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Binaural Beats for Sleep
How the sleep, power nap, and lucid presets are set up, and how people use them to wind down.
The sleep presets
Each sleep preset keeps 200 Hz in one ear and a very close tone in the other, so the perceived beat is slow. Sleep plays 200 and 203 Hz for a 3 Hz beat over 30 minutes, while Power Nap plays 200 and 202 Hz for an even slower 2 Hz beat over 20 minutes; both sit in the range conventionally called delta (below about 4 Hz), the slowest band. Lucid plays 200 and 205 Hz for a 5 Hz beat over 30 minutes, in the theta range just above delta.
Using them to wind down
Sleep presets are for the quiet time before bed, not a fix for sleeplessness. Use over-ear or in-ear headphones you can lie down with comfortably, and set the volume low, so the tone is soft and barely there. The 20 to 30 minute timers are designed to run while you relax and then stop on their own, so the sound does not play all night. Dim the lights, set your device aside, and let the preset fade out.
What the research says
Keep expectations realistic. A 2023 systematic review in PLOS ONE reviewed fourteen studies and found the evidence for the brain following a binaural beat inconsistent: five studies supported it, eight did not, and one was mixed. The authors said the question cannot be settled yet. The presets are named after slow brainwave ranges, but a slow beat is not known to switch your brain into that state. Many people just find a low, steady tone relaxing at bedtime. Think of it as part of a wind-down routine, nothing more.
Try the sleep presets
Open one of these in the tool, headphones on and volume low:
Sources
Ready to wind down?
Open the Sleep preset, keep the volume low, and let the timer run as you relax.
Open the Sleep preset