The age-old advice against using screens before bedtime is often challenged by many who find listening to audiobooks, podcasts, or music a soothing prelude to sleep. A 2018 study indicated that over half of those experiencing sleep disturbances turn to music as a sleep aid.
While it’s generally advised to limit screen time at night due to the potential impact on sleep hygiene, the experience may differ if you are only listening rather than watching. According to Dr. Rachel Salas, a sleep medicine specialist, individuals can benefit from incorporating audible content into their bedtime routine, provided it helps them unwind rather than keep them alert. Dr. Shalini Paruthi also highlights that the key is choosing content that aids relaxation instead of stimulating engagement, which could be detrimental if it replaces necessary sleep.
To maximise the benefits of evening listening, opt for familiar, non-engaging content. Sleep stories or shows with predictable outcomes may serve better than thrilling narratives that might incite too much mental engagement. It’s also advisable to set an auto timer on whatever you’re listening to, ensuring the audio doesn’t continue throughout the night. This helps maintain an uninterrupted sleep cycle, as unexpected noises can disrupt rest even if they don’t fully wake you.
Some constant sounds, like white noise or ASMR, can actually improve sleep quality, especially in noisy environments. This background noise can drown out disruptive disturbances, signalling to your body that it’s time to wind down.
For those grappling with insomnia, implementing proactive strategies during the day may be beneficial. Attending to racing thoughts earlier can aid in quieting the mind at night. Techniques such as cognitive shuffling, which involves thinking of mundane, non-emotional words, can also be effective. Excellence in sleep hygiene is not just about what you listen to but actively seeking out ways to manage stress and anxiety during waking hours.
If after two to four weeks the auditory aids don’t seem to alleviate insomnia, consulting with a sleep specialist is recommended. Treatment options such as cognitive-behavioural therapy for insomnia or medications, if deemed necessary, can effectively address chronic sleep disturbances.
In summary, while listening to soothing content can be a helpful part of a bedtime routine, the effectiveness largely hinges on personal preference and the appropriate choice of material. Seeking professional advice may prove significant if sleep issues persist.