The Road to Positive Mental Health
September is Mental Health month where we continue to raise awareness and promote better mental health for all. Let’s look at the connection between music and mental health…
Mental health and Music: what are the benefits of listening to music?
Isn’t it interesting how hearing a particular song can bring back a special memory or make you feel happy, calm, or pumped up? Listening to music has been shown to provide numerous benefits for people of all ages.
Research suggests that music can reduce stress and anxiety, improve mood, and enhance cognitive functions, such as memory and attention (1-2).
Overall, the benefits of listening to music are vast and diverse, making it an enjoyable and accessible way to improve well-being (2).
Music: Reducing stress and anxiety
Stress and anxiety are common mental health issues that affect 1 in 6 Australians in any given year (3). Fortunately, there are ways to manage these conditions, and one of the most accessible is the power of music.
Music has a powerful effect on our emotions and can improve our mood, reduce stress levels, and alleviate symptoms of anxiety.
According to a study, listening to music can activate the parasympathetic nervous system, which helps to calm the body and reduce stress responses (1). Furthermore, listening to music has been shown to reduce levels of the stress hormone called cortisol, in the body, which can contribute to a sense of relaxation and well-being.
One reason that music may help to relieve symptoms of stress and anxiety, is that it can distract us from our worries and negative feelings. When we are absorbed in listening to music, we are less likely to think about stressful or anxious thoughts. Music can bring to mind positive emotions, such as joy, nostalgia, or comfort, which can help to counteract negative emotions associated with stress and anxiety.
How Listening to music can improve sleep quality
Sleep is essential for overall health and well-being. It helps to restore the body and mind, improve cognitive function, and boost the immune system. However, many people struggle with getting enough sleep, whether it’s due to stress, anxiety, or other factors. One simple and effective way to improve sleep quality is by listening to music.
Research has shown that listening to music before bedtime can help to improve sleep quality. A study found that listening to calming music before bed improved sleep quality and reduced the amount of time it took to fall asleep (4). Furthermore, individuals who listened to music had increased levels of melatonin, a hormone that helps to regulate sleep-wake cycles.
So, how does music help to improve sleep quality? One theory is that music can help to reduce stress and anxiety, which are common factors that can interfere with sleep. Calming music can slow down the heart rate, lower blood pressure, and relax the body, making it easier to fall asleep and stay asleep (5).
Furthermore, music can act as a distraction from racing thoughts and worries, helping to quiet the mind and promote relaxation. It can also create a pleasant and calming environment, which can be particularly helpful for individuals who struggle with sleep due to environmental factors such as noise or light.
When it comes to choosing the right music for sleep, it’s important to opt for calming and relaxing music that is free from loud or jarring sounds. Classical music, instrumental music, and nature sounds are all good options for promoting relaxation and improving sleep quality.
Overall, music can have a beneficial effect on our lifestyle, mental health, and well-being particularly in reducing stress and anxiety. Whether we listen to our favourite songs, create playlists for different moods, or explore new genres, music can be a valuable tool for managing our emotions and improving our mental health, sleep quality, and improving memory.
Here are some ideas for relaxing music.
https://www.youtube.com/watch?v=4HVqC4zEPDc
https://www.youtube.com/watch?v=79kpoGF8KWU
https://www.youtube.com/playlist?list=PLklhd_AtN_8t8ahSl5lvyGEpMJBNgD59d
https://www.youtube.com/watch?v=lFcSrYw-ARY
https://www.youtube.com/watch?v=ae7ZkWX2RCo
https://www.youtube.com/watch?v=VL_SOtWUecQ
- Thoma, M.V., et al., The Effect of Music on the Human Stress Response. PLOS ONE, 2013. 8(8): p. e70156.
- Guétin, S., et al., Effect of music therapy on anxiety and depression in patients with Alzheimer’s type dementia: randomised, controlled study. Dement Geriatr Cogn Disord, 2009. 28(1): p. 36-46.
- Mental Health. Australian Government Institute of Health and Welfare 2023; Available from: https://www.aihw.gov.au/mental-health/overview/mental-illness.
- Harmat, L., J. Takács, and R. Bódizs, Music improves sleep quality in students. J Adv Nurs, 2008. 62(3): p. 327-35.
- Newsom, R. Music and Sleep. Sleep Foundation 2023; Available from: https://www.sleepfoundation.org/noise-and-sleep/music.