Effects of Relaxing Music on Healthy Sleep

Cordi, Maren Jasmin; Ackermann, Sandra; Rasch, Björn

doi:10.1038/s41598-019-45608-y

Cited by 63 publications

(56 citation statements)

References 42 publications

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“…Furthermore, our finding that music listening might increase the percentage of stage N3 sleep is similar to that of Chen et al, 18 who found that music listening was associated with increased SWS in people with long sleep latency. In another study, increase of SWS was only found among highly suggestible individuals 19 . www.nature.com/scientificreports www.nature.com/scientificreports/ Contrary to the observations of our study, one study 15 showed that listening to music for 45 minutes resulted in increased REM sleep, whereas our study found no such effect.…”

Section: Discussionmentioning

confidence: 87%

“…In a randomized controlled crossover trial of 24 individuals with no sleep disturbances, listening to sedative music before bedtime led to prolonged duration of slow wave sleep (but only in individuals with long sleep latency) and to decreased duration of stage N2 sleep 18 . Finally, Cordi et al found that music listening, in contrast to text reading, before napping improved subjective sleep quality and decreased N1 sleep in healthy subjects (N = 24), but in highly suggestible individuals it also increased of SWS 19 . Sleep complaints are highly common even in non-clinical populations.…”

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confidence: 99%

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The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial

Kuula

Halonen

Kajanto

et al. 2020

Sci Rep

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Knowledge on efficient ways to reduce presleep arousal and, therefore, improve sleep, is scanty. We explored the effects of presleep slow breathing and music listening conditions on sleep quality and EEG power spectral density in young adults in a randomized, controlled trial with a crossover design. Participants' (N = 20, 50% females) sleep was measured on two consecutive nights with polysomnography (40 nights), the other night serving as the control condition. The intervention condition was either a 30-minute slow breathing exercise or music listening (music by Max Richter: Sleep). The intervention and control conditions were placed in a random order. We measured heart rate variability prior to, during and after the intervention condition, and found that both interventions increased immediate heart rate variability. Music listening resulted in decreased N2 sleep, increased frontal beta1 power spectral density, and a trend towards increased N3 sleep was detected. In the slow breathing condition higher central delta power during N3 was observed. While some indices pointed to improved sleep quality in both intervention groups, neither condition had robust effects on sleep quality. These explorative findings warrant further replication in different populations. Sleep problems are common in today's society. In a multinational cross-sectional survey, as many as 37% of adults reported sleep complaints, while 35% reported having difficulty initiating and maintaining sleep or non-restorative sleep at least three days per week 1. Given the high prevalence of sleep problems, there is an urgent need for sleep-promoting interventions that can be applied in a self-directed way. Presleep arousal refers to the mental and physiological activation that individuals experience when trying to fall asleep. Presleep arousal may lead to disrupted autonomic nervous system (ANS) activity during sleep 2,3 , and has been shown to mediate the association between higher stress and poorer sleep 4-6. Slow breathing (i.e., breathing at a frequency close to 0.1 Hz) may be a simple way to reduce presleep arousal since it enhance vagal activity 7,8 and increase feelings of relaxation 7,9. Indeed, recent research has demonstrated that slow breathing performed before or at bedtime can improve sleep as measured by polysomnography (PSG). Relative to a baseline measurement, a 20-minute slow breathing session (performed before bedtime at a frequency of 0.1 Hz) was shown to reduce wake after sleep onset (WASO), lower the percentage of N2 sleep, and reduce sleep onset latency (SOL), as well as improve subjective sleep quality in 14 self-reported insomniacs 10. No differences were found between the intervention night and the baseline measurement in a control group consisting of 14 good sleepers. A randomized controlled trial (RCT) (N = 10) found that a single 20-minute biofeedback-assisted slow breathing session before bedtime resulted in an improved score on a sleep disturbance scale (derived from sleep efficiency, rapid eye movement (REM) latency, minut...

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Section: Discussionmentioning

confidence: 87%

mentioning

confidence: 99%

The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial

Kuula

Halonen

Kajanto

et al. 2020

Sci Rep

View full text Add to dashboard Cite

show abstract

“…[37][38][39] In addition, the anticipation of receiving a treatment or a medication thinking that it will help sleep (known as the "placebo" effect) can improve subjective and also some objective sleep variables in persons with disturbed sleep. [40][41][42] Also in healthy sleeper, sleep improvements (extension of SWS and increases of SWA) are possible for example, using music, 29,43 hypnotic suggestions, 44,45 or rocking bed movements). 46 Some participants also reported that they generated sleep-related thoughts (eg, "fall asleep fast"), which is in line with a paradoxical negative rebound.…”

Section: Discussionmentioning

confidence: 99%

“…Data were preprocessed with Brain Vision Analyzer 2.0 (Brain Products GmbH, Gilching) before spectral analysis. We calculated the average power of oscillatory activity in different frequency bands: slow-wave activity (SWA) (0.5-4.5 Hz), theta activity (4.5-8 Hz), alpha activity (8-11 Hz), slow spindles (11)(12)(13), fast spindles (13-15 Hz) and beta activity (15)(16)(17)(18)(19)(20)(21)(22)(23)(24)(25)(26)(27)(28)(29)(30). In addition, we calculated the ratio between SWA and beta activity as this measure is associated with objective sleep quality.…”

Section: Analysis Of the Eeg Datamentioning

confidence: 99%

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<p>Healthy Sleepers Can Worsen Their Sleep by Wanting to Do so: The Effects of Intention on Objective and Subjective Sleep Parameters</p>

Combertaldi

Rasch

2020

NSS

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Purpose Sleep is regulated by homeostatic and circadian factors. In addition, psychological factors have a strong modulatory impact on our sleep, but the exact underlying mechanisms are still largely unknown. Here, we examined the role of intentions on subjective and objective sleep parameters. Young healthy sleepers were instructed to voluntarily either worsen or improve their sleep. We predicted that participants would be capable of worsening, but not improving, their sleep compared to a regular sleep condition. In addition, we predicted that the instruction to alter sleep would lead to a higher discrepancy between subjective and objective sleep variables. Participants and Methods Twenty-two healthy students participated in one adaptation and three experimental nights. Polysomnography and subjective sleep parameters were measured during all four nights. Participants were instructed to sleep regularly (“neutral”), better (“good”) or worse (“bad”) than normal, in a counterbalanced order. Results The instruction to sleep “bad” increased objective sleep onset latency and the number of awakings during the night. The effects were stronger on subjective sleep variables, resulting in a higher sleep misperception in the “bad” condition as compared to the other two conditions. The instruction to sleep “good” did not improve sleep nor did it affect sleep misperception. Conclusion We conclude that intention is sufficient to impair (but not improve) subjective and objective sleep quality and to increase sleep misperception in healthy young sleepers. Our results have important implications for the understanding of the impact of psychological factors on our sleep.

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Sleep on College and University Campuses

McNeil

Davidson

2020

Principles and Practice of College Health

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Effects of Relaxing Music on Healthy Sleep

Cited by 63 publications

References 42 publications

The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial

The Effects of Presleep Slow Breathing and Music Listening on Polysomnographic Sleep Measures – a pilot trial

<p>Healthy Sleepers Can Worsen Their Sleep by Wanting to Do so: The Effects of Intention on Objective and Subjective Sleep Parameters</p>

Sleep on College and University Campuses

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