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We all know that we don’t have a light switch that lets us turn off our mind the moment we get into bed, and neither do our kids. If the world around us is busy, loud, well lit, and active - sleep is hard to find.
Fortunately, research shows that we can help ourselves make the necessary biological shifts in our rhythm to improve sleep and increase wakefulness. Energetic music improves our alertness and performance and playing relaxing music helps us wind down and get to sleep. It has also been shown that getting a good dose of light in the morning, preferably sunlight, also helps improve energy and mood; while reducing light in the evening helps with melatonin production, causing us to feel sleepy.
Applying these ideas to our current world of “virtual” living where the internet is always on - it makes sense to use music to help everyone in the house get up at a good time in the morning and get to bed at a consistent time each night. In the morning play some peppy music, turn on the lights, and open the curtains. Everyone will naturally wake up, even pre-teens and teenagers. Then, in the evening, pick a general hour for all the house to wind down. Turn down the lights and play some relaxing music to start the physiological process of preparing for sleep.
By using music and light we can support healthy sleep habits for the whole family.
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