Did you know both your mattress and music can have an impact on your sleep patterns?
“When you lie on any part of your body for an extended period of time, the weight of it reduces the flow of blood through those blood vessels, which deprives the skin of oxygen and nutrients,”
says, Michael Decker, PhD, RN, associate professor at Georgia State University and spokesman for the American Academy of Sleep Medicine. This causes nerve cells and pain sensors in your skin to send a message to your brain for you to roll over. Rolling over restores blood flow to the area, but it also briefly interrupts your sleep. “A mattress can greatly impact a person’s sleep.”
One way that your mattress affects your sleep has to do with the network of fine blood vessels, called capillaries, that runs underneath your skin. So, a mattress that can reduce these pressure points should give you a better night’s rest. This is a very personal choice and everyone’s level of comfort is different.
I recommend either the Sealy Optimum mattress or the Stearns & Foster Estate collection. There is a mattress for virtually any budget and comfort level and believe me, these beds are heaven on earth and worth every penny. Remember, you should update your mattress every 8 years…
How long have you had your mattress??
Next is the topic of music. I LOVE listening to music but really never thought about listening to it while I sleep. Well, I found this interesting study that was conducted back in 2005 that may just change my mind.
This 2005 study investigated the effects of soft music on sleep quality in sixty people with insomnia. The average age was 67 years of age and were each assigned to either a music intervention group or to a control group.
Those in the music intervention group chose one of five different Western music selections that were shown in previous studies to decrease pain or a Chinese orchestra folk music selection. The investigator taught participants a relaxation technique to relax their bodies while listening to the music. After mastering the technique, the participants were instructed to lie in bed at the same time each night in comfortable clothes with a comfortable room temperature, lights out, and eyes closed, and to play the music. The process was repeated each night for three weeks.
The following parameters were measured before the study and after the first, second, and third weeks: sleep quality, time taken to fall asleep, duration of sleep, sleep efficiency (how rested they felt for the amount of time spent asleep), sleep disturbance, and daytime dysfunction (e.g. sleepiness, decreased alertness, etc.).
The music intervention group had significantly greater improvements in sleep quality, time taken to fall asleep, duration of sleep, sleep efficiency, and daytime dysfunction than the control group. Listening to music did not reduce sleep disturbance. Overall, the music group experienced a 35% improvement in measures of sleep quality. The effects of the music intervention were also cumulative; sleep continued to improve over the three-week period.
For Your Listening Pleasure
The selections used in the study where:
- Comfort Zone by Steven Halpern
- Fresh Impressions by Georgia Kelly
- “Gigi” from Nadia’s Theme by Roger Williams,
- Symphony No. 6 by Beethoven
- “When Joanna Loved Me” from Easy Living by Paul Desmond,
- Traditional Folk music by the Shanghai Chinese Traditional Orchestra
I think I’ll browse for these in iTunes so I can give them a try for myself!
How do your mattress and music effect your sleep?