Rem Sleep Music: Effective Relaxation Or Myth?

Music has been shown to improve sleep quality, but the effects on REM sleep are less clear. While some studies have found that music increases REM sleep, others have found no positive effects on objective measures of sleep. However, music has been found to be effective in improving sleep for people with clinical insomnia, with one study showing that listening to music before sleep can lead to more time spent in REM sleep. Overall, music can be a useful tool for improving sleep, particularly for those with sleep disorders.

Music can help people with chronic insomnia

Listening to music can be an effective way to help people with chronic insomnia fall asleep. While the science is still out on the exact mechanisms behind music's impact on sleep, several studies have shown that music can improve sleep quality, especially in those with sleep disorders.

The Science of Sleep and Music

A recent study by Chang et al. found that listening to music before sleep improved sleep quality in people with chronic insomnia. The study used polysomnography, an objective measure of sleep, and found that music decreased time in Stage 2 sleep and increased REM sleep. REM sleep is crucial for restfulness and memory, so this finding suggests that music can have a restorative effect on sleep.

Another study by Jespersen et al. reported an overall positive effect of music on sleep quality in those with a sleep disorder. This meta-analysis adds further evidence to the idea that music can be a useful tool for improving sleep.

Music as a Distraction

One way that music may help people with insomnia fall asleep is by acting as a distraction from worrying thoughts. Worrying and rumination are common among people with insomnia, and music can help to shift their attention away from negative thoughts and towards the music itself. This may be especially effective when combined with other relaxation techniques.

Music and Relaxation

Music has been shown to decrease anxiety and stress, which are often underlying causes of insomnia. By inducing a state of relaxation, music can help prepare the body and mind for sleep. Slower tempos, minor tonalities, and smooth melodies are particularly effective at promoting relaxation and improving sleep.

Individual Differences

It's important to note that the effects of music on sleep may vary depending on individual differences. Factors such as age, gender, musical preference, and suggestibility (the ability to respond to suggestions) can influence how music impacts sleep. For example, one study found that low suggestible participants, or those who are less responsive to suggestions, benefited more from relaxing music before sleep.

Limitations and Future Research

While there is growing evidence that music can help people with insomnia fall asleep, more research is needed to fully understand the underlying mechanisms. Most studies rely on self-reported sleep quality, which may not always correlate with objective measures. Additionally, there may be other factors, such as medication use or substance abuse, that can influence the effectiveness of music as a sleep aid.

Further research is needed to determine the specific types of music, ideal listening times, and individual characteristics that can optimize the use of music as a sleep aid for people with chronic insomnia.

Music can reduce time in Stage 2 of the sleep cycle

Music can reduce the time spent in Stage 2 of the sleep cycle. This is the phase between wakefulness and non-REM sleep, and it usually lasts a few minutes. During this stage, the brain begins to produce "organised theta waves", which slowly shift attention from the outside environment to internal cues.

Research has shown that listening to music before sleep can shorten the duration of Stage 2 sleep. A study by Chang et al. found that listening to music for 45 minutes before sleep shortened Stage 2 sleep duration and extended REM sleep in adults with chronic insomnia. Another study by Chen et al. supported these findings, showing that sedative music playing for the first hour in bed led to shorter Stage 2 sleep and longer deep sleep in individuals with long sleep latencies.

Music can act as a distractor, helping to block out external stimuli and allowing the brain to focus on internal cues. This may be why it can reduce the time spent in Stage 2 sleep, as this stage is characterised by the brain's purposeful blocking of external sensory information.

However, it is important to note that the effects of music on sleep may vary depending on individual differences, such as suggestibility and musical engagement. Some studies have found that music improved sleep quality only in participants with low suggestibility or higher musical engagement.

Overall, while music can reduce the time spent in Stage 2 sleep, the specific effects may vary based on individual factors and the type of music listened to.

Music can induce more time spent in REM sleep

Listening to music before bed has been shown to improve sleep quality and increase the amount of time spent in REM sleep. REM sleep is the sleep stage characterised by rapid eye movements, and is thought to be critical for restfulness and memory.

Music improves sleep quality

Listening to music before bed has been shown to improve sleep quality in people with chronic insomnia. A study by Chang et al. found that music decreased time in Stage 2 sleep and increased REM sleep in adults with chronic insomnia. Another study by Jespersen and colleagues reported that music helped to improve subjective sleep quality in insomnia patients.

Music increases time spent in REM sleep

Chang et al.'s study also found that people who listened to music before bed spent more time in REM sleep. Similarly, a study by Chen et al. found that listening to music after going to bed increased the amount of deep sleep in participants with long sleep latencies.

Music as a non-pharmacological intervention

Sleep disturbances are highly common and sleep-enhancing medicine can be addictive and have side effects. Listening to music is a widely used, non-pharmacological tool to improve sleep. In an online survey, 62% of respondents stated that they had used music to help them sleep. Music has been shown to decrease anxiety and stress, and improve sleep quality in both healthy participants and patients.

Music and suggestibility

One factor that may influence the effects of music on sleep is suggestibility, or the ability of a person to respond to suggestions. A study by Cordi et al. found that low suggestible subjects (i.e. those who are less responsive to suggestions) benefitted more from listening to music before a nap, experiencing an increase in the amount of slow-wave sleep.

Music as a distraction

Music may also help with sleep by providing a distraction from worrying thoughts. Professor Michael Gradisar recommends listening to music before bed for people who tend to worry or ruminate at night, as it can act as a distraction and create a more positive association with going to bed.

Music and brainwaves

Music with an underlying rhythm of about 60 beats per minute, similar to the human heart rate, can improve sleep quality and quantity. Examples of songs with this tempo include Gotye's "Hearts a Mess" and The Commitments' "Mustang Sally".

Music can improve subjective sleep quality

Listening to music is a popular way to improve sleep quality. In an online survey, 62% of 651 respondents stated that they had used music to help them sleep. A separate survey of over 500 patients with sleep disorders reported that over 50% used music as a sleep aid.

Music has been shown to improve sleep quality in both healthy participants and patients with sleep disorders. In a meta-analysis of six studies, music helped to improve subjective sleep quality in insomnia patients. Similarly, sedative music effectively improved subjectively rated sleep in patients with sleep complaints. In 20 included trials, another meta-analysis showed positive effects of music-based interventions before bedtime on sleep quality, sleep onset latency, and sleep efficiency in patients with primary insomnia.

Music has also been shown to improve sleep quality in toddlers, preschool children, young adults, and older women. In a study of 27 female subjects, music improved subjective sleep quality compared to a control text. Participants reported better sleep quality after listening to music (3.69/5) as compared to the control text (3.28/5).

Music can be particularly effective for people with insomnia. In a randomized controlled trial, listening to soothing music before sleep improved sleep quality in people with clinical insomnia. Participants who listened to music before bed spent more time in REM sleep, which is critical for restfulness and memory.

Music can also help with falling asleep. In a study of Max Richter's eight-hour-long composition, Sleep, the music contributed to relaxation and helped induce NREM 1 sleep. However, during NREM 2 sleep, the brain actively blocks the reception of external stimuli, so the music will no longer have an effect.

Overall, listening to music before bed can be an effective, low-cost, and low-risk way to improve sleep quality.

Music can help reduce the time spent in the sleep/wake transition phase

Listening to music before bed can help reduce the time spent in the sleep/wake transition phase, or non-rapid eye movement (NREM) sleep. NREM sleep is the first phase of the sleep cycle, which is further divided into three parts: NREM 1, NREM 2, and NREM 3. During NREM 1 sleep, the body enters a state of deep relaxation, which is crucial for the transition to sleep.

Research has shown that listening to music can help individuals fall asleep faster and improve overall sleep quality. In a study conducted by Chang et al. (2012), participants with chronic insomnia who listened to music before bed reported improved sleep quality and spent less time in the NREM 2 sleep stage. NREM 2 sleep is characterized by "organized theta waves" and the appearance of K-complexes and sleep spindles in the brain wave pattern. This stage typically lasts for about 20 minutes.

Music can act as a distraction from external stimuli and facilitate the transition to sleep. During the NREM 2 stage, the brain actively blocks the reception of external sensory information, including auditory input. This means that individuals may not fully perceive the music they are listening to during this stage. However, music can still have an indirect effect on sleep by promoting relaxation and reducing anxiety and stress levels.

It is important to note that the effects of music on sleep may vary depending on individual factors such as suggestibility, age, and musical engagement. Additionally, the choice of music may also play a role, with slower and quieter music being more conducive to sleep. Overall, while music can be a useful tool to improve sleep, it should be combined with other behavioral changes and sleep hygiene practices for optimal results.

Frequently asked questions