Insomnia is a common sleep disorder that can seriously impact your health and well-being. (I’ll add some statistics here about just how common it is.) When you have insomnia, you might have trouble falling asleep, staying asleep, or both. This can lead to all sorts of problems, from feeling tired and sluggish during the day to having difficulty concentrating and remembering things.
Fortunately, there are things you can do to manage insomnia. One increasingly popular approach is to use audio as a non-pharmacological intervention. This means using sound to help you relax and fall asleep without relying on medication. The great thing about using audio is that it’s so accessible and convenient. You can listen to it anywhere, anytime, and there are so many different types to choose from, from calming music and guided meditations to ASMR and nature sounds.
This article explores the different types of insomnia audio interventions that are available, how they work, and how to incorporate them into your sleep routine for better sleep.
How audio affects sleep: The science
It may sound too good to be true that listening to something could help you sleep. But research suggests that audio can affect sleep in a few different ways.
Your autonomic nervous system
Your autonomic nervous system (ANS) controls things you don’t consciously think about, like breathing, heart rate, and digestion. The ANS has two main branches: the sympathetic nervous system, which is like your body’s “fight or flight” response, and the parasympathetic nervous system, which is your body’s “rest and digest” mode.
Certain sounds can activate the parasympathetic nervous system, helping you relax and de-stress. The vagus nerve, which connects your brain to many organs, plays a big role in relaxation and sleep. Stimulating the vagus nerve can help slow your heart rate and lower blood pressure, making it easier to fall asleep.
Brainwave entrainment
Brainwave entrainment is the idea that listening to certain frequencies can change your brainwave activity. Delta waves, for example, are linked to deep sleep. Listening to sounds with delta wave frequencies might help you drift off more easily and stay asleep longer.
Audio can also potentially help you move between different sleep stages, guiding you from light sleep to deep sleep and back again.
Cortisol levels
Cortisol is a hormone that your body releases when you’re stressed. High cortisol levels can make it hard to fall asleep and stay asleep. Calming audio, like nature sounds or gentle music, can help lower cortisol levels, promoting relaxation and better sleep.
Types of audio for insomnia: A comprehensive overview
If you’re struggling to fall asleep, you might find that listening to something helps. Here are some of the audio options you may want to try:
Guided meditations and sleep stories
Guided meditations help you relax through visualization and mindfulness techniques. A narrator guides you through the meditation, helping you focus on your breath and body, and encouraging you to let go of the day’s worries.
Sleep stories are also popular for insomnia. The best ones have a soothing storyline read in a calming voice. These stories are designed to distract you from your thoughts and help you drift off to sleep.
White noise and ambient sounds
White noise is a consistent sound that masks other, more distracting sounds. It can create a peaceful environment that helps you fall asleep faster and stay asleep longer.
Ambient sounds, like nature sounds, can also be helpful. The sound of rain or ocean waves can be incredibly relaxing and reduce anxiety.
Music for sleep
Slow-tempo music, such as classical or ambient music, can lower your heart rate and promote relaxation. It’s important to avoid upbeat or stimulating music, as that can have the opposite effect.
Binaural beats and isochronic tones are also worth exploring. Some people find that these sounds help them fall asleep and improve the quality of their sleep.
Creating an effective audio sleep routine
If you’re trying to get better sleep, audio could be a great addition to your bedtime routine.
Choosing the right audio
The best audio for sleep depends on you. What helps you relax? What do you enjoy listening to? Some people like guided meditations, while others prefer nature sounds or even a familiar audiobook. Experiment a little to find the audio that helps you drift off.
It’s also important to think about where the audio is coming from. Is it a reliable source? Is the quality good? Grainy recordings or unreliable narrators can be more distracting than soothing.
Setting the stage for sleep
Audio is just one piece of the puzzle. To really make it work, you need to create a relaxing sleep environment. Consider incorporating tea for sleep and digestion into your nightly routine. Dim the lights, adjust the temperature in your room so it’s cool and comfortable, and get rid of anything that might distract you, like flashing lights or loud noises. You might also consider adding some plants for a restful night’s sleep. Sticking to a consistent sleep schedule can also help your body get into a rhythm that makes it easier to fall asleep.
Practical tips for using audio
Here are a few tips to help you use audio effectively for sleep:
- Use a sleep timer so the audio doesn’t play all night.
- Keep the volume low and comfortable. You want to soothe yourself to sleep, not keep yourself awake!
- Think about whether you’d prefer headphones or speakers. Comfort is key, but you also want something that’s practical and won’t bother anyone else.
And here’s a really important one: Even if you’re using audio apps, try to avoid screens before bed. The blue light from your phone or tablet can interfere with your sleep, so power down at least an hour before you plan to go to sleep.
Potential Drawbacks and Things to Consider
Using audio to fall asleep isn’t without potential downsides. Some people might become dependent on audio to fall asleep, which could be a problem if you’re ever without it.
It’s also possible for some audio to keep you awake if you don’t choose it carefully. An exciting podcast or fast-paced music could be counterproductive.
If your insomnia continues or gets worse, be sure to talk with your doctor. And remember that while using audio to fall asleep looks promising, researchers still need to study the long-term effects of this approach.
Frequently Asked Questions
What is the best thing to listen to for insomnia?
The “best” thing to listen to for insomnia is subjective and varies from person to person. However, popular choices include calming nature sounds (rain, ocean waves), white noise, ambient music (think Brian Eno), guided meditations designed for sleep, sleep stories, and even ASMR recordings. The key is to find something that relaxes you and quiets racing thoughts without being too engaging or stimulating. Experiment to see what works best for your brain.
Who originally sang the song “Insomnia”?
The song “Insomnia,” the iconic 90s track often associated with sleep deprivation (ironically!), was originally performed and produced by the British electronic music group Faithless. The distinctive vocals belong to Maxi Jazz, whose spoken-word delivery contributed significantly to the song’s unique and memorable sound. So, if you’re looking for the original, look for Faithless.
How to cure insomnia in 12 minutes naturally?
Unfortunately, there’s no magic bullet to “cure” insomnia in just 12 minutes. While some relaxation techniques can provide temporary relief and help you fall asleep faster, truly addressing insomnia requires a more comprehensive approach. You can use that 12 minutes wisely, though! Try a quick guided meditation, progressive muscle relaxation, or deep breathing exercises. These can help calm your mind and body, making it easier to drift off. Remember, consistent sleep hygiene practices are crucial for long-term improvement. If you’re struggling with persistent insomnia, consult a healthcare professional.
In closing
Using audio to deal with insomnia is a non-medical approach with few, if any, side effects. Plus, it’s accessible and convenient — you can listen anywhere, anytime.
The most important thing is to create your own personalized audio sleep routine. Experiment with different types of audio, and find what works best for you.
Better sleep quality is within reach. With the right audio, you can improve your sleep and your overall well-being.