“El efecto Mozart para los bebés y sonidos de cantos de ballenas para adultos”, se suele recomendar para concretar una escena sonora que induzca el sueño. En particular para las personas que padecen insomnio y que están en busca de las ondas adecuadas dejar la ansiedad que provoca la falta de sueño. De acuerdo a un estudio publicado por la Sleep Foundation, el playlist adecuado puede reducir la dificultad para dormir entre quienes tardan entre 27 y 69 en hacerlo, hasta los 13 o 6 minutos, incluso.
Esta propiedad que la música tiene para inducir el sueño, cuando se trata de las piezas adecuadas, varía en gustos de cada usuario, pero depende de cómo se amoldan las pulsaciones al propio ritmo de quien busca el relajo. El neurólogo Mario Díaz, explica que “la capacidad de que la música induzca al sueño depende de una serie de pasos que convierten las ondas sonoras en señales eléctricas en el cerebro y, a medida que éste las interpreta, se desencadena una serie de efectos físicos, muchos de los cuales promueven el sueño o reducen la dificultad para conciliarlo”.
En tal sentido, señala la importancia de contar con la propia lista de melodías donde el tempo o la velocidad del ritmo no supere los 60 u 80 pulsaciones por minuto. “La idea es calmar al cuerpo y sincronizarlo con un ritmo lento que propicie el sueño. De hecho, la frecuencia en reposo normal mientras estamos despiertos varía entre 60 a 100 BPM”, agrega el especialista de la clínica Somno. Es decir, los fans de la música urbana pueden poner reggaetón para activarse de día o trap para descansar entrada la noche, lo mismo los amantes del rock y las variedades de las power baladas o himnos clásicos más orquestales y piezas unplugged, por ejemplo. Algunos nombres de grupos y solistas que contemplan esta métrica en parte de su obra son Luis Miguel, Queen, Ricky Martin, Billie Eilish, Jimi Hendrix, Ariana Grande, Poison, The Cure, Chavela Vargas, Red Hot Chili Peppers, Radiohead, Los Ángeles Negros, David Bowie y hasta Metallica.
Otro aporte de la literatura científica determina que oír música mejora el sueño producto de la regulación de diversas hormonas, como el cortisol, conocida por ser la hormona del estrés. “Escuchar música disminuye la secreción de cortisol, por tanto, relaja al cuerpo y lo deja en un escenario ideal para descansar. Además, la música puede contribuir al descanso al calmar el sistema nervioso autónomo, el cual está encargado de controlar los procesos automáticos o inconscientes, como respirar. De esta forma, si sometemos al cerebro a unos minutos de música antes de acostarnos, podemos hacer que nuestro cuerpo respire más lento, además de reducir nuestra frecuencia cardiaca y arterial”, señala el Dr. Díaz.
El listado es tan extenso como variedades de melómanos existen. Como una propuesta, la Clínica Somno cuenta con su propia playlist donde empezar a darle forma a tu propia radio del sueño:
- “Perdón” – Ricky Martin/ Camila
- “8” – Billie Eilish
- “Imagine” – Ariana Grande
- “Someone like you” – Adele
- “Vuelve” – Ricky Martin
- “Little wing” – The Jimi Hendrix Experience
- “The unforgiven” – Metallica
- “Love song” – The Cure
- “Every rose has ir thorn” – Poison
- “Culpable o no” – Luis Miguel
- “I could have lied” – Red Hot Chili Peppers
- “La llorona” – Chavela Vargas
- “Tears in heaven” – Erick Clapton
- “Recuerdo” – Ricky Martin
- “Karma police” – Radiohead
- “Lo que queda de mí” – Luis Miguel
- “Ocean” – Karol G
- “No time to die” – Billie Eilish
- “Let her go” – Passenger
- “Hu hu hu” – Natalia Lafourcade
- “Nasa” – Ariana Grande
- “Nada valgo sin tu amor” – Juanes
- “No sé tú” – Luis Miguel
- “Amor por ti” – Los Ángeles Negros
- “El mundo es mío” – Bad Bunny
- “La sirena” – Maná
- “The hunter” – Red Hot Chili Peppers
- “Play the game” – Queen
- “Ahora te vas” – Luis Miguel
- “Canción con Yandel” – Yandel y Bad Bunny
- “La bala” – Calle 13
- “Ziggy stardust” – David Bowie
- “I can’t quit you baby” – Led Zeppelin
- “My friends” Red Hot Chili Peppers
- “Octavo día” – Shakira
- “Tres palabras” – Luis Miguel
- “Hablar de ti” – Manuel García
- “Muerte en Hawai” – Calle 13
- “<3” – Bad Bunny
- Kashmir” – Led Zeppelin
¿Algo más?
Pincha aquí para acceder, vía Spotify a la playlist de canciones recomendadas para la hora de ir a dormir:
Ir a Playlist
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