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Binaural beats for sleep
Updated 22 October 2026
Binaural beats for sleep usually use the delta range, around 1 to 4 Hz, the slow brainwaves of deep sleep. The mix below is a 2 Hz delta beat over brown noise. You need headphones, and the volume should be low.
Press play
Play opens the sound masker with this mix already loaded, so you can hear it and shape it.
How to set it up
- Put on comfortable headphones, ideally soft sleep headphones.
- Press Play on Binaural 2 Hz.
- Set the timer for 30 to 60 minutes so the sound fades once you are asleep.
- If headphones are uncomfortable in bed, use Brown noise for sleep through a speaker instead.
Do binaural beats help you sleep?
Some small studies report people falling asleep faster or feeling more rested with delta beats. Others find no effect, and evidence that the brain actually follows the beat is mixed. The brown noise under the beat is doing real work too: it covers disturbing sounds.
Delta waves and deep sleep
During deep sleep, the brain produces large, slow waves at around 0.5 to 4 Hz. The idea behind delta binaural beats is to encourage that state. It is a gentle thing to try, not a sleep treatment.
Questions
Which binaural beat is best for sleep?
Delta, around 1 to 4 Hz. Some people prefer theta (4 to 8 Hz) for falling asleep.
Is it safe to sleep with headphones?
Use soft, flat sleep headphones and a low volume. Do not sleep with in-ear buds turned up.