The effectiveness of singing bowls music and progressive muscle relaxation on mood, sleep, and stress

Abstract

Mental health trends show increased symptoms of mental illness across the globe. To combat these increases, more low-cost and easily accessible interventions should be identified. The current study is a parallel cohort non-comparative study investigating the effectiveness of quartz crystal singing bowls (SB) music and progressive muscle relaxation (PMR) on mood, sleep, and stress in young adults. Over eight weeks participants received reminders to complete online sessions of either SB music or PMR. For the first four weeks participants received reminders to complete sessions three times a week. From weeks five – eight participants received a weekly reminder but could complete as many sessions as they wanted. Participants completed questionnaires assessing Mood and Sleep Quality at three timepoints (baseline, week four, and week eight). Participants completed pre and post intervention measures for Overall Feeling, Relaxation, and Stress once a week for the first four weeks. Of the 108 recruited participants, 62 (mean age SB = 20.11 years, PMR = 20.53 years) completed the interventions, questionnaires, and measures (32 in SB group, 30 in PMR group). Both the SB group and the PMR group showed improvement in Mood and Sleep Quality throughout the study. The SB group showed decreases in Total Mood Disturbance (TMD), Tension, Fatigue, and Depression, an increase in Vigour and improvement in Sleep Quality. The effects were greatest in the first four weeks for the SB group. The PMR group showed decreases in TMD, Tension, Anger, Fatigue, and Confusion, and improvement in Sleep Quality. Both the SB group and the PMR group showed acute increases in Overall Feeling and Relaxation and decreases in Stress after the interventions when compared to before the interventions. Overall, the current findings support the hypothesis that SB music and PMR have positive effects on mood, sleep, and stress in young adults.