Is it a good idea to fall asleep to music?



Many of us have a ritual of falling asleep to our favourite tunes or a comforting podcast. It's no surprise we find solace in this routine. After all, music is known to dial down blood pressure and heart rate, ease anxiety and reduce cortisol levels. The benefits don't stop there. Music can also boost oxytocin production and sweep away those pesky negative thoughts, setting the stage for a peaceful night's rest.



For those battling chronic pain, melodies can be a balm offering a more tranquil slumber thanks to music's proven pain-dulling powers. In fact, the innovative music care app developed by Dr. Stephanie Goetan even lets healthcare providers prescribe tunes as a form of pain management.



What's the best soundtrack for slumber?



Should you just hit shuffle and hope for the best? Not quite. To truly let your mind meander into dreamland, opt for slower beats and instrumental tracks. Nature sounds, gentle classical pieces or mellow jazz can work wonders. While it's fine to choose music that evokes happy memories, stay clear of anything that might stir up intense emotions.



Does a musical bedtime routine make a difference?



Consistency could be a key to unlocking better sleep. Try setting a musical bedtime ritual for a few weeks, same time, same sounds, and see if you notice a shift towards deeper, more uninterrupted sleep, or perhaps a quicker journey to dreamland.



Are there any potential pitfalls to this melodic method?



It's not a one-size-fits-all solution. Sudden changes in the soundscape, volume, spikes or an abrupt end to the music might jolt you awake. Dr Maria Francoise Veccherini, a neuropsychiatrist with a focus on sleep disorders, suggests indulging in your musical moment before hitting the pillow. Then, as you're ready to drift off, switch off the tunes.



For a safer listening experience, speakers trump earbuds or headphones, which can lead to tinnitus or other auditory issues. Keep it down too. Anything above 40 decibels could be overkill for your ears.



And what about falling asleep with the TV on?



It's a common habit, but not the best, as television emits blue lights which can hinder melatonin production and isn't conductive to lowering cortisol or your heart rate. Plus, dozing off on the sofa means you'll likely have to wake up to crawl into bed, disrupting your rest.



Instead, consider some light reading or calming music before you bid the world goodnight. It's a more reliable route to both falling asleep and staying asleep. There you have it.



词汇表

ritual [ˈrɪtʃuəl] 习惯，仪式，惯例

fall asleep to 伴着…入眠，听…入睡

tune [tjuːn] 曲调，曲子，旋律

solace [ˈsɒləs] 慰藉，安慰

dial down [ˈdaɪəl] 降低，减少，缓和

cortisol levels [ˈkɔːtɪsɒl ˈlevlz] 皮质醇水平（与应激反应和身体代谢有关）

oxytocin [ˌɒksɪˈtəʊsɪn] 催产素（一种与亲密感相关的激素）

pesky [ˈpeski] 讨厌的，麻烦的

set the stage for 为…打好基础，为…做好准备

balm [bɑːm]  （止痛用的）香油，软膏；慰藉物

tranquil [ˈtræŋkwɪl] 平静的，宁静的

slumber [ˈslʌmbə(r)] 睡眠，安睡，沉睡

pain-dulling [peɪn ˈdʌlɪŋ] 镇痛的，减轻疼痛的

prescribe [prɪˈskraɪb] 开处方，推荐，规定

soundtrack [ˈsaʊndtræk] 配乐，原声音乐

hit shuffle [ˈʃʌfl] 随机播放

meander into dreamland [miˈændə(r)] 慢慢进入梦乡，飘入梦乡

instrumental tracks [ˌɪnstrəˈmentl træks] 纯音乐，器乐曲目

mellow [ˈmeləʊ] 柔和的，舒缓的

evoke [ɪˈvəʊk] 引起，唤起（记忆或感情）

stay clear of 避开，远离

stir up [stɜː(r)] 激起，引发（不快的情感）

consistency [kənˈsɪstənsi] 一致性，连贯性

pitfall [ˈpɪtfɔːl] 陷阱，隐患，缺陷

one-size-fits-all [wʌn saɪz fɪts ɔːl] 一刀切的，通用的，万能的

soundscape [ˈsaʊndskeɪp] 音景，声音环境

spike [spaɪk] 骤升，激增；（此处指）音量突然升高

jolt you awake [dʒəʊlt] 使惊醒，吓醒

neuropsychiatrist [ˌnjʊərəʊsaɪˈkaɪətrɪst] 神经精神病学家

indulge in [ɪnˈdʌldʒ] 沉浸于，享受

drift off 逐渐入睡，慢慢睡着

trump [trʌmp] 赢，胜过，打败

earbud [ˈɪəbʌd] 耳塞式耳机

headphone ['hedfəʊn] 头戴式耳机

tinnitus [tɪˈnaɪtɪs] 耳鸣

auditory [ˈɔːdɪt(ə)ri] 听力的，听觉的

decibel [ˈdesɪbel] 分贝（声音强度单位）

overkill [ˈəʊvəkɪl] 过犹不及，过分行为，适得其反

emit [iˈmɪt] 发出，射出，散发（光、噪声、气味）

hinder [ˈhɪndə(r)] 阻碍，妨碍

melatonin [ˌmeləˈtəʊnɪn] 褪黑素（调节睡眠的激素）

doze off [dəʊz] 打盹，小睡

bid the world goodnight [bɪd] 向世界道晚安



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