to 45 minutes of music before going to sleep reported having better sleep quality.
- Listening to music can decrease the time it takes to fall asleep.
See? Lullabies aren’t just for babies.
HOW:
In order to help yourself get better sleep, you want to listen to peaceful, calming, and relaxing music that has a slower tempo.
But other than that, it’s down to your own personal preference as to what type (lyrics, no lyrics, piano, jazz, nature sounds, etc).
Here are some playlist links to get you started:
- Sleep music on YouTube
- Sleep music on Apple iTunes
- Sleep music on Spotify
- Sleep music on Headspace
- Sleep music on Calmy Leon
- Sleep music on Radio Art
The idea is to spend some time before bed or while in bed listening to music before trying to go to sleep.
However, you can also experiment with playing gentle music while you’re actually trying to sleep or even having it on as gentle background music throughout the whole evening.
TIPS:
✅ Routine Ritual: Make music part of your nightly routine. After brushing your teeth or putting on your pajamas, play that soothing playlist. By linking the habit of music with an established routine, it’s easier to remember.
✅ Mood Lighting: Combine the relaxing music with dim, warm lighting. This not only sets the mood but also helps signal to your brain that it’s winding down time.
✅ A Specific Go-To Track: Have a specific song or instrumental piece that’s your ‘first play’. This can act as a signal, setting the tone for relaxation each time it begins.
✅ Timed Playlist: Create or search for playlists that are around 10-15 minutes. This way, you don’t have to monitor the time or worry about turning off the music.
✅ Share the Vibes: Share your experience and favorite tracks with friends or family. When others are on a similar journey, it can be motivating and you can discover new music through their suggestions.
