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How to Create the Best Music Playlist for Better Sleep

Hearing the right sounds before bed can be the best sleep trick there is. There’s solid evidence that listening to relaxing music before bed can be beneficial, but it’s important to do it right. The trick is to add soothing sounds, like soothing instrumentals or songs and sounds that make you relax. Pro tip: Sorry, the songs you have on your party or hype up playlists don’t have a place in your sleep playlist.

Instead, here are the best types of sleep music and sounds for your bedtime playlist, and an explanation of the science behind listening to music before bed.

For even more help with sleeping at night, pair listening to music Yoga before bed or this Six natural sleep aids.

Music is a good alternative to television

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Many of us these days have our phones strapped to our waists and while away the time watching our favorite shows. It’s easier said than done, but avoiding your devices an hour to an hour and a half before bed is beneficial to promoting better sleep. There are a few reasons for this.

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Blue light is emitted by tech devices like phones, laptops, and TVs, but it has a negative impact on sleep latency (the time it takes to fall asleep). The body’s circadian rhythm, or internal clock, is influenced by external signals such as light and darkness. The blue light signals that it’s not bedtime yet, which limits the body’s natural production of melatonin.

Music is a good alternative to watching TV or YouTube videos because it distracts you and helps you fall asleep without having to open your eyes and watch.

Continue reading: How learning your chronotype can help you sleep better

Why music and noise can help you fall asleep

As you may know from experience, music has the power to affect different feelings and emotions when you listen to it. According to the National Library of Medicine, one study showed that music increased oxytocin levels and feelings of relaxation. Listening to sedatives seems to have a relaxing effect on the body and helps you fall asleep more easily.

The type of music you listen to makes a difference and the best results seem to occur with classical music, instrumentals and 60 beats per minute rhythms. Not coincidentally, your heart rate drops to around 60 beats per minute as you begin to fall into the incipient sleep stage. Listening to music at the same tempo can, in its own way, promote drowsiness.

8 tips for creating a good sleep playlist

Now that we know how music affects our sleep, let’s dive into how to create the perfect sleep playlist for you.

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1. Sleep with slow jams

No matter what songs or instrumentals you want to add to your music playlist, make sure they’re slow. The best songs for dancing and headbanging should be avoided at all costs. Songs with piano, harp, violin and soft drums can help.

2. Enjoy the music you add to your list

While classical music can help you fall asleep, the NIM found, personal preference is also important when choosing the perfect sleep playlist songs. If classical music isn’t your thing, consider other slow-paced songs or artists you already enjoy listening to. You can also check for new music by checking out your music provider’s curated sleep playlists (Apple Music, Spotify, Prime Music) or other people’s own sleep playlists.

3. Listen to a song in full before adding it

Try not to record songs you’ve never heard before. Test a song before adding it to see if it suits you and sleep. Many songs have tempo changes, and you should make sure there aren’t any surprise guitar riffs that might wake you up. In general, you want to feel relaxed when you’re listening to a song for your playlist, so skip it if it’s not enough.

smiling woman with headphones

Andrea Piacquadio/Pexels

4. Try a song in another language

You don’t know what the singer is saying, but that’s the point. Listening to soothing music in another language can help you feel relaxed and distracted from intrusive thoughts without the possibility of texts affecting you negatively.

5. Consider ASMR and other soothing sounds

Music isn’t the only sound that can promote better sleep. You can also try listening to ASMR or soothing sounds like ocean waves or nature sounds. ASMR stands for Autonomous Sensory Meridian Response and is a sensation resulting from certain gentle sounds that induce tingling or feelings of relaxation. You can find numerous ASMRtists and their playlists or pre-curated nature playlists on popular music streaming services.

6. Opt for 432Hz music

If you’re having trouble picking songs to help you relax, consider a 432Hz playlist. A 2019 study found that listening to 432Hz music can help you relax and promote better sleep quality. The same study concluded that listening to this type of music can reduce sleep latency and have a significant calming effect.

7. Use sleep headphones

You can use a speaker on your device to listen to your sleep playlist or headphones. However, some headphones are too bulky and uncomfortable to wear while sleeping. This list of best headphones for sleeping has proven that it gets the job done without waking us up in the middle of the night.

8. Use a sleep timer

Some apps let you set a sleep timer that stops playing your music after a certain amount of time. While soft music is beneficial for sleep, you might not want it to be on a loop throughout the night. Spotify has launched a sleep timer with instructions on how to set it, as has Amazon Music, and you can create a makeshift sleep timer for Apple Music by following these tips.

You don’t have to settle for bad sleep. learn how to Make the most of your sleepor follow these steps to help you fall asleep in 10 minutes or less.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.

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