Checklist - Music-assisted Relaxation (MAR) Tips:

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1	Checklist - Music-assisted Relaxation (MAR) Tips	© Can't Sleep App Pty Ltd. All Rights Reserved.
2	Find the right music to listen to
3	Choose music that is not too engaging
4	Song length, transitions and adverts	Listen to music that - is repetivie, familiar and simple music - has a long in duration to avoid interuptions from adverts and number of song transitions
5	Music features which may be distracting	Listen to music that is subtle without without extreme and/or sudden changes of a surprising nature (for example volume variation or stylistic variation)
6	Choose music that gives you a pleasant relaxed feeling.
7	Is the music too engrossing?	Listen to music that is emotionally neutral by avoiding music that brings up or conveys strong emotions
8	Jumpstart the process with sounds you associate with relaxation	Listen to music that - you associate with relaxing experiences - your culture associates with sleep
9	Choose music to entrain your body to the right state
10	What music should the tempo be	Listen to music that is between 60-80bpm (slightly slower than a walking pace)
11	What about the rhythmic features?	Listen to music that - has a weak pulse wthout syncopation or strong rhythmic features - has a pulse (for entrainment)
12	Choose music to drown out noxious noise
13	Creating a wall of sound	Listen to music that includes broadband timbres (such as white noise, grey noise or pink noise) to mask background sounds
14	Constant Sound	Listen to music with smooth looping (if it uses samples) and is consistent in volume to let your ears habituate to the volume
15	Using music in the right way
16	Prior to listening to music
17	Can music help me?	Do not attempt to use music to treate sleep apnoea or restless leg syndrome, instead see a sleep specialist
18	Committing to using music?	Using music should be treated similar to dieting to lose weight. Listen to music everynight for atleast 30 days to see best results, do no be discouraged in initially you do not notice results
19	Preparing the music
20	What should I listen to the music through?	You can listen to music through speakers, your phone speakers (you may lose low frequencies) and sleepphones. In-ear earphones may possible build up earwax
21	How loud should the music be?	The music should be played as quiet as comfortable possible or slightly louder than unpleasant sounds you entened to drown out. It should not be louder than 80db as this may cause hearing loss.
22	When should I start listening to the music?	Listen to music at bedtime for 45minutes as most people can fall asleep by in this time
23	When listening to the music
24	Breathing exercises	Breathe in sync with the pulse of the music
25	Visualization exercises	Allow the music to let your mind wander so that you can focus internally instead of on external stresses.
26	Combining music with other sleep strategies
27	Maintaining a consistent Stimulus of Music
28	Never sleep without music	Try to get an unbroken streak of using music every night as a sleep aid for at least a month.
29	Never wildly vary the music or use different audio	Listen to only one composer or music genre to keep the music consistent
30	Create a prebedtime routine	Rigidly follow a routine prior to bed to create a set of events to help you associate music with sleep
31	Keep your sleep environment the same	Sleep in the saem room every night with music in the beginning
32	The last thing to do before closing your eyes is turning on the music	Turning on music should be the very last thing you do before you go to sleep
33	If you take a sleeping pill, make sure you combine it with music	If you choose to use sleeping pills, pair them with music.
34	Maintaining a consistent result
35	Only go to bed if you are tired	Wait till you are tired and then go to bed with your music
36	If you can’t sleep, turn off the music and leave your bedroom till you feel tired	If you cannot sleep, go do a relaxing actiity (such as reading) in another room and then come back to bed and fall asleep to your music
37	Never listen to the music outside of sleeping	Don't listen to sedative music whilst operating heavy machinery or during travel. Avoid your sedative music in any ocassion (including napping) other than sleep
38	Don’t do anything else in bed	Whatever device you use to listen to your music for sleep, do not use that device in bed for any other purpose.
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