Music Remedy for Sleeping Well

Do you ever find yourself tossing and turning, unable to drift into a restful sleep? You're not alone. Millions of people struggle with sleep difficulties, searching for natural remedies to help them unwind and relax. Did you know that music, especially specific types of Indian classical music known as ragas, can be an effective solution?

Good sleep is not just a luxury; it's essential for maintaining overall health and well-being. Quality sleep enhances cognitive function, supports emotional balance, and boosts the immune system. Lack of sleep, on the other hand, can lead to a range of health issues, from irritability and poor concentration to serious conditions like heart disease and diabetes.

Read further to learn what kind of music to listen to, and how to integrate it in your lifestyle with ease.

The story of a legendary Raga

There is a folk story about a king, the Raja of a small kingdom in western India. After generations of wars and famines, it was the Raja who brought peace and prosperity to the kingdom. He always had to be moving, manage conflicts, solve problems, and ensure that his subjects always have food on their plate. A wise and kind king had no enemy but his own mind - his hair had not even started turning gray, but he slowly lost the ability to sleep. His sleepless nights, filled with worries and burdens, took a toll on his health, leaving him weak and exhausted.

Despite numerous remedies from the best physicians from all over India, his condition worsened. Some offered herbs, while some introduced him to teas from the Far East. Each remedy made him close his eyes, find a nap, but he would be awake in a few hours, even more tired than the last time. The news of his condition spread. Spies from the west notified the general of the army that some neighbouring kingdoms were already planning to invade and overthrow him. His subjects, the praja, became to worry about their future.

One evening, an old man who claimed to have travelled from the banks of the river Ganges arrived with his young daughter. Everyone was skeptic but King's advisor decided to give it a try. They were invited to the king's chamber. The old man started playing a note on tanpura and the girl held a long note for more than a minute. King's bodyguards were alert and kept an eye on any movement the uninvited guests would make.

It took only a few minutes for the king to feel a sense of peace. The old man continued to play the tanpura, its deep, resonant notes filling the room with a calming vibration. The air seemed to change, and for the first time in months, King Raja felt a profound sense of tranquillity. For the first time in what felt like an eternity, he woke refreshed and rejuvenated.

The old man and his daughter, having fulfilled their mission, quietly departed, leaving behind a legacy of peace. King got healthier, and the kingdom kept flourishing. The people of the kingdom, inspired by their king’s resilience and the healing gift of music, found new hope and stability. The musicians started getting more respect, not just as entertainers, but the experts who had mysterious abilities. It was not recorded in any texts what raga did she sing or even what her name was.

Ragas that Help you Sleep Well

Popular ragas like Chandrakaus, Behag and Malkauns are well known for their relaxation inducing nature. Some experts also consider Raag Darbari as one of the night ragas that promote sleep. This raga is said to be introduced in Hindustani music by Tansen in the court of Akbar, thus leading to this name that sounds connected to luxory. But with the komal Ga and Ni (flat 3rd and 7th), and the specific nature of komal Dha (flat 6th), it has a tranquilizing nature.

Lovers of Carnatic Music style consider Raga Neelambari as one of the ragas that make you feel very relaxed. It has gamakas that flow seamlessly from one note to another, blending subtle notes and releasing a sense of relaxation and peace. Many lullabies in the southern languages are based on this raga.

You can start your night time routine with light music that you love to listen to, followed by slowly transitioning to light ragas, that transition to very soft instrumentals by the end of your playlist.

Here are some suggested tracks you can add to your playlist.

1. Choose a Comfortable Listening Position: Find a comfortable place where you can relax, ideally lying down in bed. Ensure that your posture supports relaxation and sleep.

2. Use High-Quality Audio Equipment: Invest in good-quality speakers or headphones to experience the full depth and clarity of the ragas. Poor audio quality can detract from the soothing effect.

3. Keep Volume Low: Set the volume at a low, comfortable level. The goal is to create a soothing background ambiance, not to have the music dominate your senses.

4. Listen to Full Tracks: Opt for full tracks or albums of ragas rather than short snippets. Extended listening can help you settle into a more profound state of relaxation.

5. Be Consistent with Your Music Selection: Choose specific ragas that you find particularly relaxing and stick with them. Consistent use helps your mind associate those ragas with sleep.

6. Create a Calming Playlist: Compile a playlist that begins with your favorite nighttime music and transitions to gentle melodies and ragas. Gradually shift from more upbeat to more soothing tracks.

7. Avoid Abrupt Transitions: Ensure that your playlist flows smoothly without sudden changes in tempo or volume, which could disturb your relaxation.

8. Experiment with Timing: Start playing the music about 30 minutes before your desired bedtime to help you wind down and prepare for sleep.

9. Incorporate Breathing Exercises: Pair your raga listening with simple breathing exercises to enhance relaxation. Deep breathing can amplify the calming effects of the music.

10. Monitor Your Reaction: Pay attention to how different ragas affect your sleep and adjust your playlist based on what helps you relax best.

Tips for Using Ragas to Improve Sleep

More Important Points to Consider

If you use streaming services like Spotify or Youtube and you often see advertisements, it is important to find alternate services with similar tracks, or in fact, buy or download the tracks. I also recommend finding channels that do not show advertisements. They can be distracting, or may even influence the quality of effect of the raga on your mind.

Avoid using your mobile phones and other devices once you have decided that you want to go to sleep. If you play the music through your mobile phone, set up Do Not Disturb settings or notification settings based on your preferred timings. If you use smart home devices, you can also create automations about you returning to the bedroom after a certain time that may trigger the launch of the playlist.

If you found this article helpful, please connect to me here or through my Youtube/Instagram channels and let me know your experience with improving your physical and mental health with the power of music.

If you want me to write about something you'd like to know more about, feel free to contact me.