Relaxing before bed is important for getting good quality sleep.

People recover from physical and mental fatigue when they sleep, and the Ministry of Health, Labour and Welfare has announced that poor quality sleep can lead to mental health problems and a higher risk of lifestyle-related diseases.

One way to improve the quality of your sleep is to listen to music before going to bed. However, you can't expect much effect if you just listen to your favorite music randomly.

This article explains the key points of listening to music to improve the quality of your sleep. If you want to improve the quality of your sleep, be sure to check it out. 

1. Great for relaxation! Choose music that contains "1/f fluctuations"

You may find it soothing to see the flickering of a candle flame, or hear the murmuring of a stream or the sound of waves lapping on the beach. This is the effect of fluctuations that exist in nature and is called "1/f fluctuations."

Classical music and healing music also contain 1/f fluctuations, and are known to generate alpha waves in the brain. Alpha waves are brain waves that dominate the parasympathetic nervous system, which brings relaxation to the body, and relax not only the body but also the mind.

In one study, 99 nursing students were given the opportunity to try out "autogenic training," "progressive muscle relaxation," "aromatherapy," and "music therapy (alpha wave music)." It was reported that the technique that most helped them to relax was "music therapy," with 51% of respondents choosing this technique.

To ensure a good night's sleep, it's a good idea to listen to music that stimulates the production of alpha waves before bed. As mentioned above, classical music and music that includes the sound of waves are recommended because they contain 1/f fluctuations. Since personal preferences are important, try to find relaxing songs that suit you.

2. Avoid earphones or headphones before going to bed and listen to music through speakers

If you want to listen to music before going to bed, we recommend speakers over earphones or headphones. If you fall asleep with earphones or headphones on, there is a risk that they may injure your ears or get tangled around your neck when you turn over in your sleep.

Recently, there are many speakers available for use before bed. There is a wide variety of high-performance speakers, including pillow-shaped speakers, eye mask-shaped speakers, and speakers that are integrated with lighting, so be sure to check them out.

3. Avoid listening to music while sleeping to give your brain a rest.

Listening to music before going to bed can help you relax, but if you continue listening to music while you sleep, your brain will be stimulated without a break, which can lead to poor quality sleep. It's a good idea to set aside 10 minutes of time to sit and listen to music as part of your pre-bedtime routine.

Also, rather than listening to music while you sleep, you can set a timer so that the music stops when you are about to fall asleep.

4. Avoid songs with a lot of pitch and tempo changes, or songs with lyrics.

Even in classical music, avoid pieces with large changes in pitch or tempo. Sudden changes in the melody affect the brain. Choose pieces with a steady rhythm as much as possible.

Also, I recommend songs without lyrics. If there are lyrics, you will have to keep track of them in your head, which will prevent your brain from resting, so it is better to choose songs with only a melody.

Listen to relaxing music to improve your sleep quality

These are some tips for choosing music that will improve the quality of your sleep. Being able to relax before bedtime will lead to better quality sleep. Make effective use of classical or healing music that contains "1/f fluctuation" to ensure a good night's sleep.