Music, Relaxation, and Sleep

 

Listen to and Enjoy Relaxing Music

            The music you listen to for this purpose must be enjoyable to you, but also genuinely relaxing.

            Many years ago, as a children’s therapist, I was talking with a young man about relaxing music.  He said he relaxed to Metallica.  I did not confront him, but suggested we "check it out".  I asked him to bring some Metallica in the next week when we got together.  I hooked him up to some simple bio-feedback equipment and explained to him what would happen as he relaxed or became tenser.  I then turned on the music and left the room.  When the song had finished, I returned to the room and we looked at the readings together.  He concluded that Metallica was not as relaxing as he thought.

            Very relaxing music will be more like baroque and less like Metallica; however, some people hate baroque music and so this would not be a good type of music for relaxation for everyone.  For some people, old country music may be very relaxing.  The rhythm of relaxing music will be slower to match slower breathing, a slower heartbeat, and more relaxed brainwaves.  You will be able to enjoy the music at a lower volume.  Baroque is great for some because it often does all of these.  Pachelbel’s Canon can be particularly good because it matches an almost perfect brainwave for learning and relaxation.

            One of the keys to relaxing music, as well as other stress reduction and relaxation exercises is the understanding that almost no one can go from 80 miles per hour to 25 miles per hour in just a couple seconds and feel relaxed.  Have you ever been driving on a freeway at 80 mph and turned into a town where you had to immediately slow down to 25 mph?  For many this can cause a bit of anxiety for at least a short period of time.  Something internally wants to speed up and this can cause anxiety.  It is the same with music.  If you are really stressed or anxious and sit or lay down and start listening to something like Pachelbel’s Cannon, even if you like that type of music, it can cause more stress than it relieves, at least for a while.  Some people can be going 'a million miles an hour, then immediately lie down and go to sleep.  Many of us do best with a routine and time to wind down before falling asleep.   This is also one of the reasons it can be difficult to wrestle with the kids one minute and then put them to bed the next.  Bedtime routines that help prepare and relax, can be extremely helpful for most children and adults.  When using music to help you relax, if your mind and body have been going 75 or 80 miles per hour, you may want to start with a beat in-between where you are at, and the slow even rhythm of Pachelbel’s Cannon or something similarly slow and relaxing.  (Pachelbel’s Cannon, or something similar may be too slow and actually irritating.)  You may want to start with some easy listening music.  Personally, I like old Rhythm and Blues (I especially love The Drifters and Sam Cooke), Country, Michael Buble’, or Andrea Bocelli. 

            No matter the techniques you are using for relaxation, transitioning from 75 to 25 or even slower (sleep) can take longer for some than others.  Routines (done the same repeatedly) that gradually help you or others step down and relax can be very helpful.  Routines provide cues that tell your mind, help your mind and body relax.  Cues such as smells, routines, and music, can help change us from stressed to relaxed and can become habitual as we repeat and practice.

            Remember, when you use music, it must be both relaxing and enjoyable for you… or the child if you are trying to help a child relax.

ACTIVITY:

            Stop and listen to a slow, quiet, relaxing piece of music.  This could be some kinds of country music, something New Age, or Pachelbel’s Cannon.

The version of Pachelbel’s Cannon I often like to use IF I am prepared for deeper relaxation is by Daniel Kobialka.  Find music that works well for you and listen to it when you need to and are prepared to relax.

For more information on music and relaxation, click here.

For more research on music and sleep, click here. 

For more examples of potentially relaxing music, go to the beginning of this series by clicking here.

Click here to continue with this series for: scents and essential oils.