Listening to nature sounds before bed will give you an extra half hour of sleep, claims new research on sleep aid apps
- People who use sleep apps up to three times a week can get an extra three and a half hours of sleep and are less likely to experience anxiety or depression
- Experts believe that apps can distract us from stress and reduce brain activity
- Sleep apps have become extremely popular, with some even being recommended by the NHS
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Listening to a recording of rainfall, a crackling fire or Stephen Fry narrating Harry Potter has become as much a part of the bedtime routine for many people as hot chocolate or a dip in a hot bath.
And the latest methods to help us drift off seem to be just as effective, it seems.
One study found that listening to the sounds of nature or audio stories before bed can improve sleep by an average of 30 minutes per night.
Those who use smartphone sleep apps up to three times a week can gain about three and a half hours of extra sleep. They are also less likely to suffer from anxiety or depression.
Experts believe apps can distract us from worry and stress, and reduce levels of brain activity – known as pre-sleep sympathetic arousal – to help us fall asleep.
A study found that listening to the sounds of nature or audio stories before bed can boost sleep by an average of 30 minutes per night
Increased demands of work, high stress and greater use of digital technology have led to more of us struggling with sleeping problems. While between seven and nine hours is recommended as the optimal amount per night, it is estimated that one in five adults does not get enough sleep.
Sleep apps have become extremely popular in recent years, some even being recommended by the NHS.
The most popular usually play soothing sounds like rain, or offer bedtime stories read by famous names.
In one of the first studies of its kind, researchers wanted to see if using these aids could actually promote sleep.
The study involved 300 people, who were surveyed and scored on their sleeping habits, including problems falling asleep and staying asleep.
They completed questionnaires about alertness, sleepiness, and fatigue during usual waking hours, as well as work-related productivity.
Some 180 then used the Unmind app, choosing natural soundscapes or narrated stories as tools to help them fall asleep or go back to sleep.
At the start of the study, the average sleep time was six hours and fifteen minutes. Eventually this went up by 30 minutes. The time it took to fall asleep also dropped by a third to less than 30 minutes. Presenteeism — loss of productivity when employees are not fully functioning in the workplace — fell from 43.7 percent to 27.2 percent.
Study co-author Kate Cavanagh, Professor of Clinical Psychology at the University of Sussex, said: ‘If supported by further research, these tools could have significant public health implications and an impact on businesses that could benefit with a reduction in presenteeism.’
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