Special feature on "Music for Sleep" recommended and supervised by sleep therapists
Della × Veggy
This is a feature article linked to the sleep feature in vol. 96 (released September 10, 2024) of "veggy," Japan's first vegetarian lifestyle magazine, which focuses on "enjoying a health-conscious life."
Stress relief before bed!
Enhance your sleep with soothing music
Music is gaining attention as a holistic way to help you fall asleep without relying on medication or supplements.
A sleep specialist explains how it works and what you should keep in mind when choosing music.
＼The one who taught me／
Miho Mitsuhashi
Sleep therapist and sleep environment planner. After working as the head of research and development at a bedding manufacturer, she went independent. To date, she has helped over 10,000 people with their sleep problems. In addition to giving lectures and writing across the country, she also produces bedding and sleep aids, and coordinates hotel guest rooms. Her books include "100 Good Things to Sleep That Will Help Adult Women with Illness and Fatigue" (Kank Publishing), among many others.
The power of music to regulate breathing and achieve good sleep
"Modern people are under a lot of stress, which is one of the causes of insomnia," says Miho Mitsuhashi, a sleep therapist.
When you're having trouble sleeping, listening to music can help you naturally change your mood and fall asleep more easily.
"Many people who can't sleep have one thought after another running through their heads, so it's important to first take your mind off those thoughts so that your brain doesn't wake up. If there's music playing in the room, your mind will be drawn to that, and your thoughts will naturally decrease. I would encourage people who haven't found aromatherapy or other methods to help alleviate their insomnia to try listening to music."
When choosing music to sleep, Mitsuhashi recommends songs without lyrics so you don't have to think too much about the meaning, songs with a slow tempo, and sounds from nature that incorporate "1/f fluctuations." He also says that the key is to play the music at a low volume so as not to disturb your sleep.
"Because your breathing synchronizes with the rhythm of the music, listening to calming music can help you take deep breaths that are ideal for sleep. Listen carefully to the sound and focus on the sensation of breathing. You'll fall asleep more easily."
According to Mitsuhashi, just as important as choosing the right song is making listening to music a habit.
"First, try listening to music while you sleep for about a week. Just like stretching before bed or putting on pajamas, making it part of your bedtime routine will help your body get into sleep mode when you listen to music. These days, you can listen to background music for good sleep on YouTube, but many of these videos are long, lasting more than two hours. With these, even if you manage to fall asleep, the sound will wake you up when your sleep becomes shallow. Therefore, I recommend a CD that can be listened to in about 60 minutes at a time."
*1/f fluctuation is a rhythmic pattern consisting of moderate regularity and suddenness that can be seen in sounds and phenomena in nature, such as the sound of waves, the murmuring of a river, the sound of rain, the rustling of trees, and birdsong. It also exists in human brain waves and heartbeats, and it is thought that the reason why listening to the sounds of nature relaxes the mind is because the body resonates with this rhythm.
A good sleep CD supervised and recommended by sleep therapist Miho Mitsuhashi
Effective for over 88% of monitors! Medical Therapy Music
"Ultimate Sleep Music" music by Mitsuhiro
"Ultimate Sleep Music" is medical therapy music that is a must-listen for anyone struggling with falling asleep or insomnia. It was created after numerous monitor surveys with the cooperation of Miho Mitsuhashi, a sleep therapist who has helped over 10,000 people with their sleep problems, and Masanori Nishida, a certified sleep medicine doctor who has also served as a visiting lecturer at Stanford University.
BGM for a comfortable sleeping environment for those who want to improve the quality of their sleep
"Blissful Sleep Music" music by Mitsuhiro
The album contains music created mainly with the sounds of nature (waves and murmuring streams) that bring tranquility to our instincts, and a piano that is full of transparency.
It can also be expected to have the effect of moderately masking (drowning out) everyday sounds that bother you while you sleep.
It can also be expected to have the effect of moderately masking (drowning out) everyday sounds that bother you while you sleep.
A music box album featuring songs perfect for relaxing before bed.
"Sleep Music Box - Best"
This album contains a wide variety of relaxing classics, as well as familiar standards from Studio Ghibli, Disney, jazz, and pop music, all with a relaxed tempo and beautiful music box tones. Recommended as background music before going to sleep.
A quiet night story unfolding around the theme of a beautiful starry sky
"Starry Night - Music for a Happy Sleep"
This is an original album by Makiko Hirohashi, a musician who has worked on many "soothing music" works, including "Music Gentle on the Autonomic Nerve." Gentle music unfolds alongside the sounds of the night, which can be heard with careful listening.