"Epidemiology of insomnia: Prevalence, self-help treatments, consultations, and determinants of help-seeking behaviors".
The Cochrane Database of Systematic Reviews. "Listening to music for insomnia in adults". Pando-Naude, Victor Koenig, Julian Jennum, Poul Vuust, Peter ().
SLEEP MUSIC TRIAL
"A randomized controlled trial of bedtime music for insomnia disorder". ^ a b Jespersen, Kira Vibe Otto, Marit Kringelbach, Morten Van Someren, Eus Vuust, Peter (August 2019).Max Richter - Sleep (album) - David Eagleman (neuroscience).Marconi Union - Weightless (song) - Lyz Cooper (sound therapy).Pzizz (app) - Maryanne Garry (psychology).Can't Sleep (app) - Gaelen Thomas Dickson (music psychology).
Sedative music developed in collaboration with researchers The selection of music (self selected or researcher selected) does not appear to impact sleep quality. The characteristics of music that have improved sleep quality in the music-sleep literature include slow tempo, small change of rhythm, and moderate pitch variation of melody. Although researchers have recognised a wide diversity of music genres aiding sleep. Typical genres of music used for sleep (sedative music) include classical music, ethnic music, ambient music, meditation music and lullabies. Music improved sleep quality with increased exposure regardless of differences in the demographic, music genre, duration of treatment, and exposure frequency.ĭickson suggests to "listen to music that you find relaxing, at the same time, every night for at least three weeks". Music requires a minimum of three weeks for individuals suffering mild insomnia to become healthy sleepers and continues to improve sleep quality over three months. Relaxation: 'where music encourages physiological or psychological relaxation.'ĭickson & Schubert proposed Habit Formation as an additional RPR under the Arts on Prescription model.Expectation: 'individuals cultural beliefs around music.'.Distraction: 'where music acts as a focal point to distract from inner stressful thoughts.'.Enjoyment: 'listening to preferred, emotionally relatable or pleasant music.'.Masking: 'obscuring noxious background noise with music.'.Entrainment: 'synchronization of biological rhythms to beat structures in music.'.Mechanisms Dickson & Schubert's RPR ĭickson & Schubert summarized and evaluated six researcher proposed reasons (RPR) by which music could potentially aid sleep:
One review of non-pharmacological sleep aids identified music as the only sleep aid with adequate research. In direct comparisons, music has improved sleep quality greater than audiobooks and has been comparable to sedative hypnotics.
However, findings are less consistent with improving sleep quality of 'normal' sleepers. Research indicates that music may improve subjective sleep quality in adults with sleep problems. Research suggests that prevalence of music as a sleep aid may be up to 25% in the general population. Music can be combined with relaxation techniques such as breathing exercises and progressive muscle relaxation. Music is easy to administer and has no reported side effects. This process can be either self-prescribed or under the guidance of a music therapist. Music and sleep involves the listening of music in order to improve sleep quality or improve sleep onset insomnia in adults (for infant use of music and sleep, see lullaby). Listening of music to improve sleep quality
0 kommentar(er)
