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Muusika kui teraapia: mida uuringud näitavad

Muusikal on rohkem randomiseeritud uuringute tõendusmaterjali kui enamikul heaolu nime all müüdavatest asjadest. Mõjud on tõelised ja spetsiifilised.

Updated 2 min read 40 citations Evidence strength 4/5

Ajakoodiga juhtplaat plaadimängija tallerdil, tonaarm on langetatud
Ajakoodiga vinüülplaat võimaldab sülearvutil jälgida pärisplaadi liikumist. Audiotecna · CC BY 2.0 · Wikimedia Commons

Uni

Cochrane'i ülevaade muusikast unetuse korral täiskasvanutel [5] on siin kõige tugevam üksik tõend. Cochrane'i ülevaated on olemuselt konservatiivsed, seega juba selle olemasolu, mis üldse muusikat käsitleb, peegeldab tegelikku uuringute hulka.

Muusika ei ole kroonilise unetuse ravi — see on CBT-I, mida käsitleb meie unetõendusmaterjali sait. See on odav lisavahend, millel on usutav toimemehhanism erutuse vähendamise kaudu.

Muusika unetuse korral

Treening

Treeningualane kirjandus on koht, kus mõjud on kõige järjepidevamad. Muusika metaanalüütiline ülevaade treeningus ja spordis leiab mõjusid nii sooritusvõimele kui ka psühholoogilistele tulemustele, ning konkreetsed uuringud on käsitlenud anaeroobset sooritusvõimet ja kiire tempoga muusikat. On näidatud, et muusika ajastus eristab väsimuse tajumist, ning personaliseeritud interaktiivseid muusikasüsteeme kehalise aktiivsuse jaoks on metaanalüüsitud.

Peamine mehhanism on dissotsiatsioon — tähelepanu suunatakse eemale interotseptiivsest ebamugavusest —, mis vähendab tajutud pingutust antud koormuse juures. See on tõeline ergogeenne mõju, mis saavutatakse ilma füsioloogiat muutmata.

Kus tõendusmaterjal on kõige tugevam
RakendusTõendidToime
Submaksimaalne vastupidavustreeningHeaMadalam tajutud pingutus, pikem aeg kurnatuseni
Kõrge intensiivsusega treeningMõõdukasVäiksem mõju; domineerivad interotseptiivsed signaalid
UinumineCochrane'i ülevaade [5]Tagasihoidlik une kvaliteedi paranemine
Ärevus kliinilises keskkonnasMetaanalüüsitud [4]Järjepidev tagasihoidlik vähenemine
Tööalane läbipõlemineSüstemaatiline ülevaade [3]Esialgne
Neuroloogiline taastusraviSüstemaatiline ülevaade [2]Spetsiifiline ja paljutõotav

Kliinilised rakendused

Muusikasekkumisi psühholoogiliste ja füüsiliste tulemuste jaoks on laialdaselt metaanalüüsitud [4]. Spetsiifilisemad rakendused hõlmavad õdede läbipõlemise leevendamist [3] ja taastusravi ühepoolse ruumilise tähelepanuhäire korral [2] — viimane on tõeliselt mehhanistlik, mitte lihtsalt lõõgastav, kasutades kuulmistähelepanu ruumilise tähelepanu mõjutamiseks. Muusikaline neurotagasiside on arenev valdkond, millel on oma ülevaade [1].

Muusika valimine eesmärgipäraselt

  • Treeninguks: tempo vastavuses kavandatud sammusagedusega ja muusika, mis sulle tegelikult meeldib. Eelistus mõjutab efekti oluliselt.
  • Unele: aeglane, ennustatav, väikese dünaamikaulatusega. Kõik, mis sind üllatab, nurjab eesmärgi.
  • Keskendumiseks: tuttav ja ilma sõnadeta. Uudsus ja keel võistlevad mõlemad ressursside pärast, mida üritad suunata mujale.
  • Meeleolule: kõigepealt vastav, siis nihutatud. Sealt, kus hetkel oled, liikuma hakkamine toimib paremini kui järsk kontrast.

Korduma kippuvad küsimused

Kas muusika tegelikult parandab treeningu sooritusvõimet?
Jah, peamiselt tajutud pingutuse vähendamise kaudu submaksimaalse intensiivsuse juures. Maksimaalse pingutuse korral on mõju väiksem.
Milline on parim tempo jooksmiseks?
Kavandatud sammusagedusele ligilähedaselt vastav tempo soodustab rütmilist kohanemist. Eelistus on sama oluline kui tempo.
Kas muusika aitab mul magada?
Cochrane'i ülevaade käsitleb seda [5], mõjud on tagasihoidlikud. See on lisavahend, mitte kroonilise unetuse ravi.
Kas binauraalsetel löökidel on midagi taga?
Palju nõrgem tõendusmaterjal kui tavalisel muusikal, ja palju tugevam turundus.
Otseajamiga plaadimängija tallerda, tonaarmi ja järelturu plaadiharjaga
Miroslav Vajdic · CC BY-SA 2.0 · Wikimedia Commons

Seotud lugemine

Selle lehe aluseks olevad tõendid Virnastatud tulpdiagramm, mis näitab sellel leheküljel viidatud 28 publikatsiooni jaotust uuringutüübi kaupa. 917meta-analysis (9)randomised trial (17)review (1)other (1)
28 publikatsiooni, 2006–2026. See on segu, kus on nii uuringuid kui ka koondülevaateid, ja sellisest lähtepunktist on põhjuslikkuse kohta väite esitamine põhjendatud. Allikas: selle lehe oma viidete loetelu allpool.

References

Every citation below links to the original peer-reviewed record on PubMed or via DOI. Nothing here is a substitute for medical advice.

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