Music and sleep

Short description: Listening of music to improve sleep quality

Music and sleep involves the listening of music in order to improve sleep quality or improve sleep onset insomnia in adults (for infant use of music and sleep, see lullaby). This process can be either self-prescribed or under the guidance of a music therapist. Music is easy to administer[1] and has no reported side effects.[2] Music can be combined with relaxation techniques such as breathing exercises[3] and progressive muscle relaxation.[4] Research suggests that prevalence of music as a sleep aid may be up to 25% in the general population.[5]

## Contents

* 1 Major empirical findings
* 2 Mechanisms
* 2.1 Dickson & Schubert's RPR
* 2.2 Habit formation
* 3 Musical genres and features
* 3.1 Sedative music developed in collaboration with researchers
* 4 See also
* 5 References

## Major empirical findings

Research indicates that music may improve subjective sleep quality in adults with sleep problems.[6][7][2] However, findings are less consistent with improving sleep quality of 'normal' sleepers.[8][9] In direct comparisons, music has improved sleep quality greater than audiobooks[10][11] and has been comparable to sedative hypnotics.[12] One review of non-pharmacological sleep aids identified music as the only sleep aid with adequate research.[13]

## Mechanisms

### Dickson & Schubert's RPR

Dickson & Schubert summarized and evaluated six researcher proposed reasons (RPR) by which music could potentially aid sleep:[14][15]

* Entrainment: 'synchronization of biological rhythms to beat structures in music.'
* Masking: 'obscuring noxious background noise with music.'
* Enjoyment: 'listening to preferred, emotionally relatable or pleasant music.'
* Distraction: 'where music acts as a focal point to distract from inner stressful thoughts.'
* Expectation: 'individuals cultural beliefs around music.'
* Relaxation: 'where music encourages physiological or psychological relaxation.'

### Habit formation

Dickson & Schubert proposed Habit Formation as an additional RPR under the Arts on Prescription model. Music requires a minimum of three weeks for individuals suffering mild insomnia to become healthy sleepers and continues to improve sleep quality over three months.[16] Music improved sleep quality with increased exposure regardless of differences in the demographic, music genre, duration of treatment, and exposure frequency. Dickson suggests to "listen to music that you find relaxing, at the same time, every night for at least three weeks".

## Musical genres and features

Typical genres of music used for sleep (sedative music) include classical music, ethnic music, ambient music, meditation music and lullabies, although researchers have recognised a wide diversity of music genres aiding sleep.[1] The characteristics of music that have improved sleep quality in the music-sleep literature include slow tempo, small change of rhythm, and moderate pitch variation of melody.[9] The selection of music (self selected or researcher selected) does not appear to impact sleep quality.[17]

### Sedative music developed in collaboration with researchers

* Can't Sleep (app)[18] \- Gaelen Thomas Dickson (music psychology)
* Pzizz (app)[19] \- Maryanne Garry (psychology)
* Marconi Union - Weightless (song) - Lyz Cooper (sound therapy)
* Max Richter - Sleep (album) \- David Eagleman (neuroscience)

## See also

* Long Ambients 1
* Lullaby
* Music psychology
* Music therapy
* Sleep (album)

## References

1. ↑ 1.0 1.1 Jespersen, Kira Vibe; Otto, Marit; Kringelbach, Morten; Van Someren, Eus; Vuust, Peter (August 2019). "A randomized controlled trial of bedtime music for insomnia disorder" (in en). Journal of Sleep Research 28 (4): e12817. doi:10.1111/jsr.12817. PMID 30676671. http://doi.wiley.com/10.1111/jsr.12817.
2. ↑ 2.0 2.1 Jespersen, Kira V.; Pando-Naude, Victor; Koenig, Julian; Jennum, Poul; Vuust, Peter (2022-08-24). "Listening to music for insomnia in adults". The Cochrane Database of Systematic Reviews 2022 (8): CD010459. doi:10.1002/14651858.CD010459.pub3. ISSN 1469-493X. PMID 36000763.
3. ↑ Kuula, Liisa; Halonen, Risto; Kajanto, Kristiina; Lipsanen, Jari; Makkonen, Tommi; Peltonen, Miina; Pesonen, Anu-Katriina (2020-05-04). "The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial" (in en). Scientific Reports 10 (1): 7427. doi:10.1038/s41598-020-64218-7. ISSN 2045-2322. PMID 32366866. Bibcode: 2020NatSR..10.7427K.
4. ↑ Hernández-Ruiz, Eugenia (2005-07-01). "Effect of Music Therapy on the Anxiety Levels and Sleep Patterns of Abused Women in Shelters" (in en). Journal of Music Therapy 42 (2): 140–158. doi:10.1093/jmt/42.2.140. ISSN 0022-2917. PMID 15913391. https://academic.oup.com/jmt/article/42/2/140/937831.
5. ↑ MORIN, C; LEBLANC, M; DALEY, M; GREGOIRE, J; MERETTE, C (March 2006). "Epidemiology of insomnia: Prevalence, self-help treatments, consultations, and determinants of help-seeking behaviors". Sleep Medicine 7 (2): 123–130. doi:10.1016/j.sleep.2005.08.008. ISSN 1389-9457. PMID 16459140. http://dx.doi.org/10.1016/j.sleep.2005.08.008.
6. ↑ de Niet, Gerrit; Tiemens, Bea; Lendemeijer, Bert; Hutschemaekers, Giel (July 2009). "Music-assisted relaxation to improve sleep quality: meta-analysis". Journal of Advanced Nursing 65 (7): 1356–1364. doi:10.1111/j.1365-2648.2009.04982.x. ISSN 0309-2402. PMID 19456998. http://dx.doi.org/10.1111/j.1365-2648.2009.04982.x.
7. ↑ Wang, Chun-Fang; Sun, Ying-Li; Zang, Hong-Xin (2014-01-01). "Music therapy improves sleep quality in acute and chronic sleep disorders: A meta-analysis of 10 randomized studies" (in en). International Journal of Nursing Studies 51 (1): 51–62. doi:10.1016/j.ijnurstu.2013.03.008. ISSN 0020-7489. PMID 23582682. http://www.sciencedirect.com/science/article/pii/S0020748913000965.
8. ↑ Koenig, J.; Jarczok, M. N.; Warth, M.; Harmat, L.; Hesse, N.; Jespersen, K. V.; Thayer, J. F.; Hillecke, T. K. (2013-10-01). "Music listening has no positive or negative effects on sleep quality of normal sleepers: Results of a randomized controlled trial". Nordic Journal of Music Therapy 22 (3): 233–242. doi:10.1080/08098131.2013.783095. ISSN 0809-8131. https://doi.org/10.1080/08098131.2013.783095.
9. ↑ 9.0 9.1 Cordi, Maren Jasmin; Ackermann, Sandra; Rasch, Björn (2019-06-24). "Effects of Relaxing Music on Healthy Sleep" (in en). Scientific Reports 9 (1): 9079. doi:10.1038/s41598-019-45608-y. ISSN 2045-2322. PMID 31235748. Bibcode: 2019NatSR...9.9079C.
10. ↑ Harmat, László; Takács, Johanna; Bódizs, Róbert (May 2008). "Music improves sleep quality in students" (in en). Journal of Advanced Nursing 62 (3): 327–335. doi:10.1111/j.1365-2648.2008.04602.x. ISSN 0309-2402. PMID 18426457. http://doi.wiley.com/10.1111/j.1365-2648.2008.04602.x.
11. ↑ Jespersen, Kira Vibe; Otto, Marit; Kringelbach, Morten; Van Someren, Eus; Vuust, Peter (August 2019). "A randomized controlled trial of bedtime music for insomnia disorder" (in en). Journal of Sleep Research 28 (4): e12817. doi:10.1111/jsr.12817. PMID 30676671. http://doi.wiley.com/10.1111/jsr.12817.
12. ↑ Deshmukh, Abhijeet D.; Sarvaiya, Avani A.; Seethalakshmi, R.; Nayak, Ajita S. (2009-03-01). "Effect of Indian classical music on quality of sleep in depressed patients: A randomized controlled trial". Nordic Journal of Music Therapy 18 (1): 70–78. doi:10.1080/08098130802697269. ISSN 0809-8131. https://doi.org/10.1080/08098130802697269.
13. ↑ de Niet, Gerrit J; Tiemens, Bea G; Kloos, Margot W; Hutschemaekers, Giel JM (December 2009). "Review of systematic reviews about the efficacy of non-pharmacological interventions to improve sleep quality in insomnia". International Journal of Evidence-Based Healthcare 7 (4): 233–242. doi:10.1111/j.1744-1609.2009.00142.x. ISSN 1744-1595. PMID 21631864. http://dx.doi.org/10.1111/j.1744-1609.2009.00142.x.
14. ↑ Dickson, Gaelen Thomas; Schubert, Emery (2019-11-01). "How does music aid sleep? literature review" (in en). Sleep Medicine 63: 142–150. doi:10.1016/j.sleep.2019.05.016. ISSN 1389-9457. PMID 31655374. http://www.sciencedirect.com/science/article/pii/S1389945719301820.
15. ↑ z3531382 (2020-04-06). "The rhythm of the night – music for a good night's sleep". https://newsroom.unsw.edu.au/news/social-affairs/rhythm-night-–-music-good-night’s-sleep.
16. ↑ Dickson, Gaelen Thomas; Schubert, Emery (2020-07-28). "Music on Prescription to Aid SLeep Quality: Literature Review" (in en). Frontiers in Psychology 11: 1695. doi:10.3389/fpsyg.2020.01695. PMID 32849025.
17. ↑ Chang, En-Ting; Lai, Hui-Ling; Chen, Pin-Wen; Hsieh, Yuan-Mei; Lee, Li-Hua (2012-08-01). "The effects of music on the sleep quality of adults with chronic insomnia using evidence from polysomnographic and self-reported analysis: A randomized control trial" (in en). International Journal of Nursing Studies 49 (8): 921–930. doi:10.1016/j.ijnurstu.2012.02.019. ISSN 0020-7489. PMID 22494532. http://www.sciencedirect.com/science/article/pii/S0020748912000855.
18. ↑ Dickson, Gaelen Thomas. "Music for Sound Health: Utilising a Theoretical Musical Framework for Invoking Relaxation, Implemented Through a Generative-music Smartphone App." PhD diss., University of Melbourne, Faculty of the Victorian College of the Arts and the Melbourne Conservatorium of Music, Victorian College of the Arts, 2015.
19. ↑ "Pzizz is Clinically Proven to Help You Sleep" (in en). https://pzizz.com/blog/science/pzizz-is-clinically-proven-to-help-you-sleep/.

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