Which frequencies help with sleep?
- Delta, 0.5–4 Hz: the slowest band, associated with deep, dreamless sleep.
- Theta, 4–8 Hz: associated with drowsiness, the edge of sleep and meditation.
- Alpha, 8–13 Hz: relaxed but awake. A good place to start a wind-down.
Slow beats sound like a gentle, slow pulse or a soft wobble in the tone. Lower carriers, around 150–250 Hz, sound warmer and suit bedtime better than bright, high tones.
A simple wind-down routine
- Lights down, 10 minutes: start with alpha (10 Hz) while you read or stretch.
- In bed: switch to theta (6 Hz). In the app, set the transition to 20–30 seconds so the change is a slow glide, not a jump.
- Drifting off: switch to delta (2 Hz) and set a 30 or 45 minute timer. The app fades the sound out over several seconds at the end, so it won't wake you when it stops.
Listening safely at night
- Keep the volume very low. Lower than you'd use during the day. Quiet is enough.
- Always use the timer. There's no need for sound to play all night.
- Choose comfortable headphones. Soft sleep earbuds or a headband with flat speakers work much better than over-ear headphones when you're lying on your side.
- Add brown noise if you like. Its deep rumble masks traffic and household sounds.
Do binaural beats help you sleep?
Research on binaural beats and sleep is limited, and most studies are small. Some found people felt more relaxed or rated their sleep a little better, and others found little effect. Many people simply find a slow, steady sound relaxing, and a consistent bedtime routine helps sleep on its own.
If you have ongoing trouble sleeping, talk to a doctor. Binaural beats are a relaxation aid, not a treatment for insomnia or other sleep disorders.
New to binaural beats? Start with what binaural beats are. Looking for daytime use instead? See binaural beats for focus.
Common questions
Is it safe to fall asleep with headphones on?
For most people, yes, if the volume is low and you use a timer. Choose soft, flat earbuds or a sleep headband so nothing presses on your ears when you lie on your side.
Should I use delta or theta for sleep?
Many people start with theta (around 6 Hz) to relax, then move to delta (around 2 Hz) as they drift off. If you only want one, the 2 Hz Deep Sleep preset is a good default.
How long before bed should I start?
Ten to twenty minutes is plenty. Start with something slow and calm while you wind down, then let the timer fade the sound out once you're asleep.
Can binaural beats help with insomnia?
They can be a pleasant part of a relaxing bedtime routine, but there isn't strong evidence that they treat insomnia. If poor sleep is ongoing, talk to a doctor.