Music—that physical phenomenon of sound waves so universal that it is known and appreciated throughout the world. Regardless of genre or era, music can be relaxing, soothing, stimulating, or depressing…According to composer Richard Wagner, it“begins where the power of words ends.” It not only affects our emotions but also has physiological effects on the autonomic nervous system and the endocrine system. By listening to music that calms our nervous system or slows our heart rate, it becomes an ally in promoting good sleep.
What effects does sound have on our brains?
The perception of music is linked to various processes in the brain. The processing of sound waves takes place in the brainstem. So it’s not entirely accurate to say we listen to music with our ears— we listen to music with our heads! Acoustic information is converted into electrical impulses in the inner ear and transmitted to other regions of the brain. The primary auditory cortex is responsible for extracting acoustic features. According to psychologist and neuroscientist Stefan Koelsch, author of the book *Brain and Music*, it takes only 12 to 100 milliseconds to determine pitch, timbre, or intensity! He even notes that this information is transmitted faster than language.
The duration of this acoustic stream allows us to identify other elements, such as rhythm or intensity. All of this happens unconsciously. Breathing is regulated in the brainstem, the same area where we perceive music.
If you want to slow down your breathing to unwind after a busy day without getting bogged down in breathing exercises, then simply listen to music with slow, relaxing rhythms! Listening to calm (low-energy) music in the evening helps you drift into a pre-sleep state. Don’t worry—classical music, often labeled as relaxing background music, isn’t the only genre that offers these benefits. You’ll find all our recommendations in the “Kipli Relax Playlist.”
Better Sleep Thanks to the Relaxing Effects of Music
You’ve probably experienced how physical pain intensifies overnight, how your anxieties grow, and how everything seems less serious when you wake up. In 2019,the World Health Organization officially recognized the health benefits of music ( and the arts in general). It reduces anxiety and pain by affecting the endocrine system. It also increases the production of dopamine, endorphins, and oxytocin—neurotransmitters essential to our sense of well-being, which are particularly low while we sleep. Listening to relaxing music before bed can activate the part of the midbrain that triggers the production of opioids, helping you enjoy a better night’s sleep.
When we use the term“relaxing,”it’s not just for marketing purposes. The rhythm of a song can also affect our heart rate and help calm it. Scientists have proven the benefits of music on our body’s activity—which is why we start dancing or moving when listening to more rhythmic or melodic music. Conversely, it can affect our heart rate, slowing it down and preparing us for inactivity, or even sleep. In 2017, the Philharmonie de Paris organized a concert with Berlin-based composer Max Richter, titled “Sleep,” where the audience was invited to bring pillows and comforters to experience the effect of rhythms on sleep. Richter’s music is designed to be listened to while lying down for eight hours. Sophie Schwartz, an associate professor of neuroscience at the University of Geneva, notes that “the effects of music’s melodic quality on sleep are not well understood. However, we do know that sensory stimuli, including simple sounds, can induce the brain activity patterns typical of falling asleep and sleep.”
In her laboratory, Schwarz conducted a study in which she used a bed that gently rocked the sleeper and observed that the subject fell asleep more quickly and remained in the slow-wave sleep phase longer. During this phase, neurons exhibit highly synchronized activity.“We believe that musical rhythms likely have the same effect on sleep rhythms,”she told *Le Figaro*.
Best Practices for Maximizing the Benefits of Relaxing Music on Sleep
To reap the benefits of music, we need to be more precise in our use of the term“relaxing.”Music is considered relaxing when it is slow, with a tempo of 60 to 80 bpm (beats per minute). Its rhythm thus matches that of the heart and slows it down to a resting rate. You can also try a music therapy method developed by music therapist Stéphane Guétin to help hospitalized patients. This therapy is based on variations in rhythm and melody. Try switching from fast-tempo music (80 bpm) and gradually slowing down to other, slower pieces until you feel more relaxed.
What genre of music brings us the most peace? Relaxing music that’s ideal for sleeping and unwinding should have a slow, gentle rhythm and a pleasant melody. There’s no one-size-fits-all type of music, so choose songs based on your tastes and what you enjoy, and create your own relaxing playlist. Music therapists recommend slow, vocal jazz, soft pop, lounge, chill-out, or new age music, as well as the great masterpieces of classical music. Once you’ve created your playlist, all you have to do is settle into bed, close your eyes, and slow your breathing so that your heart rate syncs with the music’s rhythm. Let yourself drift off to the land of dreams…
Kipli's Relaxation Playlist—Songs for Restful Nights
To give you some inspiration (to each their own!!), here’s our selection of relaxing tracks that will help you enjoy a peaceful evening, making it easier to fall asleep and improving the quality of your sleep. Give them a try!