Rewritten Article
Watching a preferred program before bedtime needn't disrupt your slumber, specialists assert.
Sleep, But Better: Your Guidance to Enhanced Dreamland Escapades! Dive into our seven-part series, brimming with tips to elevate your sleep game!
Ever wondered if it's okay to veg out before bed with a good old TV show or podcast?
Turns out, many people find comfort in something audio to help them nod off - be it audiobooks, tunes, or chats.
A 2018 study revealed more than half of those struggling with sleep disturbances use music as a sleep aid. So, is it still a no-no to gaze at screens before snoozing if you're just listening?
It's like a Goldilocks scenario, sleep medicine specialist Dr. Rachel Salas explains, "It's about what relaxes you best... It's not just about bedtime practices, but your environment and all aspects of your routine."
Everyone's different, and what works for one might not for another. But here are some tips to make it count and not leave you with sleep deficits.
Relaxation and Wind-Down Mode
Listening to those podcasts, audiobooks, melodies, or TV to catch some Z's works best when it helps you unwind, not pump you up, sleep expert Dr. Shalini Paruthi says.
"If listening actually keeps you more awake, replacing sleep time – that's harmful for your health," she cautions. "It's vital that adults get at least 7 hours of sleep each night."
On the flip side, consistent background noise can signal your body it's time to wind down.
"If it's part of your bedtime ritual and brings a sense of comfort and tranquility – go for it," Salas advises.
Choose content that helps you drift off with ease, adds Dr. Lindsay Browning, a UK-based psychologist.
"Choose something that won't engage your brain too much, so it's not tempted to stay awake," she suggests.
A sleep story or familiar shows you've seen before could be better choices than a suspenseful book or an intense mystery.
Silence is Golden at Some Point
A soundtrack for sleep may aid your slumber onset, but it might not keep you asleep if it continually plays all night, Browning warns.
"Set an auto timer to mute sounds as soon as possible after drifting off," she advises.
Unexpected noises, frequencies, or volumes from your media can trigger your brain, causing mini-awakenings you might not be aware of, Salas points out.
One steady sound, like white noise or ASMR, can improve sleep quality, particularly in noisy areas, she adds.
"If bars close late and people are making a racket outside your window – a consistent and soothing noise can help block that," she suggests.
Taming Insomnia
Listening to something before bed isn't just for relaxation – it can help quiet racing thoughts too. But proactive steps during the day might help more.
"If your mind's working overtime as you try to snooze, causing restlessness – address those thoughts earlier in the day," Browning recommends.
Methods include allotting a specific time for your worries or employing cognitive shuffling, a technique that involves thinking up random, emotion-free words to divert attention from racing thoughts.
"It's smarter to learn ways to calm an overactive mind at night without needing an external noise distraction," Browning advises.
If audio assistance doesn't seem to improve sleep quality after a couple of weeks, consider seeing a board-certified sleep physician to identify the root cause.
"Proven therapies like cognitive behavior therapy for insomnia or medications can be considered if needed," Paruthi suggests.
- Listening to audio content before sleep, such as podcasts, audiobooks, or familiar shows, can aid relaxation if it helps unwind the listener, but if it keeps them more awake, replacing sleep time, it may negatively affect health as it's crucial for adults to get at least 7 hours of sleep each night.
- Consistent background noise, like white noise or ASMR, can signal the body to wind down and improve sleep quality, particularly in noisy areas. However, continue playing audio all night might disturb sleep, so set an auto timer to mute sounds as soon as possible after falling asleep to avoid mini-awakenings caused by unexpected noises or volumes from media.
