January, 2015

The painting shows a couple asleep in bed. — 1893 Oil painting by Henri Toulouse-Lautrec entitled Dans le Lit. The original painting is in the Musée d’Orsay in Paris.

Everyone feels better after a good night’s sleep, but did you know that sleeping well:
•   lowers your risk for cancer, heart disease, depression and other disorders?
•   helps you remember more and learn better?
•   may help you lose weight? [sleepfoundation.org]

But what is a good night’s sleep? There is good science to let us how much to eat and how long to exercise, but NOT for how long to sleep. We know too little sleep is bad but now how little is too little.
That lack of evidence hasn’t stopped doctors from telling patients to sleep longer. Lisa Anne Matricciani and her team studied the history of doctors’ advice about sleep. Even though people used to sleep longer, doctors still recommended they sleep more—on average, 37 minutes more. Matricciani’s group also found that doctors always blame their patients’ poor sleep on new technology: the change from candles to gas lights to light bulbs; or the change from radio to television to computer games! {1} [https://pediatrics.aappublications.org/content/early/2012/02/08/peds.2011-2039]
What do we know about sleep? The National Sleep Foundation (sleepfoundation.org) and the American Association of Sleep Medicine (aasmnet.org) report that:
•   different people need different amounts. People should sleep long enough to feel refreshed when they wake, and to feel alert for most of the day. Most doctors recommend adults sleep 7-9 hours per night, but 6-8 hours may be enough; (https://edition.cnn.com/2002/HEALTH/02/14/sleep.study/index.html
•   our sleep needs are shaped by our culture, age, health, activity, and genetics;
•   naps aren’t just for kids. Many teens and adults benefit from a 10-30 minute nap, so long as it is at least three hours before bedtime; [https://www.mayoclinic.org/healthy-living/adult-health/in-depth/napping/art-20048319?pg=2]
•   people who get regular exercise during the day (not during the evening and especially not right before bed) typically sleep better at night;
•   most people sleep best when the room temperature is 60-67 degrees;
•   it is normal even for adults to wake briefly every couple of hours; and
•   most people sleep better if they stick to the same bedtime, weekend or not.

In short, what a “good night’s sleep” is different for different people, but getting a good night’s sleep does everyone good. Talk to your doctor if you are not waking refreshed and staying alert during the day.

{1} Lisa Anne Matricciana et al., Never Enough Sleep: A Brief History of Sleep Recommendations for Children, Pediatrics 129: 548-556, 2012

Music is a powerful way to connect people. Did you know that it also helps people of all ages achieve their personal goals every day? I first heard about music therapy from a teacher at my summer arts camp. I mentioned that I wanted to be a music teacher because I wanted to help people with music. She asked me, “Have you heard of music therapy?” At that moment, I knew exactly what I wanted to do for my life’s work.

History

Music was a healing force long before music therapy was a defined field. Going back to the days of David playing his harp for Saul, music can heal, soothe, connect, comfort and excite people all around the world. Beginning after World Wars I and II, musicians visited hospitals to bring music to the veterans. It was there that the future of music therapy began. Formal college programs started to train music therapists to meet the increasing needs of the returning war veterans in the 1940’s. As Ronna Kaplan noted, “Doctors and nurses noticed patients’ positive and emotional responses to music” (Kaplan, 2011). To learn more about the history of music therapy, visit the American Music Therapy Association

And Today

There are over 6,000 music therapists certified by the Certification Board for Music Therapists. Today, Board Certified Music Therapists (MT-BC) around the country work with a variety of people, including:

• Mothers preparing for childbirth and in labor and delivery
• Infants in NICU
• Young children
• Children and adults with disabilities
• Children and adults with mental health needs
• Adults looking for increased insight and social connections
• Older adults to increase health and wellness
• Elders with Alzheimer’s, dementia or other age related conditions
• Individuals of all ages at the end of life

Music Therapy…
Gives children with special needs fun ways to develop their skills in a creative space
Supports adults with disabilities by using music as a way to connect to others in formal and informal ways
Invites older adults to participate and share in meaningful verbal and non-verbal music making
Where can I find a music therapist?

Board Certified Music Therapists can be found working in
• Public and private schools
• Hospitals
• Long term care and skilled nursing facilities
• Assisted living facilities
• Music therapy clinics
• In-patient and out-patient mental health centers
• Hospice programs
• Community centers
• Recreation programs
• Early intervention and 0-3 programs
• Children’s library programs

Music is not one size fits all!

You can’t just hit play on a CD player or an ipod and enjoy the effects of music therapy. Music therapy demands responses from a music therapist. He or she must carefully choose the music and instruments in the moment to help meet the person’s goals. Music therapy uses music to increase connections, develop new skills and reach one’s full potential.

The music and instruments change because of the people involved. Everything is adapted to meet the client’s needs. No matter what the music sounds like, music therapists use music to work towards very specific goals.

What are the Benefits of Music Therapy?
Music therapy creates new conversations and can help people connect without the need for words. Music therapy can help many people from young to old, by:
• Enhancing quality of life
• Developing new skills
• Reducing stress or loneliness
• Encouraging teamwork and new solutions
Clive Robbins, a leader in the music therapy field once said, “Almost all children respond to music. Music is an open-sesame, and if you can use it carefully and appropriately, you can reach into that child’s potential for development.” Although he worked mostly with children, as a music therapist, I can truthfully say that music serves as an open sesame for all people.

When used thoughtfully and with an understanding and commitment to personal growth, music can transform lives. Music develops early childhood skills, and helps people transition at the end of life. Either way, music opens doors to new understandings, new solutions and personal development.

For more information, visit
The American Music Therapy Association www.musictherapy.org
The Certification Board for Music Therapists www.cbmt.org

References
What Is Music Therapy? Ronna Kaplan, M.A. (n.d.). Retrieved October 11, 2014, from https://www.huffingtonpost.com/ronna-kaplan-ma/music-therapy_b_869439.html
American Music Therapy Association, American Music Therapy Association (AMTA). (n.d.). Retrieved October 11, 2014, from https://www.musictherapy.org/

Month: January 2015

A Good Night’s Sleep for Everyone

Music Therapy 101