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| Sound Treatment | How to Use The Sounds
The relaxing music and nature sounds aid sleep, reduce stress, and provide a relaxing atmosphere for activities such as yoga, tai-chi, and meditation.
• Rhythmic drumming creates a hypnotic effect to help induce sleep
• The sound of the vibraphone is calming, and may reduce stress
• Rain acts as a white noise machine that masks household noises such as refrigerators, heaters, and creaking floors 
• The booming sound of thunder helps to mask loud stereos, barking dogs, and traffic
• The sound of steady, rhytmic ocean waves provide a sensation of relaxation and calm.
• Birds and windchimes are comforting sounds that provide a relaxing and stress free atmosphere
• An atmosphere of rain and thunder may be especially relaxing, because one feels they cannot go out to work
• Ocean waves may remind one of a relaxing and calm vacation
Sound Sleeping Tips
Attractive in a relaxing activity such as reading, meditation, yoga, or listening to music, before going to bed, can help you to get a good night sleep. Make this activity in a dimly lit, stress-free environment. Endeavor to schedule your activity to take place at the same time every day. Regular routine helps to promote quality sleep.
- 5 minutes of breathing exercises before bedtime will help reduce stress. Get slow, deep breaths, through your nose and deep into your abdomen (rather than your chest).
Consider if you are doing this correctly your belly will expand and contract with each breath.
- Spicy foods and large meals before bedtime should be avoided, as the resulting stomach activity may reduce sleep quality.
- Keep objects that can be associated with stress out of the bedroom, and never use your bed as a place to do work
- Regular exercise can reduce stress, aid relaxation, and improve your sleep, BUT exercise produces stimulants, so avoid strenuous activity just before bedtime.
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