Healing Through Music: How Music Supports Healing and Improves Sleep Quality By: Stephanie Thompson
Healing Through Music: How Music Supports Healing and Improves Sleep Quality
By: Stephanie Thompson
When I was a child, my parents always played music before bed. As experienced musicians, they filled our home with beautiful sounds—but they weren’t always well-versed in what made bedtime music best. Some of their choices creeped me out. I specifically remember listening to In the Hall of the Mountain King by Edvard Grieg and feeling unsettled as I drifted off to sleep.
As a musician and researcher, I’ve explored how music influences sleep quality on a deeper level. According to studies referenced by the Sleep Foundation, music can align with our body’s circadian rhythms, helping regulate the sleep-wake cycle. Additionally, research shows that listening to calming, slow-tempo music before bed can lower cortisol levels, promote relaxation, and enhance overall sleep quality.
The Science Behind Music and Sleep
Sleep is essential because it helps regulate cortisol, the body’s primary stress hormone. When cortisol levels remain high, they can lead to anxiety, restless nights, and even weakened digestion. Research from the Sleep Foundation highlights that music has a measurable effect on heart rate, blood pressure, and nervous system responses, all of which contribute to better sleep.
But beyond the research, I’ve personally experienced how music transforms rest—and I know many others have, too. Whether through guided relaxation or a simple playlist of soft melodies, music can be a powerful tool for winding down.
Four Unique Ways to Use Music for Better Sleep
- Find Your Personal Sleep Soundtrack
Instead of simply choosing slow-tempo music, think of it as curating your sleep soundtrack. Studies show that music around 60-80 BPM (beats per minute) best supports relaxation, but in my research, I’ve found that the key is personal comfort. For some, soft jazz or piano melodies may work, while others might find nature sounds or low-frequency ambient music more effective.
The Sleep Foundation suggests avoiding songs with sharp changes in tempo or emotionally intense lyrics that could stimulate the brain rather than relax it. The best choice? Something that makes you feel safe and calm.
- Set the Stage for a Calming Atmosphere
Music alone isn’t enough—it works best with a soothing sleep environment. Sleep studies indicate that reducing blue light exposure, lowering room temperature, and incorporating calming scents like lavender can increase melatonin production.
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The Art of Healing: How Coloring Books Can Be a Form of Art Therapy By: Amanda Guernsey-Cipili
The Art of Healing: How Coloring Books Can Be a Form of Art Therapy
By: Amanda Guernsey-Cipili
In our busy, stress-filled lives, coloring might seem like nothing more than a nostalgic reminder of childhood. Yet, research suggests that coloring books are more than just a pastime—they can be powerful aids for relaxation, self-expression, and emotional healing. As someone who works with children and teens, I’ve seen how art calms the mind and aids in emotional self-regulation. However, coloring isn’t just for kids; adults, too, can experience significant mental health benefits from engaging in this simple yet profound creative activity.
Coloring for Calm and Focus
Coloring is often relaxing, but there’s more beneath the surface. According to Curry and Kasser (2005), coloring intricate designs like mandalas can significantly reduce anxiety levels. The repetitive, rhythmic motion of filling in shapes engages the brain’s reward center, inducing a meditative state. This effect is similar to mindfulness practices like meditation and yoga, which focus on grounding oneself in the present.
For adults dealing with stress, coloring offers a structured yet creative way to unwind after a hectic day. Engaging in this activity helps the brain relax, particularly for those who struggle to quiet their minds. Unlike open-ended art forms, coloring provides structure, making it easier for adults to focus, find calm, and experience a sense of control. Research by Kaimal et al. (2017) shows that coloring can stimulate the prefrontal cortex, essential for regulating emotions and problem-solving.
Emotional Healing and Self-Expression
While coloring books aren’t a replacement for traditional therapy, they can be a valuable supplement to therapeutic practices. Arts-based mindfulness interventions have been shown to enhance emotional well-being and resilience (Coholic, Schwabe, & Lander, 2020). It can often help people process emotions that may be too overwhelming to express verbally.
For adults facing significant life challenges like trauma or grief, coloring can provide a safe and accessible entry point into self-reflection. Coloring abstract or symbolic designs allows individuals to explore their inner worlds at their own pace. This can be particularly effective for those who find traditional talk therapy intimidating or emotionally overwhelming, offering a non-verbal approach to emotional healing. The sense of control it offers can be empowering.
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