If you’re older, doing 1 thing before bed will improve sleep quality

The only thing worse than having to get up multiple times a night to use the restroom is waking up feeling exhausted. We have all heard we need eight hours of sleep each night. However, if those hours are spent tossing and turning, it doesn’t matter how many hours our eyes are closed.

And, as we get older, it seems the quality of our sleep becomes worse.

A report by the University of London suggests a lack of sleep in middle age can be linked to an increased risk of dementia. A lack of sleep and cognitive decline are closely related, and quality is an essential factor.

If you struggle to fall asleep and stay asleep, you’re not alone. As many as 70% of older adults struggle with sleep issues. However, new research suggests there may be a realistic answer to this predicament. 

A recent publication in the Journal of the American Geriatrics Society indicates that music therapy may benefit adults aged 60 years and older. 

What exactly is music therapy?

If you raised children, you know the profound effect that quiet lullabies have on infants. A gentle rock and a soft lullaby in repetition can work wonders on even the most stubborn and restless babies. 

It turns out that even older adults can benefit from soothing sounds at bedtime. Dr. Yen-Chi Chen, the author of the study states, “Music therapy might be the first line of therapy to recommend in older adults with sleep disturbances, which would reduce the need for dependence on sedatives and sleeping medication.” 

The initial results showed that those who fell asleep while listening to music recorded a deeper sleep than those who fell asleep without. 

The choice of music makes a difference

The study used several different styles, beats, and tempos of music to see which had the most significant effect on the participants. 

The most effective form of music was categorized as sedative music based on the tempo. Music with a smooth melody, soft volume, and a tempo between 60 and 80 beats per minute recorded the best results. 

Minimal cost and no side effects

The most exciting aspect of this study is that music therapy is safe and easy for anyone to try. If music therapy doesn’t work for you, there was no harm in trying it. However, before you throw in the towel and disregard music therapy, keep in mind that those with the best results started seeing significant changes after a minimum of four weeks. 

Healthcare workers, spouses, or caregivers can easily implement a music intervention strategy to try and help the older adult in their lives find peace and restful sleep. 

In addition to feeling better, more restful sleep allows for fewer hours with the same results. Studies show that only six or seven hours of sleep, as long as it is quality sleep, can be enough to feel rested,energized, and stress free the next day.

So if you or someone you know struggles to fall asleep and stay asleep, try listening to soothing soft music the next time you put your head down on the pillow. You have nothing to lose, and who knows, you may end up getting the best sleep of your life.