There is perhaps nothing more frustrating than not being able to close an eye when it is time to join the arms of Morpheus. For the many people who present difficulty falling asleep, the results of a new study could go a long way in helping them come up with a very simple trick that seems to work. According to researchers at the University of New South Wales (Australia), listening to bedtime music could be the answer to a best night’s sleep. They say that finding the right song when going to bed would not only fall asleep faster, but also improve the quality of sleep.
“Music can be considered as one of the non-pharmacological sleeping pills the best studied who canhelp to improve a person’s sleep both in terms of insomnia and quality of sleep, ”explains Professor Thomas Dickson, whose study has been published. in the review Musicae Scientiae. The study indicates, first, that listening to music turns what can be a stressful experience, namely trying to sleep, into a more enjoyable experience. Because in addition to promoting total relaxation, listening to music would act as a “distraction” in case of stressful thoughts incessant and can also mask distracting noises from the surroundings.
The musical genre is not the most important
But the study goes even further by identifying the specific characteristics of the “perfect” music to listen to to fall asleep the best. “While previous studies of music as a ‘sleeping pill’ have shown that it is beneficial in helping to fall asleep, little research has investigated the specific characteristics of music to improve sleep,” says Professor Thomas. Dickson. “In this study, we asked people what music they had listened to in the past, and we were able to help them sleep. We found that songs used successfully to fall asleep had certain precise musical properties. ”
Thus, the researchers found that the type of music most conducive to falling asleep had to have more emphasis in low frequencies such as louder bass and musical notes slow but sustained and not “danceable”. The music most likely to promote sleep is not necessarily so-called “sedative” music like classical music or lullabies since study participants fell asleep through a wide variety of musical genres. “Based on these results, we affirm that the characteristics discovered seemed to be inherently more important than the musical genre. to help sleep », They note.
The most and least effective pieces to fall asleep
Which songs were the most successful? First of all, some pieces by well-known composers who have already proved their worth, notably Sonata No. 14 by Beethoven nicknamed “Moonlight Sonata”, the famous melody of Claude Debussy: Moonlight ” or the Mozart Piano Concerto No. 21. Three pieces by the South Korean composer and pianist Yiruma Also included in the ranking: Kiss the Rain, Poem and River Flows with You.
Conversely, the songs considered as the “worst” to listen to on the pillow are for example I Am Somebody from Santana, Fergalicious from singer Fergie, Chop Suey from System of a Down and Roxanne from Police.
In addition, the researchers recommend that you implement a real bedtime routine that is consistent with to listen to music every night for 45 minutes for a minimum of one month before seeing a positive impact on sleep patterns. However, people who do not have difficulty falling asleep should not notice any differences in terms of sleep quality. And while there are no known side effects associated with using music as a “sleeping pill,” the science team is urging people with difficulty falling asleep andHas nocturnal awakenings with difficulty in going back to sleep to first consult a general practitioner.
And for good reason: “Music is more useful for people who have trouble sleeping because of insomnia related to anxiety or stress, rather than for medical problems like sleep apnea. If you listen to music at the same time every night for at least three weeks we start to see an improvement in the quality of sleep, ”concludes Professor Thomas Dickson. To put all your chances aside with this trick, the latter specifically recommends compiling a playlist with songs having the auspicious characteristics mentioned, but without however turn up the volume to over 40 decibels at the risk of this being counterproductive.