Best Music for Deep Sleep (+3 Bedtime Tips)
Are you struggling to either fall asleep or stay asleep?
Read this article to get access to the best deep sleep music, but also learn the health benefits of music and what is proper sleep hygiene.
Deep sleep music links
We chose six deep sleep music playlists that we found to be truly relaxing, stress-relieving, and accessible to anyone.
Make sure you check them out and also read below about other ways to fall asleep during the night.
- Relaxing Sleep Music: Deep Sleeping Music, Relaxing Music, Stress Relief, Meditation Music – a 3 hours marathon of calming deep sleep music
- Instant Relief from Stress and Anxiety | Detox Negative Emotions, Calm Nature Healing Sleep Music – for those nights when your thoughts and worries won’t let you drift away
- 10 Hours of Deep Sleep Music – Relaxing Music for Sleeping & Meditation by Soothing Relaxation – a 10 hours long playlist of deep sleep music to help you relax and that got you covered for an entire night
- Quiet Night – Deep Sleep Music with Black Screen – 3 hours of ambient music to help you calm your mind
- 30 Minute Deep Sleep Music: Calming Music, Relaxing Music, Soothing Music, Calming Music – fall asleep in just half an hour with this relaxing deep sleep music playlist
- Deep Sleep Music – Ocean Waves, Fall Asleep Fast, Relaxing Music, Sleeping Music – there’s nothing more relaxing than the sound of the ocean waves before falling asleep.
Yous will also enjoy music for mental health as it will relax your nerves and mind.
The health benefits of music
Music not only relaxes us but also gives us energy, helps us focus.
People who wake up scared in the middle of the night and don’t know why can also relax by listening music, to fall back asleep. But in severe cases, Temazepam might be needed.
What exactly are the many mental and physical benefits of music? Here are just a few examples:
Music supports the secretion of dopamine – Dopamine is a hormone released in the body during sexual intercourse and while we eat the care of the food we like.
The role is something that conveys a state of happiness, contentment, satisfaction.
It is important to listen to a musical genre that does not take place, otherwise, music can increase stress and agitation.
Favourite music makes us more generous – A study from 2014 showed that the subjects who listen only for a few minutes of their favourite music, proved to be louder and more generous.
We can hear it clear before we are born – In the 1990s, scientist Sheila Woodward of the University of Capetown was able to establish that we can hear music while in the womb.
Music increases our immunity – A 2013 study linked the effects of music on building immunity.
They also found that music makes us more calm, helps us to relax and it also dramatically reduces anxiety.
It supports brain oxygenation – In 2012, a special study was conducted on performance cyclists.
They were divided into 2 groups: the first group listened to music in the city, a second group did not.
The conclusion was that the first group of cyclists needed 7% less oxygen.
You might also enjoy listening to songs about dreams and soothe yourself.
A proper sleep hygiene
Maintaining a regular sleep schedule is the most important measure to combat insomnia.
This involves observing a constant sleep interval, going to bed at the same time every night, waking up at the same time, day by day.
First of all, you need to notice what your optimal sleep schedule is. For one or two weeks you can experiment, going to bed at the same time in the evening, and you will wake up without an alarm clock for a few days in a row.
You may initially tend to sleep more to recover from previous fatigue.
Afterwards, bedtime must be observed daily, including weekends.
If you need to wake up earlier in the morning than at the convenient time observed during the trial period, then it is probably necessary to go to bed earlier in the evening, needing several hours of night’s sleep.
If you feel the need for extra rest, it is more useful to sleep at lunch than to prolong your morning sleep.
You can also try relaxation exercises. Avoid falling asleep after dinner, dealing with other tasks (for example, washing dishes, a discussion, a walk).
The circadian rhythm (sleep-wake) must be adjusted naturally. Under the effect of light exposure, the pituitary gland secretes melatonin, a hormone involved in the generation of the sleep-wake cycle.
Thus, in the dark, more melatonin is secreted which facilitates drowsiness, and when it is light, the secretion decreases, allowing you to be alert, awake.
Because strong light from a TV or computer screen can suppress melatonin production, it is not advisable to fall asleep with the TV on.
It is also advisable not to read before bed on a gadget with a bright screen (iPad, smartphone, kindle) and it is preferable to read with a warm light lamp.
In order to reduce daytime drowsiness, it is important to spend as much time outside as possible in natural light, to have a living or working space that is well enough lit during the day and it is preferable not to wear sunglasses in the morning.
Creating a relaxing atmosphere in the bedroom is essential. For people with insomnia, it is often difficult to change their sleep schedule because the period until falling asleep (sleep latency) is very long, requiring a long period of relaxation.
That is why it is very useful to create a relaxing atmosphere in the bedroom.
The bedroom should be quiet, airy, temperature around 18 degrees Celsius, comfortable bed.
This is a room reserved only for relaxation.
Before falling asleep you can conceive a relaxation ritual, reading a book, listening to soothing songs or an audiobook, a warm bath.
Stress and anxiety control. Anxious, stressed, angry people often have difficulty falling asleep or wake up frequently during the night.
This is a signal that stress and anxiety need to be controlled. It is necessary to understand your concerns and to control your attitude by thinking positively.
Learn how to effectively manage your time, cope with stress and think calmly in perspective; this way you will be able to sleep better.
Relaxation techniques to improve sleep can be beneficial for everyone, but especially for those with difficulty falling asleep.
Practising relaxation techniques before bed is an excellent way to calm down, calm thoughts and prepare for sleep.
Some simple relaxation techniques:
- deep breaths – close your eyes and try to breathe slowly, deeply, deeper with each breath
- progressive muscle relaxation. Starting with your toes, tense all your muscles as hard as you can and then relax completely. Try to visualize the relaxation from the feet to the head
- imagining a soothing place. Close your eyes and imagine a place, a landscape or a pleasant activity that will relax you. Focus on the relaxing, restful effect on you.
Ways to fall asleep during the night
During a normal night’s sleep, we all have small night-time waking breaks, which we usually don’t remember.
If you wake up at night and can’t fall back asleep, you can use the following tricks:
- stay in bed, in a relaxed position, with relaxed muscles, “visualizing” the peace during sleep. Focus on the sensations in your body, from the feet, slowly to the head. The goal is to relax the body and not fall asleep, you can try any of the relaxation techniques described above. Although relaxation is not a substitute for sleep, it helps to rest the body and mind
- If you stay up at night for more than 15 minutes, you can get up to do an activity that does not involve physical effort, reading a book in warm light, for example. It is preferable to avoid any kind of light screens, TV, ebook, mobile phones. A light meal or herbal tea can help you fall asleep again
- don’t think about the problems of the day, don’t look for solutions. Postpone worries for the next day. But if an extraordinary idea keeps you awake, write it down on paper and fall asleep because in the morning, being rested, you will be able to be more creative and more productive.
Tips to fall asleep easier
Establish an evening routine
A predictable life, in which you have a similar schedule every day, is beneficial for both body and mind. In fact, the daily routine is crucial for the body’s internal clock.
Therefore, an evening ritual that you repeat daily will tell your body that it is time for sleep. When you do the same thing every night, your body will be better prepared for sleep at the right time.
7:30 pm: Make no effort after this hour.
8.30 pm: Make a list of things you need to do in the next few days and things that might be bothering you. This way you clear your mind of negative things and you can focus on other things.
9.00 pm: Only dim lights after this time. Don’t drink anything after this hour.
9:30 pm: Turn off all electronic objects. Take a warm shower and relax.
10:00 pm: Lie down in bed and read a magazine or a book. Listen to relaxing music.
10:30 pm: Kill the lights and go to bed.
Help your body to relax
One option is to take a hot shower or if you prefer, a hot one. Hot water will raise your body temperature and, as a result, after you get out of the shower, your body will go through a process in which its temperature must drop.
This process creates a feeling of drowsiness.
When lying in bed, focus on all parts of the body and think that your whole body is relaxing.
Try these breathing techniques
There are three breathing techniques that help you fall asleep:
- Technique 4-7-8
This technique was developed by sleep expert Dr Andrew Weil. It is said to help you fall asleep in about 60 seconds. Here’s how to use this technique:
1. Hold the tip of your tongue behind your front teeth.
2. Exhale the air through your mouth trying to make a hissing sound.
3. Inhale through your nose as you count to 4.
4. Hold your breath as you count to 7.
5. Exhale through your mouth as you count to 8, while making a hissing sound again. By the time you reach 8, you should have expelled all the air from your lungs.
6. Repeat the procedure a maximum of 4 times.
This technique allows a large amount of air to enter your lungs and therefore facilitates the oxygenation of the body. The tea technique also helps to calm you down.
- Focus on breathing
Focus on breathing and how your chest rises and falls as you breathe. Focus on the parts of the body with which you breathe: lungs, nose.
- Yawn even when you don’t feel like it
We yawn when we are tired, but even if we do not feel tired, we may fall asleep if we yawn. By yawning we calm our body.
In this article, you learned about the health benefits of music, which is proper sleep hygiene and you also got great tips to fall asleep easier.
Hopefully, these types and the six deep sleep music links will help you achieve the highest sleeping score.
If you have questions, comments or recommendations of deep sleep music, do let us know!