SoundLINCS with Sleep Hub
It is common knowledge that sleep is important for mental and physical well-being. So how can music help with this?
soundLINCS have been operating as a not-for-profit community music organisation for 26 years and we have seen first-hand the impact sound can have on a person’s well-being. Working in partnership with local, regional and national organisations, soundLINCS provides and develops high quality and innovative music-making opportunities and training for all ages and communities.
Music reduces cortisol levels (the body’s stress hormone)
and promotes the release of dopamine (the body’s happy hormone).
It relaxes you and calms the body – both essential elements of getting to sleep.
How can I use music to get a better night’s sleep?
- Tailor it to you – Many studies have shown it doesn’t matter what music you play but it should be music you’re familiar with and that you enjoy. If you don’t like the music, your body is less likely to release dopamine and more likely to keep producing cortisol which can lead to poorer quality sleep. Remember you know what works best for you – make sure you listen to your body!
- Slow your heartrate – Researchers have found that slower music with a BPM of 60-80 can encourage your heartbeat to sync and slow with the music. Part of your body’s preparation for sleep includes slowing your heartrate, therefore slow music may help you feel sleepier.
- Find a continuous playlist – Have you ever fallen asleep to soothing music only to be woken several hours later to loud pop blasting at you from Spotify recommended? Find a playlist with an 8-10 hour length to see you through until morning and to encourage deep, uninterrupted sleep. You can make your own, with all your favourite music that relaxes you or choose one of the hundreds that can be found on online streaming platforms.
- Listen to soundscapes – Music with lyrics can engage our brains and sometimes makes it harder to switch off – try a soothing soundscape instead, for example rainforest noises or whale song.
- Listen to guided meditation or sleep podcasts – Sound can work just as well as music and being guided through breathing exercises may help to calm your mind.
- Try to avoid using headphones – Wired headphones poses a potential choking hazard and wearing in-ear earphones for extended periods can cause damage to your ears. Try playing the music out loud or invest in a pair of open headphones or bone conducting ones.
Music can have great positive effects on both sleep and overall well-being. The impact on both physical and mental health means music is a vital tool in living (and sleeping) better.
soundLINCS offers a wide range of projects, from Lincolnshire Sings to Bourne Community Radio. The soundLINCS UpBEAT! programme is a social prescribing service offering one-to-one and group sessions aiming to improve mental and physical wellbeing through music. To find out more click our logo
