Music. This physical phenomenon of sound waves, so universal and familiar that it is loved by people all over the world. Regardless of genre or when it was created, music can have a relaxing, soothing, stimulating, or depressing effect. According to E.T.A. Hoffmann, it begins where language ends. It not only affects our emotions but also influences us on a physiological level, affecting the autonomic nervous and endocrine systems. When we listen to music that calms our nervous system, it slows our heart rate. In this way, it becomes an ally of restful sleep.
How do sounds affect our brains?
The perception of music is linked to various processes in our brain. The initial processing of a sound wave takes place in the brainstem. So when we say in everyday language that we “hear” music with our ears, this isn’t entirely accurate. We actually “hear” music with our heads! The acoustic information is then processed in the inner ear into impulses, which are transmitted to other regions of the brain. Further acoustic characteristics are extracted in the primary auditory cortex. According to psychologist and neuroscientist Stefan Koelsch, author of *Brain and Music*, it takes only between 12 and 100 milliseconds to perceive the pitch, timbre, or intensity of music. According to Koelsch, this information is transmitted more quickly than with speech.
The perception or recognition of other elements, such as rhythm or volume, is always linked to the duration of the acoustic signal. This entire processing takes place subconsciously. The regulation of our breathing occurs in the brainstem—exactly the same place where we perceive music.
If we want to slow down our breathing to unwind after a stressful day without getting bogged down in complex breathing exercises, it may be worth taking advantage of music with a slow and relaxed rhythm! Listening to calm (low-energy) music in the evening can help your body transition into sleep mode. Don’t worry: classical music, which is often labeled as relaxing background music, isn’t the only genre that offers these benefits. You’ll find plenty of inspiration in our “Sleep Well with Kipli” playlist.
Improved Sleep Quality Thanks to the Relaxing Effects of Music
You’ve surely experienced how physical pain seems more intense at night, your anxieties intensify, and it’s not until the next morning that everything appears in a less bleak light. In 2019, the World Health Organization officially recognized the health benefits of music (and art in general). It can alleviate anxiety and reduce pain because it affects our endocrine system. Music increases the production of the hormones dopamine, endorphins, and oxytocin—essential neurotransmitters necessary for our well-being, but whose production slows down during sleep. Listening to relaxing music before falling asleep can activate the part of the midbrain that triggers the production of opioids, which can help you get a better night’s sleep.
When we use the term “relaxing,” we do so not to carve out a niche for ourselves in the wellness industry. The rhythm of a piece of music can also influence the rhythm of the heartbeat and calm it. Scientists have already confirmed the positive effects on our body’s activity. This is why dynamic and melodic music gets us moving and inspires us to dance. On the other hand, it can have a slowing effect on our heart rate and prepare us for inactivity or for falling asleep.
Berlin-based composer Max Richter organized concerts in several cities titled *Sleep* (after his album of the same name), during which the audience was invited to bring pillows and blankets to experience how the rhythms of his music might affect their sleep. Richter’s eight-hour composition is designed to be listened to while lying down. Sophie Schwartz, a professor of neuroscience at the University of Geneva, explains that “the effects of music’s melodic quality on sleep have not been extensively studied. We do know, however, that sensory stimuli—including simple sounds—can influence the typical rhythms of brain activity during falling asleep and staying asleep.”
In her laboratory, Schwartz conducted a study using a bed that gently rocked the test subject back and forth, and observed that sleep set in more quickly and the person remained in a slower sleep phase for longer. During this phase, the neurons exhibited highly synchronized activity. “We believe that musical rhythms likely have the same effect on sleep rhythms,” she explained to the French newspaper Le Figaro.
How We Can Optimize the Sleep-Promoting Effects of Relaxation Music
To reap the benefits of music, we need to be more specific when using the term “relaxing.” Music is considered relaxing when it is slow and has a tempo of 60 to 80 BPM (beats per minute). Its rhythm thus matches that of the heart and slows it down to a relaxed state. Follow a method from music therapy developed by music therapist Stéphane Guétin to provide relief to hospital patients. This therapy is based on variations in rhythm and melody. First, a fast-tempo track (80 BPM) is played; then, the track should gradually shift to a slower one, ultimately ending with a slow track that allows the feeling of relaxation to set in.
But which genre calms us the most? Relaxing music that’s ideal for sleeping and unwinding should not only have a slow, gentle rhythm but also a pleasant melody. So there’s no one-size-fits-all music: Choose songs based entirely on your own taste and enjoyment, and create your very own personalized relaxation playlist. Music therapists recommend slow vocal jazz, soft pop, lounge, chill-out, or New Age, as well as the great masterpieces of classical music.
Once you've created your playlist, all you have to do is lie down in bed, close your eyes, and calm your breathing so that your heartbeat and the rhythm of the music sync up. And just like that, you'll drift off to the land of dreams …
Sleep Well with Kipli-Playlist – Tracks for Restful Nights
Here’s an inspiring selection of relaxing tracks (of course, everyone has their own taste!) to help you enjoy a peaceful evening, fall asleep more easily, and improve the quality of your sleep. Give it a try! Check out the Kipli Playlist