MUSIC AS AN ESSENTIAL AID FOR IMPROVING SLEEP
In previous articles, I spoke of the three main elements of our Effortless Sleep course, From Restless Nights to Effortless Sleep:
· Cognitive Behavioral Therapy for Insomnia (CBT-I)
In a way, music is a fundamental support for all three of these methods. There are several unusually powerful ways we incorporate music in the course. In this article I’m going to focus on the general power of music to make deep relaxation easier. In the next article I’ll talk about how learning to use music to “dissolve” the sense of solidity of the physical body can amplify the power of Yoga Nidra.
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Some years ago, when I conducted research on lucid dreams (dreams in which you know you are dreaming), I had a group of 12 people who met every week for 6 months. I taught them several dozen different techniques for becoming conscious in their dreams, but by far the most successful ”technique” for them was using music I composed especially for the project.
Some years earlier, as a professional pianist/composer, I had some informal training in music therapy. I used some of that learning to help dancers I worked with be more in sync with the music. I went into the lucid dream research project excited about the possibility of using music to help people sleep and have more vivid dreams.
I was astonished to see a) how much easier it was for the research subjects to fall asleep after listening to the music; (b) how much more refreshed and energized they were upon waking up; and © how much easier it was for them to become conscious in their dreams.
Developing the ability to become conscious in your dreams is not a part of this course (though it will be addressed in the Alumni Community which is available after completing the course). In the course itself, the music serves to facilitate the transition from into Stage 1 sleep, and at a slightly more advanced level, from Stage 1 into Stage 2 sleep, and it helps to turn what had been a tension fraught proposition into a very enjoyable experience.
Here is some of the research regarding the value of music for healing in general, and for improving sleep in particular.
The Power of Music to Calm The Mind And Body
Over 50 years of research has shown music to have wide-ranging, beneficial effects on many systems of the body including the ANS (autonomic nervous system), the CNS (central nervous system), the endocrine, musculo-skeletal, cardiovascular, and gastro-intestinal systems.
Psychologist Daniel J. Leviton is one of the most prominent researchers in this field. His findings showed that music improves the immune system, can be more effective than prescription drugs in reducing anxiety before surgery, and reduces stress in pediatric emergency room patients. Research done at the Beth Israel Center’s Louis Armstrong Center for Music and Medicine has further shown that music has beneficial effects on premature babies. And the Mayo Clinic conducted research showing that music can slow the decline of cognitive abilities in those with Alzheimer’s and other kinds of dementia.
Other effects of music on the body that have been established by research include:
- Stimulation of the Parasympathetic Nervous System which facilitates deep relaxation
- Enhancing the movement of neurotransmitters and hormones between the brain and the gut, alleviating a wide range of digestive issues including many kinds of stomach pain as well as Irritable Bowel Syndrome
- Strengthening of the immune system
- Strengthening of the cardiovascular system, leading to overall improved heart health
- Improving the Central Nervous System’s capacity for effortless attention and its use of our working, short and long-term memory
- Improvement of sleep:
- One study with 272 premature infants showed that listening to soothing music improved their breathing, sleeping, and eating patterns
- A number of studies showed a significant decrease in the time it takes to fall asleep when listening to music
- Studies show that music supports the endocrine system by enhancing the production and regulation of hormones such as melatonin and adenosine which are helpful for falling asleep
When combined with CBT-I, Effortless Mindfulness and Yoga Nidra, music is not just profoundly effective for improving all aspects of sleep, but makes the learning process for improving sleep deeply enjoyable and reward.
For more information on our effortless sleep course, please see www.RememberToBe.Life .
