Article by Bianca Sengos, Founder and CEO of Rainbow Sounds
Today, that narrative is changing. Research is beginning to show that simple, intentional practices — including music and sound — can help calm the nervous system and support the body through this period of change.
More women are seeking non-pharmaceutical ways to manage their symptoms, and sound and music are gaining serious scientific attention.
A recent randomised clinical trial on music and menopause symptom reduction found that regular music listening significantly reduced menopausal symptoms and improved sleep quality. The study suggests that music is not merely a distraction; it can actively influence the nervous system, helping the body shift out of stress and into a more regulated state.
This matters because many menopause symptoms are linked to autonomic nervous system dysregulation. While menopause is a neurological event in your life, the brain also informs the body — and the body-to-brain loop plays a key role.
When the nervous system is stuck in a heightened stress response, hot flushes intensify, sleep fragments, and emotional resilience drops. Calming the nervous system, especially in the evening, may be one of the most effective levers available.
Now, the Music Part — Let’s Switch from Listening to Participating
Listening to music is powerful. Actively making sound may go a full step further.
Sound-based practices that involve gentle vibration, rhythm, and slow repetition can encourage longer exhalation, reduce sympathetic “fight-or-flight” activation, and support parasympathetic calming. This is why sound practices are increasingly explored in stress regulation, sleep science, and women’s health.
Crystal singing bowls, in particular, produce sustained harmonic tones that are felt not just through the ears, but through the body. When played slowly and intentionally, they create a rhythmic environment the nervous system can entrain to — much like breathwork or slow movement. More so, it’s the musical patterns and rhythm we seek.
Idea… A Community Experiment
Inspired by the clinical research, Rainbow Sounds is inviting women to explore a simple, practical question:
What happens if you play a crystal bowl daily before bed for one week?
The proposed practice is intentionally low-effort and accessible:
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Play your crystal bowl for 15 minutes before sleep
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Keep the rhythm slow and calming
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Do belly breathing with long, deep exhales
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Focus on relaxing the body rather than “performing”
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Make a sound like “ahhhh” or “hummm”
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Observe changes in sleep, hot flush intensity, mood, or overall calm
Participants are encouraged to share their experiences — sleep quality, emotional shifts, and nervous system calm. These real-world insights can complement the growing body of research. Share on socials and support other women.
Be the change-maker. Self-care is healthcare.
Menopause care is evolving. Women are no longer satisfied with being told to “push through” or accept disrupted sleep and daily discomfort as inevitable. Evidence-informed, body-based practices are opening new pathways — ones that are gentle, empowering, and can be done at home.
Sound may not replace medical care, but as research shows, it can be a meaningful, supportive tool, especially when used consistently and with intention.
Sometimes, the most powerful changes don’t come from adding more effort, but from introducing a calmer rhythm the body can remember.
