Lullabies are a great way toa restless babyto lull you to sleep. It turns out they can also help millions of older adults who have trouble falling asleep every night. Researchers in Taiwan found that listening to music can improve sleep quality in older people who toss and turn during the night.
Many people over 60 have sleep problems
Studies show that between 40 and 70 percent of older people struggle with sleep problems. They often wake up in the middle of the night or get up too early in the morning.
Too little sleepNot only can it affect quality of life, but it can also have serious effects on mental and physical health. Because adequate rest gives the body and brain the time they need to regenerate before a new day begins. Now researchers at National Yang Ming Chiao Tung University in Taipei have found that pleasant melodies could be the solution.
“Music therapy could be the first line of therapy recommended for older adults with sleep disorders, which would reduce dependence on sedatives and sleeping pills,” says study author Dr. Yen-Chi Chen in a media release.
Gentle music puts seniors straight to sleep
While the general rule is that you need eight hours of sleep, studies show that even six to seven hours provides most people with good rest. In this study, researchers compiled English and Chinese reports of randomized control sleep studies from five databases. Each analyzed the effects of music on sleep quality in people over 60 years old.
The results show that older adults who listen to music before bed have “significantly better” sleep than those who fall asleep in silence. Specifically, those who listened to “calming music” rather than rhythmic beats showed the highest increase in sleep quality. Soothing music typically has a slow tempo of between 60 and 80 beats per minute, a gentle volume, and a soft melody.
“Based on psychological theory, listening to relaxing music can improve sleep by modulating sympathetic nervous system activity and cortisol release, thereby reducing levels of anxiety and stress responses,” says Dr. Chen.
The researchers also found that listening to music before bed for more than four weeks was particularly effective.
“Music therapy can effectively improve sleep quality in older adults, especially in those who listen to relaxing music before falling asleep for at least four weeks,” the study authors conclude.
Reference:Journal of the American Geriatrics Society(20. April 2021); Effect of music therapy on improving sleep quality in older adults: A systematic review and meta‐analysis
