Beautyful Relaxing music & Rain Sounds

[ WELLCOME TO RELAXATION IS POWER CHANNEL ] [ Can Music Help You Fall Asleep? ] [ Parents know from experience that lullabies and gentle rhythms can help babies to fall asleep. Science supports this common observation, showing that children of all ages, from premature infants1 to elementary school children2, sleep better after listening to soothing melodies. ] [ Fortunately, children aren’t the only ones who can benefit from lullabies before bedtime. People across age groups report better sleep quality after listening to calming music. ] [ In one study, adults who listened to 45 minutes of music before going to sleep reported having better sleep quality beginning on the very first night3. Even more encouraging is that this benefit appears to have a cumulative effect with study participants reporting better sleep the more often they incorporated music into their nightly routine. ] [ Using music can also decrease the time it takes to fall asleep. In a study of women with symptoms of insomnia, participants played a self-selected album when getting into bed for 10 consecutive nights4. Before adding music to their evening routine it took participants from 27 to 69 minutes to fall asleep, after adding music it only took 6 to 13 minutes. ] [ In addition to facilitating quickly falling asleep and improving sleep quality, playing music before bed can improve sleep efficiency, which means more time that you are in bed is actually spent sleeping. Improved sleep efficiency equals more consistent rest and less waking up during the night.] [ Evolving Science About Music and Health ] [ Interest in music’s effects on the body continues to grow, and major research programs are dedicated to uncovering new ways that music can benefit health. For example, in 2017 the National Institutes of Health partnered with the John F. Kennedy Center for the Performing Arts to announce the Sound Health Initiative. This program initiative supports research that focuses on the use of music in health care settings and has already funded several projects. ] [ How to Make Music Part of Your Sleep Hygiene ] [ Music can be a great part of healthy sleep hygiene. Here are a few tips to keep in mind while incorporating music into a sleep-promoting evening routine.] [ Make it a habit: Routine is great for sleep. ] [ Create evening rituals that give the body sufficient time to wind down, incorporating music in a way that’s calming and consistent. ] [ Find enjoyable songs: If a pre-made playlist isn’t working, try making a mix of songs that you find enjoyable. While many people benefit from songs with a slower tempo, others may find relaxation with more upbeat music. Feel free to experiment and see what works best. ] [ Avoid songs that cause strong emotional reactions: We all have songs that bring up strong emotions. Listening to those while trying to sleep may not be a great idea, so try music that’s neutral or positive. ] [ Be careful with headphones: Headphones and earbuds may cause damage to the ear canal while sleeping if the volume is too high. Sleeping with earbuds can also lead to a buildup of earwax and may increase the risk of ear infections. Instead, try setting up a small stereo or speaker somewhere close to the bed. Choose speakers without bright light, which can interfere with sleep, and find a volume that is soothing and not disruptive. ]