Image by sweetlouise via Pixabay
By: Ri Wescott
Are you struggling to fall asleep due to the stress of rigorous college coursework? Maybe a noisy roommate keeping you up at night? Using music to assist in falling asleep may be the solution.
Many people struggle with sleeping problems and these problems are only heightened when large amounts of stress and being in a new environment is involved. College students are prone to more stress and/or anxiety because of large amounts of difficult work while also adjusting to being independent and living in a new place with new people. It makes sense that a lot of college students would have a hard time adjusting to an unfamiliar sleep schedule.
One of the most effective ways that’s been found to help people doze off to sleep easier is using music to aid in the process. In an academic article posted by Sleep Foundation, scientific evidence is presented as to why listening to music while sleeping can help us improve how we sleep and how fast we can get there.
Our body’s autonomic nervous system naturally reacts to music we are listening to by lowering our heart rates, slowing our breathing patterns, and reducing our blood pressure which causes our bodies to physically relax. Music can also help mentally by causing the brain to avoid overthinking and anxious thoughts by lowering cortisol levels; this allows our brains to have an easier time getting to sleep. Dopamine, a positive hormone, is released when we listen to music which will leave us feeling good during sleep; it can also help reduce physical pain as well leading to a less painful night’s sleep for people who experience chronic pain.
Along with the physical and mental benefits that music can have, it’s also practical in a college living situation. Most college students live either with a roommate, in dorms where there are rooms surrounding their own, or in houses with fellow students. College students can be loud; whether it be parties, late night furniture rearranging, or aggressive keyboard typing, there is always some sort of noise that can be distracting from a good night’s sleep. Music is an effective way to drown out noises to help avoid any sleep-interrupting sounds.
Does that mean we should listen to any music while sleeping? Technically, no. There is no one stopping you from falling asleep to screamo or dubstep, but there are certain types of music that are more recommended than others. Our bodies respond well to calmer, slower music so genres like folk, classical, soft pop, or jazz are effective. Focusing on the tempo of the music you are listening to is important as our heart rates tend to sync with the tempo of a song; it is recommended that we should be listening to music with a tempo of 60-80 BPM to reflect the 60-100 BPM of most people’s resting heart rate. Listening to the wrong type of music such as something loud, violent, and fast could lead to an increased heart rate and anxiety possibly making it harder to sleep. Volume also plays a factor since the music is supposed to aid in sleeping rather than keeping you up by being too loud. Overall, the music you pick should be calming and enjoyable allowing for an easier road to relaxation and positive feelings.
Listening to music while sleeping isn’t perfect however. Depending on the way that you are listening to music–earbuds, headphones, etc.–there could be some problems that arise. Using earbuds overnight can lead to a buildup of earwax which can result in ear pain and/or infection. Headphones, if worn tightly, could worsen blood flow and lead to body tissue death around different areas of the head. If they are corded earbuds or headphones, the possibility of strangulation arises. If music is played too loud, it could lead to depletion of one’s hearing. It is important to be smart when listening to music while sleeping because if done wrong it could lead to worse sleep or serious health issues arising.
What exactly should you be doing when choosing to sleep with music? The smartest way to listen to music while sleeping is out loud through a device’s speaker; this allows for sleep without worrying about something physically being in or on your ears allowing for more overall comfort during sleep. Having a roommate, however, could make this difficult. I recommend that people with roommates invest in a pair of sleep headphones which are a comfortable headband with built-in speakers over the ears. They are inexpensive–averaging at around twenty dollars– and comfortable to sleep in without the possible issues of headphones or earbuds. While using your speakers or sleep headphones, you should have a playlist full of calming songs that you enjoy and would help you relax at night. If you aren’t well versed at making playlists of your own, there are many already made including my own that I use every night.
College students need sleep to do well in studies and to have good physical and mental health, so music is a lifesaver during sleepless nights.