Rocked To Sleep -- Not Just For Babies Anymore

It's the simplest of soothing, sleep-inducing remedies, something we all naturally do: rocking a baby gently to sleep.

Long after we've left childhood, we all can be deeply affected by this relaxing rocking motion. Think of the peaceful glide of a porch swing, sleeping on a boat or the calming sway of a hammock nap.

A recent study seems to back up this feeling with scientific facts. The study suggests that rocking does indeed have an effect on our ability to fall asleep -- as well as on the quality of the sleep itself.

Researchers at the University of Geneva, Switzerland tested the effects of rocking on sleep in a dozen adult men between the ages of 22 and 38. All the men involved were good sleepers -- none were suffering from any sleep or anxiety disorders and they were well-rested at the time of the experiment. Researchers created a special bed that mimicked the rocking of a hammock and had the men take two 45-minute naps. During one nap the bed gently rocked and during the other nap the bed remained still. While their subjects slept, researchers measured brain activity using an electroencephalogram (EEG).

Here's what they found:

• Every one of the participants fell asleep more quickly during their rocking nap.


• A majority (eight out of 12) said they found the rocking nap "more pleasant" than the nap on the stationary bed.


• During the rocking nap, all of the sleepers moved more quickly from Stage 1 to Stage 2 of their sleep cycle. Stage 2 is where we typically spend half of our sleep time over the course of a night.


• While rocking, sleepers showed significant increases in the types of brain-wave activity that are specifically associated with deeper, more restful and more continuous sleep.

These findings regarding brain-wave activity are really fascinating. In Stage 2 sleep, a couple of important things happen:

• Brain waves slow down from stage 1
• Sleep spindles -- short bursts of electrical activity in the brain -- occur.

Sleep spindles are a kind of noise barrier created by the brain. Their presence seems to help us stay asleep when faced with noises and external stimulation that might otherwise wake us. People whose brains generate more sleep spindles seem better able to sleep through certain noises and interruptions -- whether it's a snoring bed partner or an ill-timed car alarm on the street.

Based on these results, the researchers suggest that a rocking motion has the effect of helping to synchronize the brain for sleep -- both to fall asleep more quickly and possibly to achieve longer periods of deep, uninterrupted sleep.

I believe that there is great potential in these results. I'd love to see the effects of rocking tested over longer sleep periods and on subjects who suffer from sleep disorders, including insomnia. In many ways, of course, this study confirms what we all instinctively know about the power of this soothing, repetitive rocking motion. And you don't need a custom hammock bed -- or even the old-fashioned version in your backyard -- to reap the benefits of rocking. Visualization is a powerful tool that requires no equipment, and you can try it tonight!

• When you close your eyes for the night, create a restful rocking scene: Imagine yourself swaying in that hammock, or floating lazily on a raft under gentle waves.
• Use your senses! Hear the waves beneath you, feel a light warm breeze and smell the salt water or freshly cut grass.
• Try adding soothing music if you find that this relaxes you and quiets your mind.

You may be surprised at how easily you can create the powerful sensation of rocking yourself to sleep. And maybe you can sleep a little deeper and for a little longer, too.

Sweet Dreams,

Michael J. Breus, Ph.D. 
The Sleep Doctor™ 
www.thesleepdoctor.com

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Comments

[Landin]

11:56 AM on 08/04/2011

The best sleep I ever get is when I am on my sailboat, especially at anchor with the boat rocking and the sound of the water. The second is my living room with the fireplace on, the door to my balconey open and the sound of waves breaking......

[jacquelinenh]

02:51 PM on 07/10/2011

Hmm.. I'll bring the rocker down from the attic tonight and give it a try! Other natural remedies that I've found helpful: http://www.womentowomen.com/adrenalhealth/naturalherbal-sleeping-aids.aspx Especially chamomile tea and valerian root extract!

[Suzybelle]

09:55 AM on 07/25/2011

I am going to do the same thing. I have a rocker in each bedroom, but I sleep down on my lower level of my house because it is cooler. This I am going to definitely explore. Sounds great to me.

[Darren Hopkins]

01:58 PM on 07/08/2011

Great article. I'm a restless but deep sleeper who must have many sleep spindles becasue I can sleep through anything. The issue I have is that my wife doesn't like the rocking so much! The vizualization ideas sounds interesteting ut was it tested?

[e-mail]

[Bars and Bartending]

05:26 AM on 07/08/2011

I've suffered from poor sleep my entire life. My mother always mentions how as a baby I would never nap, while my sisters loved to. Now in my adult life I struggle with keeping a healthy, daily routine to ensure I get adequate sleep. Along my journey to find peaceful slumber, I have learned many useful tricks, as well as weeded out the useless ones. There's a great ebook you can download called Get To Sleep Now! at http://instantlyfallasleep.com that lists many helpful techniques as well as things to avoid.
Many people live fast and stimulating lives, but few of us take the time to unwind before bed. Stimulating activities you want to AVOID before bed are TV, reading, working, computer, stress/fights, and certain foods. The book will always suggest what is beneficial to do before bed, like writing, or talking.

[unshakeable]

06:17 PM on 07/06/2011

I find this article interesting and have experienced the benefits of better sleep. As an experiment on my own, almost a year ago, I used visualization and a rocking motion (movement of my foot actually gently rocked the bed) to help me sleep better. The sleep I experienced had many benefits; seizures dissipated altogether, migraines did not occur, my mood was more positive and I began to lose weight. I did not make the connection until I read this article. A few months ago I stopped the rocking motion and all the negatives came back. It's obvious to me to once again use rocking as a therapy for better sleep to manage my seizure disorders effectively. If sleep therapy proves effective in seizure management in my life, I will be sharing your work and my results with others at National Seizure Disorders Foundation.

[Hlynn]

04:27 PM on 07/06/2011

This article makes so much sense! I love hammocks and glider rockers and porch swings. Gentle, repetitive movement is very soothing. We see that with our students with disabilities who rock and sway to calm themselves. I wonder if this would help not only insomnia, but chronic pain sufferers. It might even help people heal faster from injuries. Music and movement might be more effective than medication, without the potentially adverse side effects. Falling asleep to the sound of waves or rain is very relaxing, and those sounds have a calming cadence to them. I think there is a lot yet to be discovered and learned about movement and sound in sleep.