Born from NASA technology and perfected for sleep.
Relationships
7 min read
Health & Wellbeing
Sleep Science
Struggling to fall asleep? Binaural beats, an emerging form of sound therapy, may offer a natural way to improve your sleep quality.
7 Min Read | By Shannan Humphrey
Last Modified 16 June 2025 First Added 16 June 2025
Whether it’s racing thoughts, stress, or irregular routines, more people are turning to alternative methods to improve their sleep hygiene. One intriguing option is binaural beats, a type of auditory stimulation that uses two slightly different frequencies to influence brain wave activity.
Binaural beats have become a popular wellness tool known for their potential to enhance relaxation, reduce anxiety, and promote deeper rest. But can these subtle soundscapes help you sleep better? Let’s explore the science behind the phenomenon, whether it lives up to the promise, and how you can try it yourself.
Binaural beats are two different frequency wavelengths delivered to each ear. They’re an auditory phenomenon in which the brain perceives a third frequency by integrating the two. This illusion represents a sound therapy technique that promotes relaxation and enhances sleep patterns as it influences brain wave activity.
To create binaural beats, you must wear stereo headphones to hear them in both ears. The frequency between the two tones must not exceed 30 Hz and should be under 1,000 Hz in pitch. The creation of binaural beats is specific to these cases.
Two distinct sound frequencies played in each ear can affect the auditory mechanism, where the brain then generates a new tone, a combination of the two. Combined with the brain’s auditory pathways, this synthesised frequency produces different brain wave activities and effects such as relaxation or increased focus.
Binaural beats, as stated before, are an illusion created when the brain perceives a third tone when two different frequencies are played separately into each ear. The process, called brainwave entrainment, is where the brain’s electrical activity synchronises with the frequency of the auditory stimulus.
Different frequency ranges are linked with specific states. For example, delta waves (0.5-4 Hz) are connected with deep sleep, theta waves (4-8 Hz) support relaxation, light sleep, and meditation, and alpha waves (8-13 Hz) promote calmness and help you drift off at night. By using binaural beats, it’s possible to encourage the brain into similar states, offering a non-invasive method to support relaxation and restorative sleep.
A study has shown promising findings. Elite athletes who listened to binaural beats between 2-8 Hz reported improved sleep quality. Other research found that 73% of participants experienced increased melatonin, the sleep hormone, after listening to binaural beats. Further research shows that delta frequency stimulation can increase time spent in deep sleep, suggesting improved sleep depth.
Essentially, binaural beats work by gently guiding your brain’s natural rhythms. The subtle difference between the two frequencies heard in each ear creates a “third” phantom tone, and your brain naturally tries to match its own electrical activity to this new frequency. This process, called brainwave entrainment, allows you to encourage specific brain states. For instance, by listening to binaural beats in the delta frequency range (0.5-4 Hz), which are naturally present during deep sleep, you could potentially prompt your brain to enter a more profoundly restful state, helping you relax and improve your sleep quality.
But these sounds don’t just alter brain wave patterns; they can also stimulate hormone changes. For example, binaural beats may influence hormones like DHEA, which affects immune function. By creating low-frequency sound waves, binaural beats can impact your overall wellbeing, alongside improving sleep quality.
Binaural beats have gained traction for their potential to enhance various stages of sleep. By aligning brainwaves with desired lower frequencies, you can use binaural beats in sleep therapy and get the following benefits:
Binaural beats using delta frequencies (1-4 Hz) help your brain slow down, similar to what happens during meditation. This process creates a low-frequency tone that encourages the brain to slow down, making it easier to drift off.
Pair binaural beats with our relaxation techniques to find your happy place, making sleep easier.
Stress and anxiety are often common obstacles to sleep. Binaural beats can induce a meditative state through specific EEG rhythms, which can help mitigate these negative emotions. Studies have shown that theta binaural beats are effective at reducing anxiety, which can aid in stress management, sleep quality, and overall mental health.
For those struggling with insomnia, lying awake at all hours, binaural beats may help. By using a new form of binaural beats, called dynamic binaural beats, you can encourage relaxation and enhance the likelihood of deep sleep. This incorporates dynamically changing carrier frequency differences between the left and right ears. For example, the right ear’s frequency might vary between 100 and 103 Hz over a period, while the left remains fixed at 100 Hz, yielding a perceived binaural beat difference range of 0-3 Hz.
A study found that this improves sleep quality and reduces sleep onset time, which may benefit those with insomnia. Another study shows that theta and delta binaural beats can improve the brain wave pattern of those with insomnia. This can then make it easier to fall asleep and sleep more soundly.
Binaural beats may interact and aid in the production of several hormones. One of these is melatonin, often called the ‘sleepy hormone,’ which can help you grow tired and make it easier to fall asleep. Binaural beats may also interact with DHEA, which helps support the immune system, and cortisol, the stress hormone. This, in turn, helps improve your relaxation, stress and anxiety management, sleep quality, and overall health.
The most significant benefit of using binaural beat therapy is improved sleep quality. Low-frequency tones like delta binaural beats can encourage the slow delta waves in the brain, which are crucial for deep sleep, the most restorative sleep stage. Listening to these beats before bed can help you fall asleep more easily and experience better restful sleep. Binaural beats can even make it easier to nap during the day and can be a tool to improve sleep patterns.
The best frequency for sleep falls within the delta and theta brain wave ranges. Delta waves (0.5-4 Hz) are the most effective for deep sleep, as they slow your brain waves to those linked with N3 sleep (also known as stage three deep sleep). Theta waves (4-8 Hz) are better suited for relaxation and the earlier stages of sleep. For the best sleep quality, listening to binaural beats between 2-8 Hz is recommended, just make sure you’re using headphones to get the full effect.
Binaural beats can help you improve your sleep quality, making it easier to fall asleep and wake up refreshed. But how do you do it? Well, it’s important to experiment as their effectiveness can vary from person to person, but here are some steps to get you started:
The science behind binaural beats shows that they may offer benefits for sleep and relaxation. While studies are still developing, and results can vary, theta and delta brain wave frequencies can support sleep needs in some individuals. It’s not guaranteed for everyone, and you may have to experiment with different tones, but think of this as a tool for healthy sleep habits. Pair it with our ways to sleep better at night for the best long-lasting results. Or, if binaural beats don’t work for you, experiment and try other sounds to help you sleep.
See all articles by Shannan Humphrey
6 min read
Problems Sleeping
10 min read