Binaural beats for sleep
A slow delta beat on a low, soft carrier, tucked under brown noise, set to stop after 45 minutes. Press play, put the phone face down.
Presets
Why these settings
Deep sleep is dominated by delta waves (0.5–4 Hz) and the drift into sleep by theta (4–8 Hz), so sleep beats borrow those rates. A low carrier around 100 Hz keeps the tone soft enough to fade into the background.
How to use it
- Use sleep headphones or soft earbuds; binaural beats need a separate signal in each ear.
- Set the volume barely above audible, then lower it a notch.
- Try theta 6 Hz for the first 15 minutes if delta feels too heavy, then switch.
- Keep the timer on so sound stops once you are asleep.
What the research says
A handful of small trials report modest effects on sleep quality, while systematic reviews call the evidence mixed and low quality. The masking effect of a steady sound is the most reliable benefit.
New to this? See how binaural beats work with the interactive demo.
Questions people ask
What Hz binaural beat is best for sleep?
Delta beats of 1–3 Hz are the usual choice for deep sleep, and theta beats of 4–7 Hz for falling asleep. No single value has been shown to be best.
Is it safe to fall asleep with binaural beats?
Yes at low volume. Use a timer so you are not exposed to sound all night, and avoid earbuds that press painfully when you lie on your side.
How long before bed should I listen?
Start when you get into bed. Twenty to forty-five minutes covers the time most people take to fall asleep.