Binaural Beats for Sleep: Exploring the Benefits
We all know the magic of a good night's sleep. You wake up refreshed and ready to tackle whatever the day throws at you. But sometimes, quality rest feels out of reach. If you've scrolled through sleep solutions at 2 AM (we've been there!), you may have stumbled across something called binaural beats - a type of sound therapy that may help prepare you for sleep, naturally. But does the science support the hype? Let’s explore binaural beats, how they work and whether they might be your next step toward better sleep.
As anyone who’s experienced insomnia knows, not being able to fall asleep can be an incredibly frustrating and demoralizing experience. You could be exhausted, practically falling asleep where you stand, and as soon as you lie in bed your mind begins whirring. The longer you lay there trying to drift off, the more sleep evades you. When you do manage to fall asleep, you’re not surprised to wake up just a few hours later. Aside from it being a frustrating experience, not getting enough sleep can have a huge impact on our health, wellbeing, relationships, and ability to perform at work. If you’ve been on a rollercoaster with insomnia for some time now, you’ve probably tried listening to relaxing music…But have you tried binaural beats?
How do you relax before you fall asleep? Maybe you follow a guided meditation, or perhaps you listen to a podcast or peaceful music.
What are Binaural Beats?
Sounds like a new music genre, right? Not exactly. The theory is that when exposed to two different frequencies at the same time, one in each ear, the brain actually perceives a single tone that is the difference between the two separate frequencies. You listen to binaural beats using headphones. In each ear, you receive sound at a slightly different frequency (often accompanied by some relaxing background sounds). If your left ear receives a 300-hertz tone and your right ear receives a 280-hertz tone, your brain will process and absorb a 10-hertz tone. That’s a very low-frequency soundwave-one you can’t actually hear.
Imagine listening to two slightly different musical tones, one in each ear. Your brain processes these tones to create a third "phantom" beat. That's a binaural beat. You can think of it like two orchestra conductors leading slightly different tempos. If you listen through headphones, your right ear might hear a tone at 530 Hz while your left ear receives a tone at 520 Hz. Your brain processes this difference and creates a perceived beat at 10 Hz - the binaural beat. This auditory illusion is a form of sound therapy used to help shift people’s state of mind from wide awake to deeply relaxed.
Listening to audio with binaural beats may benefit your mental health and promote creativity and focus. When you hear two tones - one in each ear - that are slightly different in frequency, your brain processes a beat at the difference of the frequencies. This is called a binaural beat.
Here’s an example:
Let’s say you’re listening to a sound in your left ear that’s at a frequency of 132 Hertz (Hz). And in your right ear, you’re listening to a sound that’s at a frequency of 121 Hz. Your brain, however, gradually falls into synchrony with the difference - or 11 Hz. Instead of hearing two different tones, you instead hear a tone at 11 Hz (in addition to the two tones given to each ear). Binaural beats are considered auditory illusions. For a binaural beat to work, the two tones have to have frequencies less than 1000 Hz, and the difference between the two tones can’t be more than 30 Hz. The tones also have to be listened to separately, one through each ear.
Binaural beats aren’t exactly music. More specifically, they are the result of playing one tone at a specific frequency in your left ear, and another tone at a different frequency in your right ear. For example, if the tone in one ear is 10 Hertz (Hz), and the tone in your other ear is 30 Hz, the binaural beat would be 20 Hz. Research has found that our brains are able to perceive binaural beats when both tones are below 1000 Hz, and the difference between them is less than 35 Hz. Essentially, when the brain hears different tones coming through each ear, it tries to integrate them into a single tone or beat.
Binaural beats are not a sound but an auditory phenomenon that occurs when listening to two different frequencies at once. They are an auditory phenomenon created by your brain in response to hearing specific tones in each ear. If you listen to two tones, each at a different frequency and each in a different ear, your brain creates an additional tone you can hear. This third tone is called a binaural beat. For example, if you listen to one tone at 300 hertz (Hz) and the other tone at 310 Hz, the binaural beat you hear is at 10 Hz. This creation of a third sound is caused by the same part of the brain that helps you determine the location of a sound. To hear the binaural beat, you must have sound coming in each ear.
Binaural beats have been explored in music and are sometimes used to help tune instruments, such as pianos and organs. More recently, they have been connected to potential health benefits.
Brain Waves and Binaural Beats
Why is exposure to these soundwaves helpful to sleep and relaxation? Science shows that exposure to binaural beats can create changes in the brain’s degree of arousal. To understand how binaural beats may help relaxation, mood, mental performance, and sleep, you need to know a little bit about brain waves and what they indicate about our state of consciousness, emotion, and mental activity. Brainwaves are created from the pulses of electrical activity our neurons exhibit as they communicate with each other.
Your brain is buzzing with electrical activity or electrical patterns known as brain waves. The brain area responsible for processing sound is called the superior olivary complex, located in your brain stem. When you listen to binaural beats, this area detects the difference between the two tones and creates that third "phantom" beat. For sleep purposes, we’re most interested in the delta and theta waves. They're the ones that help your brain slow down and prepare for rest.
As you listen to binaural beats over time, experts believe that neurons begin firing and sending messages at the same rhythm as the binaural beat. Brain waves are patterns of electricity created by activity in the brain.
When binaural beats are sustained over a period of time, they can synchronize with your brain waves. Binaural beats can be created at different frequencies.
Here's a breakdown of brain wave patterns:
- Beta. These brainwaves are associated with high levels of alertness and arousal. When beta brainwave patterns dominate, we’re primed to focus and concentrate, to make decisions and think analytically. When you’re analyzing an issue at work, you’re probably in a beta-dominant state. Beta waves are fast, with a higher frequency (between 15-40 hertz).
- Alpha. Alpha brainwave patterns are associated with a state of wakeful relaxation. Slower and lower in frequency (between 9-14 hertz), alpha waves are dominant when we’re calm and relaxed, but still alert.
- Theta. This brainwave pattern is associated with deep relaxation and with some stages of sleep, including the lighter stages of non-REM (NREM) sleep. REM sleep itself is mostly composed of beta wave and other activity that’s similar to an alert, waking brain. Deep meditation produces theta waves, which are slower and of lower frequency (between 5-8 hertz) than Alpha waves. That murky barrier between sleep and wakefulness, when you’re drifting in and out of sleep, and your thoughts feel dreamlike and difficult to remember?
- Delta. If you’ve been reading this blog for a while, you’ve heard me talk about slow-wave, delta sleep.
As you can see, the faster (and higher frequency) the brainwave pattern, the greater your state of arousal. Scientists have observed for decades that exposure to sound waves can affect brainwave patterns. This is one way scientists think binaural beats work. Brainwave activity during sleep is largely distinct from brain activity when you’re awake. A therapy that slows brainwave activity, helping to produce low-frequency waves, is likely to aid relaxation and sleep.
Here's a summary of brain wave patterns and their associated states:
| Brain Wave Pattern | Frequency (Hz) | Associated States |
|---|---|---|
| Beta (β) | 13-30 | Active and alert mind, concentration, problem-solving |
| Alpha (α) | 8-13 | Relaxed and restful mind |
| Theta (θ) | 4-8 | Drowsiness, meditation, stage one of sleep |
| Delta (δ) | Under 4 | Deep sleep stages |
Potential Benefits of Binaural Beats for Sleep
Binaural beats are claimed to induce the same mental state associated with a meditation practice, but much more quickly. In effect, binaural beats are said to:
- reduce anxiety
- increase focus and concentration
- lower stress
- increase relaxation
- foster positive moods
- promote creativity
- help manage pain
Meditation is the practice of calming the mind and tuning down the number of random thoughts that pass through it. A regular meditation practice has been shown to reduce stress and anxiety, slow down the rate of brain aging and memory loss, promote mental health, and lengthen attention span. Practicing meditation regularly can be quite difficult, so people have looked to technology for help. Binaural beats between 1 and 30 Hz are alleged to create the same brain wave pattern that one would experience during meditation. When you listen to a sound with a certain frequency, your brain waves will synchronize with that frequency. The theory is that binaural beats can help create the frequency needed for your brain to create the same waves commonly experienced during a meditation practice. The use of binaural beats in this way is sometimes called brain wave entrainment technology.
Supporters of binaural beats have suggested that it acts as a sort of meditative practice, helping to down-regulate stress and induce relaxation similarly to mindfulness practices. More studies are needed to determine if its benefits come from the binaural beat itself or from quieting the mind and essentially meditating.
But it’s not only lowering brainwave frequency that binaural beats may offer to sleep and relaxation. DHEA functions as a kind of master hormone, helping to produce other hormones in the body on an as-needed basis. DHEA is critical to immune function and disease protection. Particularly significant for sleep is that DHEA works to suppress cortisol, a hormone that stimulates alertness and provokes stress at elevated levels. Cortisol is an arousal hormone, stimulating alertness and attention. Cortisol levels rise and fall in connection to circadian rhythms-cortisol levels rise to their peak levels first thing in the morning, just in time for you to be active for the day. Too-high cortisol levels are associated with insomnia, as well as more time spent in light sleep, rather than deep sleep. Melatonin promotes and regulates sleep. Melatonin levels rise dramatically in the evening, and the hormone works to relax your body and mind, preparing you to fall asleep.
Here's a look at specific benefits and related research:
1. Better sleep quality
Binaural beats for sleep, particularly in the delta frequency range (below 4 Hz), are linked to enhanced sleep quality. These low-frequency tones help ease your brain into deep, restorative sleep stages, where essential processes like memory consolidation and cell repair occur. By guiding your brain into this state, binaural beats encourage a more natural, uninterrupted sleep.
One study found that listening to delta frequency binaural beats (set at 3Hz) led to increased delta activity in the brain, which is essential for stage three deep sleep and feeling well-rested and energized in the morning. They also found that the delta wave binaural beat could help increase time in deep sleep, without sleep disturbances.
Preliminary research suggests that binaural beats can help you sleep better. A study using binaural beats at a delta frequency of 3 Hz showed that these beats induced delta activity in the brain. As a result, the use of binaural beats lengthened stage three sleep.
2. Faster sleep onset and fewer interruptions
Research on binaural beats for sleep, particularly at frequencies around 3 Hz, suggests they can help you fall asleep faster and reduce nighttime awakenings. These studies have shown that binaural beats influence brainwave patterns across different sleep stages, helping you reach deeper sleep phases without frequent disruptions. By using these targeted frequencies, binaural beats offer a smooth transition through sleep cycles for a more seamless and restful night.
3. Improved emotional well-being
The benefits of binaural beats extend beyond better sleep - they can also positively impact your emotional health. Studies focusing on delta-frequency binaural beats indicate that these tones can reduce anxiety and alleviate negative emotions. Participants often report waking up with an improved mood and a sense of calm, suggesting that binaural beats may help foster a positive cycle between sleep quality and emotional well-being, with each benefit enhancing the other.
A small study of just 19 people found that delta-range binaural beats led to increases in three hormones associated with getting a good night’s sleep: DHEA, cortisol, and melatonin. The study found that 68% of participants experienced boosts in DHEA levels, 70% saw drops in cortisol levels, and 73% had increased melatonin levels following binaural beat exposure. Amazingly melatonin increased in participants on average by 93!
The study found that 70 percent of participants experienced a reduction in cortisol after exposure to binaural beats. The study found 73 percent of participants had higher levels of melatonin after using binaural beats. The average increase was more than 97 percent.
4. Other Potential Benefits
In addition to potentially boosting sleep-promoting hormones, binaural beats may also reduce our perceptions of pain. A 2017 study found that binaural beats used in combination with visual stimulation led to reductions in patients’ perception of acute pain. This is good news on its own-and also promising news for sleep.
A growing body of research suggests that binaural beats can reduce different forms of anxiety, from mild to chronic. One especially interesting study looked at the effects of binaural beats on anxiety among patients preparing to undergo surgery-a life circumstance that is pretty anxiety provoking for most anyone. Over a period of six months, patients spent 30 minutes on the day of their surgery listening to binaural beats.
Scientists are also looking at how binaural beats affect cognitive abilities, and whether this is a therapy that can be used to enhance cognitive functions such as learning, memory, focus, and creativity. Attention may also be improved by using binaural beats. Studies have shown that binaural beats may affect levels of dopamine, a hormone that plays a broad role in cognition and a particular role in creative thinking. This has scientists examining the possibility that binaural beats can be used to stimulate creativity. Some studies have found that binaural beats can affect cognitive function positively or negatively, depending on the specific frequency generated. For example, a study of long-term memory found that beta-frequency binaural beats improved memory, while theta-frequency binaural beats interfered with memory.
With several human studies to back up the health claims, binaural beats appear to be a potential tool in the fight against anxiety, stress, and negative mental states. Research has found that listening daily to audio with binaural beats may have positive effects on:
- anxiety
- memory
- mood
- creativity
- attention
How to Use Binaural Beats
All you need to experiment with binaural beats is a binaural beat audio and a pair of headphones or earbuds. You can easily find audio files of binaural beats online, such as on YouTube or via downloaded audio files to your mp3 player or mobile device. As mentioned earlier, for a binaural beat to work, the two tones have to have frequencies of less than 1000 Hz, and the difference between the two tones can’t be more than 30 Hz. You can also decide which brain wave fits your desired state. In general:
- Binaural beats in the delta (1 to 4 Hz) range have been associated with deep sleep and relaxation.
- Binaural beats in the theta (4 to 8 Hz) range are linked to REM sleep, reduced anxiety, relaxation, as well as meditative and creative states.
- Binaural beats in the alpha frequencies (8 to 13 Hz) are thought to encourage relaxation, promote positivity, and decrease anxiety.
- Binaural beats in the beta frequencies (14 to 30 Hz) have been linked to increased concentration and alertness, problem-solving, and improved memory.
- Binaural beats of 40 Hz were found to be helpful in enhancing training and learning, according to a 2020 study.
When listening to binaural beats, it’s best to sit in a comfortable place free of distractions. Listening to the binaural beat audio for at least 30 minutes each day in your headphones ensures that the rhythm is entrained (has fallen into synchronization) throughout the brain. You can experiment with the length of time you listen to the binaural beats to find out what works for you. For example, if you’re experiencing high levels of anxiety or stress, you may want to listen to the audio for a full hour or longer. Remember, you must use headphones for binaural beats to work. You may also want to listen with your eyes closed.
If you decide to use binaural beats in hopes of improving sleep, there are numerous binaural beat tracks available online. You can also purchase CDs or audio files featuring binaural beats. Oftentimes, these tracks have white noise or other gentle sounds to help you relax. The length of binaural beat tracks vary. When listening to binaural beats, make sure you have sound entering each ear. You can wear headphones or earbuds, whichever is more comfortable.
Getting started is pretty simple. Try using your binaural beats for at least 15 minutes before you’d like to head to sleep as a part of your sleep hygiene and evening routine.
Safety and Considerations
There are no known side effects to listening to binaural beats, but you’ll want to make sure that the sound level coming through your headphones isn’t set too high. Prolonged exposure to sounds at or above 85 decibels can cause hearing loss over time. This is roughly the level of noise produced by heavy traffic. Binaural beat technology could be a problem if you have epilepsy, so you should speak with your doctor before trying it. More research is needed to see if there are any side effects to listening to binaural beats over a long period of time.
Currently, only a few negative side effects of using binaural beats have been reported. Some listeners report irritability or frustration while listening to the beats. can result in hearing loss. Examples of everyday sounds at that level or above are motorcycles, concerts, sporting events, and listening to music at full volume through headphones.
Good news: binaural beats are generally considered safe for most people! They’re a gentle, non-invasive tool for sleep support versus medical treatment. Because you'll be using headphones, be mindful of volume levels. Like any audio, listening at high volumes can potentially damage your hearing over time. Some users report mild discomfort or irritability while listening, particularly if the beats aren't accompanied by soothing background sounds. If you experience any discomfort, try tracks that blend binaural beats with gentle music or nature sounds. Due to their relaxing effects, avoid using binaural beats while driving or operating machinery. Save them for dedicated relaxation time when you can fully unwind. Lastly, if you have a history of seizures or other neurological conditions, it's best to consult with your healthcare provider before trying binaural beats.
Please note: This is for informational purposes only and should not be taken as medical advice. While Happsy strives to provide accurate and up-to-date information about sleep health, we are not healthcare providers. Always consult with a qualified healthcare professional before starting any new sleep routine or if you have specific health concerns.