If you love finding ways to relax and destress, or have friends who always plan spa dates, then you might have heard of sound baths. These sessions are all about the experience and are popular with individuals seeking to enhance their overall wellness, both physically and mentally.
Another thing you might hear is people discussing the benefits that sound baths offer, whether it's helping them relax or enabling them to achieve their meditation goals. However, some people claim that sound baths help them sleep better, so we thought we'd take a closer look at this blend of modern and ancient practices.
What is a sound bath?
If you think of a sound bath in a literal sense, it doesn't sound particularly appealing. Being bathed in a wall of sound? Your immediate thought might be that this will be a deafening experience, in which you'd be justified in saying 'no, thank you!'. But that's not what it is at all! In reality, it's a much more subtle experience, all about relaxation.
There are no loud noises; instead, softer instruments, such as crystal bowls, chimes, gongs, and Tibetan singing bowls, will be played. So, less heavy metal and more calming zen. The whole purpose is to lie, or sit, and relax into the music. Sometimes you might have blankets, sometimes you might have eye masks to enhance the experience. The purpose is to let soothing sounds relax you and take away the stress of day-to-day life for a short time.
The instruments are all carefully chosen, with nothing too loud or disruptive. Tibetan singing bowls are a popular choice, as Buddhist monks have used them for centuries to assist in their meditation rituals.
How does sound impact your sleep?
Sound can have a significant impact on whether you have a good sleep or not; imagine trying to sleep with loud banging and shouting happening outside your window! Loud or sudden noises can cause people to wake up during the night, and even if you're not fully aware of waking up, it can disrupt whatever stage of sleep you're at. You get the most restful sleep during the deep and REM sleep cycles.
As such, being woken up by a loud noise means you risk disrupting deep or REM sleep, which takes longer to return to. This means you're more at risk of sleep deprivation, which can lead to feeling physically tired and experiencing mental fog and other issues. Noises can also cause the hormones adrenaline and cortisol to increase in production, leading to feelings of increased alertness and even panic.
But wait, you might be thinking, don't people like to listen to white noise when they sleep? You're right; some people find it beneficial, while others can't imagine going to bed without some form of background noise while they sleep, whether it's white noise, brown noise, pink noise, or something else. There's not really any consensus from scientists on whether white noise has any benefits for sleep, but it can help to mask any louder noises that might jolt you awake, and it can help people get to sleep faster. Pink noise, however, which sounds deeper and has lower frequencies, has been found to enhance deep sleep in older adults.
Do sound baths help sleep?
There's no solid research on whether a sound bath actually helps improve sleep, but the other benefits you can experience will all contribute to better quality sleep. A sound bath is a form of meditation that uses traditional, soft sounds to create a calming experience. The sounds used, combined with closing your eyes and lying down, can lead to you becoming even sleepier.
If you're unsure about meditation, we recommend being open to giving it a try. Meditation itself can help you fall asleep faster and lead to longer, deeper sleep. The NHS even has a whole page on how to use meditation for your sleep, so there are definitely some benefits towards sound baths and sleep, though, unless you're doing a sound bath at home, then it's important to remember not to let yourself get too tired, as you still need to get home!
The primary benefit of a sound bath is that it offers significant stress relief. A reduction in the activity of your nervous system, achieved by taking the time to slow down and 'be' in your body, can lead to lower blood pressure and help ease some of your tension. This, in turn, can help you sleep better, as you'll feel more relaxed and less likely to focus on anxieties.
Of course, whether a sound bath actually helps you sleep is entirely a matter of personal perception. Some people will swear by them, and you might find that a sound bath always leads to you getting a good night's sleep, but it's all down to personal preference. If you continue to struggle with sleep, even after trying a sound bath and other relaxation techniques, be sure to consult your doctor for medical advice.
