Binaural Beats for Sleep: Benefits and How They Work

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.

Binaural Beats: How They Affect Your Brainwaves

How do you relax before you fall asleep? Maybe you follow a guided meditation, or perhaps you listen to a podcast or peaceful music. Sounds like a new music genre, right? Not exactly.

Binaural beats are not a sound but an auditory phenomenon that occurs when listening to two different frequencies at once. 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.

They are an auditory phenomenon created by your brain in response to hearing specific tones in each ear, created by your brain. 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. of a third sound.

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.

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. When binaural beats are sustained over a period of time, they can synchronize with your 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.

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 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.

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.

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. As you can see, the faster (and higher frequency) the brainwave pattern, the greater your state of arousal.

Binaural beats can be created at different frequencies. This type of brain activity is associated with alertness, concentration, and problem solving. Here's a breakdown of brain wave patterns and their associations:

Beta (β) pattern: Beta waves range between 13 Hz and 30 Hz. These waves in the brain are linked to an active and alert mind. Higher levels of beta waves are also associated with anxiety.
Alpha (α) pattern: Ranging between 8 Hz and 13 Hz, alpha waves indicate a relaxed and restful mind.
Theta (θ) pattern: During stage one of sleep, which is the lightest stage of sleep, your brain produces theta waves at a frequency between 4 Hz and 8 Hz. Theta waves are also associated with drowsiness and meditation.
Delta (δ) pattern: The slowest brain waves are delta waves. These waves have a frequency under 4 Hz. As you transition into deeper sleep stages, your brain switches from theta waves to delta waves. Dreaming can occur.

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.

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.

But it’s not only lowering brainwave frequency that binaural beats may offer to sleep and relaxation. They may also influence hormone levels:

Melatonin: 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. The study found 73 percent of participants had higher levels of melatonin after using binaural beats. The average increase was more than 97 percent.
DHEA: 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: 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. The study found that 70 percent of participants experienced a reduction in cortisol after exposure to binaural beats.

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.

The benefits of binaural beats for sleep: what research shows

While most studies on the effects of binaural beats have been small, there are several that provide evidence that this auditory illusion does indeed have health benefits, especially related to anxiety, mood, and performance. A growing body of research suggests that binaural beats can reduce different forms of anxiety, from mild to chronic.

Research has found that listening daily to audio with binaural beats may have positive effects on:

Anxiety
Memory
Mood
Creativity
Attention

Here are some key findings from research on binaural beats for sleep:

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.
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.
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.
Natural and non-invasive intervention: Binaural beats offer a safer, more natural way to improve your sleep without invasive techniques or medications. By simply listening to specific tones, you can gradually integrate them into your bedtime routine. This easy approach provides a convenient solution for better sleep quality, allowing you to enjoy the benefits of binaural beats with minimal effort or disruption to your non-toxic lifestyle.

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.

An older 2005 controlled study in roughly 100 people about to undergo surgery also found that binaural beats were able to significantly reduce pre-operative anxiety compared to similar audio without the binaural tones and no audio at all. In the study, anxiety levels were cut in half for people who listened to the binaural beat audio.

A 2007 uncontrolled study asked eight adults to listen to a binaural beat CD with delta (1 to 4 Hz) beat frequencies for 60 days straight. The results of the study found that listening to binaural beats for 60 days significantly reduced anxiety and increased the overall quality of life of these participants. Since the study was small, uncontrolled, and relied on patient surveys to collect data, larger studies will be needed to confirm these effects.

One larger 2011 randomized and controlled trial looked at the use of binaural beats in 291 patients admitted to the emergency department at a hospital. The researchers observed significant decreases in anxiety levels in patients exposed to audio with embedded binaural beats compared to those who listened to audio without binaural beats or no audio at all.

A 2019 study combined the effects of binaural beats and autonomous sensory meridian response (ASMR), a phenomenon of a relaxation response to certain audio or visual triggers. It was suggested that the combination of the two were more beneficial than either separately.

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. This is something for scientists to continue to examine closely.

When studying the impact of binaural beats on cognition, researchers often find that individual differences matter in whether the therapy delivers a benefit. Right now, it looks as though at least some of the benefits of binaural beats may work for some people, and not for others.

Research into binaural beats is expanding, but it’s still early. We’ve got a lot more to learn about how this technique affects brain function and the ways we might use it most effectively. There is a lot to like about this technology as a potential treatment for sleep problems. It’s low impact and non-invasive, it doesn’t rely on chemical drugs, it’s inexpensive, and, for most people, likely easy to adopt and maintain.

However, a 2015 review of studies found that most studies in this area are limited or contradictory, and that there’s evidence of diminishing impact over time. More research is needed to fully understand the potential benefits and how they differ from monaural beats.

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. Other small studies indicate the potential of binaural beats for better sleep, less sleepiness, and increased ease of waking up.

As we briefly mentioned before, these frequencies are not solely used for deep relaxation. When you search for them, you may find some are targeted toward boosting creativity, focus, or alertness.

Getting started with binaural beats for sleep

Ready to give binaural beats a try? Start with these tips:

First, you'll need quality headphones or earbuds. Regular speakers won't create the same effect.
Look for tracks featuring delta (1-4 Hz) or theta (4-8 Hz) frequencies, which are naturally associated with deep relaxation and sleep.
Timing is key! Remember, binaural beats work best as part of a comprehensive sleep strategy.
Start with shorter sessions to see how your body responds.
Utilizing both frequencies maximizes your chance of seeing positive results.

Building positive and productive habits is crucial for better sleep.

Let your Oura App guide you. Members can use Oura’s ever-growing sound library to relax better and improve sleep quality. Brooke V., for example, found Oura’s unguided sessions particularly useful for resetting and relaxing, both of which are beneficial for promoting sleep. This specific video transitions from theta to delta.

If you’re considering the use of binaural beats in your bedtime routine, you’ll want to hone the experience for your needs.

Invest in a good pair of headphones or earbuds. Binaural beats are less effective if you can hear your neighbors or cars speeding down the street. Ideally, you should be in a quiet environment where you can hear the sound entering each ear - if you can’t hear the sound in one ear, you won’t hear the binaural beats created by the brain.

Get into a routine.

Try out different tones and combinations. For example, a journal from the National Library of Medicine studied the use of ASMR, which is a reliable trigger of autonomous sensory meridian response. They found that combining this with binaural beats had a very positive effect.

Get professional help when you need it. Resources like music can be a brilliant aid.

Are binaural beats safe? What you should know

Good news: binaural beats are generally considered safe for most people! They’re a gentle, non-invasive tool for sleep support versus medical treatment.

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. Examples of everyday sounds at that level or above are motorcycles, concerts, sporting events, and listening to music at full volume through headphones.

Here are some safety considerations:

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.
Binaural beat technology could be a problem if you have epilepsy, so you should speak with your doctor before trying it.
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.

More research is needed to see if there are any side effects to listening to binaural beats over a long period of time.

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.

Binaural beats won’t work for everyone, and they aren’t considered a cure for any particular condition.

If binaural beats aren’t an effective solution for you, don’t be discouraged.

Still have questions? Join our Sleep Care Community - a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered.

Like any sleep aid, binaural beats work best when paired with the basics: a consistent bedtime routine and a comfortable, natural sleep environment. Start with our certified organic Happsy mattress and bedding collection.

If your Oura Sleep Score has signified that your restorative sleep is on the low side, it’s time to consider what can be done about it. Binaural beats are a type of auditory stimulation that involves playing two slightly different frequencies into your left ear and right ear simultaneously. Because of the difference between the two original frequencies, your brain will perceive a third tone. For example, if you listen to a 420 Hz tone in your left ear and a 430 Hz tone in your right ear, your brain will perceive a 10 Hz binaural beat.

Due to their effect on brainwave frequency, binaural beats have become the subject of pilot studies and groundbreaking research. Improved concentration and focus: Low-frequency binaural beats are associated with mental relaxation and high-frequency ones with alertness and attentional concentration. The possibilities grow with every piece of research.

Brain activity will naturally synchronize with the binaural beat frequencies, which can trigger certain brain waves. So, which ones are right for you? Theta and delta, which are low-frequency ranges (between 1 and 8 Hertz), slow down your brain waves. This could help you slip into a more relaxed sleep and fall asleep quicker.

Research is ongoing, but what scientists have already observed looks promising. The document stated, “all sleep parameters showed a significant improvement due to stimulation in the second week”. Earlier studies have proposed binaural beats as a solution for people who don’t get enough REM or deep sleep.