Have a Beautiful Sleep

by Valerie Gladstone — November 9, 2007

I recently read a report from the BBC saying that researchers have shown that just 45 minutes of relaxing music before bedtime can make for a restful night. In a way, I already knew. But it was a good reminder of how truly pleasant the experience can be, and how I should go back to it. Obviously, if you're a bit agitated before bed, anything that can help you calm down and relax is a good thing.

The study participants were either given a choice of music to listen to before going to sleep or nothing at all. The music group were able to choose from six tapes that featured soft, slow music--around 60 to 80 beats per minute--such as jazz, folk, or orchestral pieces. The researchers found that listening to music caused physical changes that aided restful sleep, including a lower heart and respiratory rate. The listeners reported a 35% improvement in their sleep, including better and longer night-time sleep and less dysfunction during the day. They also reported a 26% overall improvement in the first week, and this figure continued to rise as they mastered the technique. Really quite remarkable when you think that all it takes is a little music. Just make sure when you try it to have the CD player close enough to you to easily switch off or use one that switches off automatically. You don't want to have to jump out of bed after being soothed almost to sleep.

If you don't want to make your own compilation, you could try "Bedtime Beats: The Secret to Sleep," a new CD set ($18.98) from Smash Arts and Rhino Entertainment, featuring 2 hours of music by classical composers like Mozart, Bach, and Chopin at http://www.bedtimebeats.com . For more choices go to www.amazon.com and search "music for sleep."

Other ways to ease yourself into sleep:

• Enjoy a warm bath with Epsom Salts and baking soda, a cup each.
• Drink a glass of warm milk 15 minutes before bedtime.
• Try a cup of hot chamomile, catnip, anise or fennel tea; they contain natural ingredients that will help you sleep. Most health food stores also have special blends of herb tea designed to soothe you and help you get to sleep.
• Read (nothing disturbing and certainly don't watch TV news or crime shows).
• Meditate.
• Do 5 minutes of breathing exercises. Take slow, deep breaths, through your nose and deep into your abdomen (rather than your chest). If you do this correctly, your belly will expand and contract with each breath.
• Get a massage from your partner.
• Avoid spicy foods and large meals before bedtime.
• Exercise regularly (not near your bedtime, of course).
• Don't use your bed as a place to work.