You’ve heard the rule: No TV before bed. But many people find that it helps them fall asleep if they listen to something –– audiobooks, music, podcasts or TV shows. A 2018 study found that more than half of people with sleep disturbances use music as a sleep aid. It is poor sleep hygiene to look at screens to scroll or watch a show before bedtime, but what if you aren’t looking, just listening? “It’s like Goldilocks,” said sleep medicine specialist Dr. Rachel Salas, professor of neurology at the Johns Hopkins University School of Medicine in Baltimore. “It’s a matter of what works for you … It’s not only the practices of your bedtime routine, but your environment, all the things.” Everyone is different, and some people might get great sleep if they fall asleep listening to something, Salas said. However, there are some practices to keep in mind to make sure you are maximizing the benefits and avoiding potential pitfalls. Winding down to sleep The key to listening to audiobooks, podcasts, music or TV to fall asleep is making sure it is helping you wind down instead of waking you up, said Dr. Shalini Paruthi, sleep medicine attending physician at John J. Cochran Veterans Hospital in St. Louis and adjunct professor at St. Louis University School of Medicine. “If listening to something actually keeps a person more engaged or awake and therefore replaces sleep time, this can be detrimental to health,” she said in an email. “It is recommended that adults obtain at least 7 hours of sleep regularly for optimal performance.” On the other hand, a predictable kind of noise can help tell your body it’s time to wind down, Salas added. “If you find that that’s part of your bedtime routine, and it’s kind of comforting and relaxing … that’s great,” she said. Try choosing content to listen to that will allow you to transition into sleep, added Dr. Lindsay Browning, a psychologist and sleep expert in Berkshire in the United Kingdom. “Choose something not too engaging so that your brain isn’t motivated to stay awake and fight sleep to pay attention to it,” she said in an email. A sleep story may be a better choice than audio of a book you want to read. Shows you have heard before and know how they end might be better than falling asleep to a nailbiter. When to turn the sound off A soundtrack for sleep might help you get to sleep, but it doesn’t always keep you asleep if it keeps going all night, Browning said. “It’s important to set an auto timer to mute the sounds as soon after falling asleep as possible,” she said. If the show, podcast, or music you are playing has unexpected noises, frequencies or volumes, it might alert your brain to pay attention, Salas said. The startling noise doesn’t always wake you up fully, but it can cause many little awakenings you aren’t aware of. That will disturb your sleep nonetheless, she added. One steady sound, like white noise or ASMR, can help your sleep quality, especially if you live in a noisy area, Salas added. “(If) bars close at a certain time and people are outside, walking home and talking or yelling, that’s going to disrupt your sleep,” she said. A consistent and non-alarming noise can stifle those kinds of ambient noise, she said. What to do about insomnia Sometimes listening to something to fall asleep isn’t just a nice part of a bedtime routine –– it’s a way to quiet racing thoughts at night. Some proactive steps during the day may help, Browning said. “If you find that your brain is too active as you try to fall asleep, which keeps you awake, you could try to address those busy thoughts and worries earlier in the day,” she said. Methods include having a dedicated time earlier in the day to think about those worries or utilizing cognitive shuffling, a technique that involves thinking up random and non-emotionally charged words to take your mind off of your racing thoughts, Browning said. “It’s a much better idea to try to learn ways of quieting a busy mind at night that don’t require you to mask those unwanted thoughts with an external sound,” Browning said. If you are using listening to something to help with insomnia and it doesn’t seem to help after a two-to-four-week period, it might be time to see a board-certified sleep physician and get to the root of the problem, Paruthi said. “There are several proven therapies that work well for insomnia treatment such as cognitive behavior therapy for insomnia, or when appropriate, medications can be considered,” she said.
Falling asleep to your favorite show doesn’t have to ruin your sleep, experts say
TruthLens AI Suggested Headline:
"Experts Discuss the Impact of Audio Content on Sleep Quality"
CNN
8.8
TruthLens AI Summary
Many people have been advised against watching television before bed due to concerns over sleep quality, yet a significant number of individuals find comfort in listening to audio content such as audiobooks, music, or podcasts as they drift off to sleep. According to a 2018 study, over half of those experiencing sleep disturbances use music as a sleep aid. Dr. Rachel Salas, a sleep medicine specialist at Johns Hopkins University, emphasizes that bedtime practices vary from person to person and that what may work for one individual might not be effective for another. While engaging with screens before sleep is generally discouraged, listening to familiar or soothing sounds can help create a calming environment conducive to sleep. It is essential, however, to choose content that promotes relaxation rather than engagement, as Dr. Shalini Paruthi warns that stimulating audio can replace valuable sleep time with wakefulness, thereby negatively impacting health. Adults are recommended to aim for at least seven hours of sleep regularly for optimal functioning, making the selection of audio content a critical factor in one's nighttime routine.
To maximize the benefits of audio while sleeping, experts recommend setting an auto timer to mute sounds shortly after falling asleep to avoid disruptions from unpredictable noises. Dr. Lindsay Browning notes that steady sounds, such as white noise or ASMR, can enhance sleep quality, especially in noisy environments. This consistent auditory backdrop can mask disruptive external sounds, promoting uninterrupted sleep. Additionally, if racing thoughts hinder sleep, addressing these concerns during the day can be beneficial. Techniques like cognitive shuffling or scheduling time to reflect on worries can help quiet a busy mind at night. If audio assistance for sleep does not yield positive results within two to four weeks, Paruthi suggests consulting a board-certified sleep physician for further evaluation and treatment options, including cognitive behavioral therapy or medications for insomnia.
TruthLens AI Analysis
The article explores the relationship between listening to media before sleep and its effects on sleep quality. It presents a nuanced perspective, suggesting that while conventional wisdom advises against screen time before bedtime, there are alternative auditory experiences that some individuals may find beneficial for sleep.
Understanding Expert Opinions
Experts like Dr. Rachel Salas and Dr. Shalini Paruthi emphasize the importance of individual differences when it comes to sleep habits. While screen time may be harmful, passive listening to audiobooks, music, or podcasts can provide comfort and relaxation. The article suggests that the key factor is whether the chosen content helps individuals wind down rather than keeping them engaged and awake.
Potential Health Implications
The article also highlights that while some may benefit from auditory aids for sleep, it's critical to avoid content that disrupts the winding down process. The recommendation of at least seven hours of sleep underscores the potential health implications of poor sleep hygiene.
Public Perception and Behavior
By presenting expert opinions that challenge traditional norms about nighttime media consumption, the article may aim to shift public perception toward a more flexible understanding of what constitutes good sleep hygiene. It suggests that people can enjoy media in a way that aligns with their personal sleep needs, potentially encouraging more people to engage with their preferred forms of media without guilt.
Possible Hidden Agendas
While the article appears informative and balanced, there may be an underlying agenda to normalize the consumption of media as part of bedtime routines. This could inadvertently promote increased screen time in other contexts, which may not align with the overall goal of improving sleep quality.
Manipulative Elements
The article does not overtly manipulate but rather presents a series of expert opinions that could be interpreted as endorsing the practice of listening to media before sleep. The language used is supportive and encouraging, which may lead readers to feel justified in their habits.
Comparative Analysis with Other News
In comparison with other articles discussing sleep hygiene, this piece stands out by taking a more permissive stance toward media consumption. Such an approach could contribute to a growing trend that prioritizes personal comfort over strict adherence to conventional wisdom.
Impact on Community and Economy
The broader implications of this article could include changes in consumer behavior regarding sleep aids and media consumption. As more people adopt these practices, industries related to media production, such as streaming services and audiobook platforms, may see increased engagement.
Target Audience
This article likely appeals to a diverse range of audiences, particularly those who struggle with sleep or are looking for new methods to improve their nighttime routine. It may resonate more with younger demographics who are accustomed to integrating media into various aspects of their daily lives.
Market Influence
In terms of market implications, increased acceptance of media as a sleep aid could positively impact stocks in the entertainment and technology sectors. Companies producing sleep-related media could experience growth as consumers seek out engaging content to help them relax.
Geopolitical Context
There is no direct connection to global power dynamics within this article; however, the ongoing discourse about health and wellness practices, especially in the context of technology use, remains relevant in today's society.
AI Influence in Writing
While it is possible that AI tools were used to assist in drafting this article, it is difficult to pinpoint specific elements. The structured presentation of expert opinions and the balanced nature of the content suggest a carefully curated approach that could benefit from AI's ability to synthesize large amounts of information.
In conclusion, the article provides a thoughtful examination of a contemporary issue related to sleep hygiene and media consumption. It encourages readers to consider their habits and the potential benefits of listening to media before bed, all while reinforcing the importance of individual preferences.