Want a good night's sleep?

There is a huge crowd and many music lovers.
Many people have the habit of listening to music every day.
On the way to work, whether walking, biking, squeezing the subway or driving, they always need music to accompany them; when they arrive in the office, they still keep their earphones on their ears; Before going to bed, you will still be immersed in beautiful songs or melody
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Are you like this? Anyway, this is the case with Dr.
Michael Scullin, a sleep scientist at Baylor University in the United States, and he has realized a serious problem: He often wakes up in the middle of the night with a song in his mind
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Of course, this also gave him an opportunity to study how music affects sleep patterns
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Michael Scullin When a song or melody (especially a popular one) is played repeatedly, people will often repeat the song (or melody) in their minds like they have been brainwashed, lingering, or even failing.
Consciously humming, this is called the "earworm effect"
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Earworm is an unconscious (involuntary) musical imagination
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Researchers vividly liken the song or melody that lingers in the mind to a bug, and also call the feeling caused by the "earworm" "cognitive itching", as if you can't help but want to scratch it (recall) it
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This phenomenon has been around for a long time, or there are so many sayings that "wandering around the beam for three days, the lingering sound" or "the lingering sound is endless like a thread"
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But the earworm effect usually occurs when you are awake, how can it not even let go of sleep time? In a new study published in "Psychological Science" on June 10th, Beijing time, Scullin and his collaborators investigated whether listening to music affects sleep, and gained insight into the mechanism of the "earworm effect"
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Many people feel that listening to music feels super good, and can be intoxicated by it
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Many people usually listen to music before going to bed
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However, no matter how good things are, things will be reversed
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The more you listen to music, the more likely it is to attract the "earworms" that linger before going to bed
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When this happens, your sleep will be affected
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This new study consists of two parts, involving a total of 209 participants
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In the first part of the study, 199 participants with an average age of 35.
9 years completed a series of surveys on sleep quality, music listening habits, and earworm frequency, including when they tried to fall asleep, when they woke up in the middle of the night, and when they woke up in the morning.
The frequency of earworms
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The second part is laboratory research
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Fifty participants with an average age of 21.
2 years were taken to Baylor University’s Sleep Neuroscience and Cognition Laboratory, which can control light and sound
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The researchers induced the "earworm" to determine how it affects the quality of sleep, and recorded the participants' brain waves, heart rate, and breathing through polysomnography
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Before going to bed, the researchers played three popular songs, namely "Shake It Off", "Call Me Maybe" and "Don't Stop Believin"
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Participants were randomly assigned to listen to the original version or pure musical accompaniment version of these songs (with lyrics removed), and feedback whether and when they experienced the "earworm effect
.
"
At the same time, the researchers analyzed whether the participants’ sleep physiology at night was affected
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They found that people who experience the "earworm effect" have more difficulty falling asleep, waking up more at night, and spending more time in the light sleep phase
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Compared with people who rarely experience "earworm", people who experience the "earworm effect" one or more times a week are six times more likely to have poor sleep quality
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Surprisingly, the study found that some instrumental music (unvoiced) is more likely to cause earworm effects and disrupt sleep quality than lyrical songs
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In addition, the researchers performed a quantitative analysis of electroencephalogram (EEG) readings in experimental studies to examine the physiological signs of sleep-dependent memory consolidation
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Memory consolidation is a process through which temporary memories react spontaneously during sleep and transform into a longer-term form
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Researchers found that participants who experienced the sleep "earworm effect" showed slower concussions during sleep, which is a sign of memory reactivation
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In the area corresponding to the primary auditory cortex, the increase in slow oscillations dominates, and the primary auditory cortex is related to the "earworm effect" during wakefulness
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Scullin: "We thought that people would have earworm effects when they tried to fall asleep, but we didn't expect that many participants would wake up from sleep with earworms just like me
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" He said: "Almost everyone thinks Listening to music can improve sleep, but we found that those who listen to music more have worse sleep quality.
What’s more surprising is that instrumental music has a greater impact, and the “earworm” effect caused by instrumental music is other Twice the music
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"The study found that many people who have the habit of listening to music experience a continuous "earworm effect" and a decline in sleep quality
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This result is contrary to the idea of ​​music as a sleep aid "therapy"
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Health experts usually recommend before going to bed.
Listen to some soothing music, but these recommendations are largely based on participant self-reported research
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Instead, this new study objectively measured the sleeping brain, and the researchers found that even after the music stopped playing for a few hours, The brain is still processing music
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One way to get rid of earworms is to participate in cognitive activities, such as focusing on a task, problem or activity, which helps distract the brain from earworms
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Before going to bed, Scullin suggests Take 5 to 10 minutes to write a to-do list and write your ideas on paper.
Instead of doing difficult things that disrupt sleep, you can watch TV or play video games
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A
previous study by Scullin found that participants Spending 5 minutes before going to bed to write down what you are about to do can help "off" those worries about the future and speed up falling asleep
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Link to the paper: https://journals.
sagepub.
com/doi/10.
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