Embarking on a personal transformation, often termed a glow up, encompasses more than just external changes; its about building confidence and holistic wellbeing. While the multi-billion-dollar beauty industry offers numerous products to aid in this journey, an accessible and potent tool is often overlooked: music.Scientific research underscores the profound impact of music on essential aspects of well-being, including sleep quality, stress management, and exercise performance. By integrating music into these areas, one can enhance overall health and, consequently, personal appearance.Music and sleep: Your secret weapon for restorative restGood sleep hygiene means creating a consistent routine and an environment that promotes deep, uninterrupted sleepand music can be a game-changer when it comes to catching enough zs. Heres what music can do for sleep:Facilitate faster sleep onset: A study involving women with insomnia found that participants who listened to self-selected music at bedtime for 10 nights reduced their time to fall asleep from 27 to 69 minutes to just 6 to 13 minutes.Lower cortisol levels: Cortisol, the bodys stress hormone, can keep you wired when you need to wind down. Music has been shown to reduce cortisol levels, promoting relaxation and deeper sleep.Trigger dopamine release: Listening to music before bed can stimulate dopamine, the same feel-good hormone released during pleasurable activities like eating, exercising, and intimacy. That means music doesnt just help you sleepit helps you feel happier, too.How does sleep impact wellbeing and confidence? It promotes skin repair and regeneration, reduces inflammation, and it improves cognitive function and memory, along with emotional and mental health.Music and exercise: Amplifies performanceMusic isnt just about setting the vibe for your workoutit has measurable physiological and psychological benefits that can push you to perform at your best.Increases endurance and reduces perceived effort: A study by Professor Costas Karageorghis and colleagues found that syncing music with a runners pace increased muscle endurance by 15% while reducing perceived effort by 12%. In other words, you can work harder while feeling like youre doing less.Boosts performance across different workout types: Research shows that music provides ergogenic (performance-enhancing) benefits in endurance, sprint, and resistance-based activities. It improves physiological responses like heart rate and muscle activation, leading to better results.Elevates mood and motivation: The right playlist can shift your mindset, making workouts feel less like a chore and more like an energizing experience.How does exercise impact wellbeing and confidence? It boosts your mood and reduces anxiety, enhances brain function, while building self-esteem and body image.Music and stress management: A scientifically-proven relaxation toolWe all know stress wreaks havoc on our health, skin, and overall wellbeing. The good news? Music is a powerful tool for relaxation, and science is backing it up in the emerging field of biomusicologyan area that fuses auditory neuroscience, psychology, and music cognition. Biomusicology shows that music:Reduces anxiety: A 2021 meta-analysis concluded that music therapy significantly improves anxiety during treatment, providing tangible mental health benefits.Promotes deep relaxation: The most effective relaxation music is slow in tempo, low in frequency, and free from sudden changes or jarring sounds. It helps slow the heart rate and create a calming effect.Supports individual needs: Whether you prefer instrumental melodies or soft vocals, music can be tailored to your specific relaxation goalswhether youre meditating, journaling, or simply unwinding after a long day.How does stress management impact wellbeing and confidence? It reduces premature aging, prevents breakouts, improves sleep, and it reduces anxiety and depression.The takeaway: Music is your free, science-backed glow up toolA glow up isnt just about what you put on your skin or how you style your hairits about how you feel, inside and out. Music is an accessible, research-backed way to improve sleep, maximize workouts, and manage stress, all of which contribute to a healthier, more radiant you.So next time youre curating your self-care routine, dont underestimate the power of a great playlist. By harnessing the therapeutic benefits of music, individuals can support their holistic well-being, contributing to a more radiant and confident self.The Fast Company Impact Council is a private membership community of influential leaders, experts, executives, and entrepreneurs who share their insights with our audience. Members pay annual membership dues for access to peer learning and thought leadership opportunities, events and more.