How to Play Soothing Sounds or Music Before Bed

Using music or a calming sound before bed can help your body relax and get ready to renew its energy via sleep. Some people have a hard time falling asleep because of stimulants or medical conditions, and find soothing sounds or music to be a helpful aide in falling sleep. Several different scientific studies have shown that if you create a bedtime routine, this will help you and your body understand that it is time to go to sleep.

Things You'll Need

• CD player
• Soothing CDs
• Alarm clock
• Pajamas

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Instructions

• 1

  Turn back the sheets on your bed and put your pajamas on 30 minutes before it is time for you to lay down. This is also the time to set your alarm clock for the next morning, if necessary.

• 2

  Brush your teeth and comb out your hair. Remove your makeup and wash your face, if desired. You can also take a shower, or just wash your feet or any other part of your body that will make you feel clean and refreshed.

• 3

  Choose the CD you wish to listen to that night. Put it in the CD player and press play. You want to choose a CD that is at least one hour in duration because you don't want to keep it playing the entire night and waste electricity, but you do want to have it going long enough for you to fall asleep.

• 4

  Light candles if desired and/or turn the lights off. Dimming the lighting in the room will help your brain and body associate dimness with sleep time, and again, will train your brain and body go to sleep much faster.

• 5

  Begin with a slow, full-body stretch before climbing into bed while you listen to your music. This will help relieve tension and allow your tired body to relax. Stand up straight and lift your hands over your head; do not connect them but point your palms toward the ceiling. Push up toward the ceiling as much as you can without coming off of the full surface of your feet. Then slowly bend over and place your palms on your knees as you arch your back slowly, then curve your back like a cat. Continue on down until you are bent all the way over. Fold your arms over your head and hang your head in a relaxed manner. Sit on your rear and bring the bottoms of your feet together as far in as they can go. Lay down on your back and stick your feet up in the air. Move your feet around slowly in a full circle then up and down to stretch out your ankles. Slowly move to a sitting position and then stand up.

• 6

  Climb into bed. If desired, put on your sleeping mask, ear plugs or breathing strips. Take a few minutes to do some deep breathing. As you breathe in and out, focus on every part of your body, making sure you are relaxed.