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The rhythm of the night: How music can help insomnia
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Insomnia
- Thoughts and restlessness are a product of stress and worry and lead to a common problem: Insomnia.
- Being unable to sleep can cause further mental health issues like chronic anxiety and depression due to more time spent lying awake and worrying.
- The world has witnessed a surge in insomnia due to the ongoing pandemic and its offshoots like joblessness and health worries of our loved ones.
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Music And Sleep
Music of various minimalistic and calm genres has the ability to silence any sleep-preventing thoughts, with the positive distraction of music being safer and as much effective as a sleep medication.
Ambient beats, dreamy landscapes and delicate strains of the piano or the sitar (an ancient Indian guitar) naturally imbues positive mental states, infusing rhythmic color and emotions and creating hypnotic pulses that promote sleep.
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A Sonic Environment To Doze Off
Though any slow music can promote sleep (provided it has around 60 to 80 beats per minute) classical music goes further and even impacts the ‘parasympathetic nervous system’ of the body, which is responsible for resting and digesting food.
Frédéric Chopin’s Nocturnes, 21 solo piano pieces that transform the mind into a dream state, are masterpiece compositions that even mimic the oncoming of sleep by ending without any ending, similar to how one never registers the exact moment one falls asleep.
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Autonomous Sensory Meridian Response (ASMR)
Whether it is an eight-hour soundscape on Headspace, or a Sleep Whispers podcast that tell stories in a whispering mode to calm and hypnotize the brain, the sonorous format used is called Autonomous Sensory Meridian Response(ASMR) that uses sonic triggers to induce euphoria and relaxation in the brain, pushing it towards a dream state.
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How alcohol affects sleep
A lot of the symptoms associated with a hangover are a product of sleep deprivation.
Alcohol affects our ability to get into what is known as rapid eye movement (REM...
Eating before bed
It is important to leave at least a couple of hours between eating and sleeping.
There is a whole raft of so-called sleepy foods – anything containing tryptophan, serotonin, melatonin, magnesium, calcium, potassium – often eaten in the hope they will aid sleep.
If you do want to eat these foods, do it because it’s a nice ritual, not because you need it to sleep.
A cure for sleepwalking
There isn’t a cure.
People who sleepwalk usually are advised to keep their room safe by locking windows and doors, and to maintain what’s called good sleep hygiene: keep to a regular sleep routine, turn mobile phones off, avoid stimulants, and so on. Sleepwalking can often occur as a result of poor or disrupted sleep.
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Exercises For Posture Correction
- Plank: Hold the initial push-up position, legs straight. Don’t allow your lower back to sink, and make sure you are looking down at the floor.
- Wall Angels: Lean bac...
Posture Belt
Wearing a posture belt during the first few hours of morning is good practice.
- Place the strap over your upper back and hold the ends in each hand.
- Drape each end of the strap over its respective shoulder.
- Cross the strap in the back holding one end in each hand.
- Pull the straps so that you feel it in your trapezius muscles and secure the ends at the front.
Reverse Plank Bridge
- Keep your arms straight and pull your shoulders back.
- Bring your shoulder blades together.
- Tuck your chin.
- Push your chest up and extend your spine.
- Your fingers can be pointed forward or backward.
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Creating a sleep-inducing environment
- Turn the temperature between 60 and 72 degrees.
- Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melat...