What do you do to unwind before going asleep? You might try a guided meditation, listen to a podcast or beautiful music, or use another auditory technique. Listening to binaural beats while falling asleep is another possible acoustic method.
Binaural tones aren’t a musical style. Instead, they’re a kind of auditory event created by your brain in reaction to hearing particular tones in each ear. According to early research, listening to binaural beats reduces anxiety and improves sleep quality.
Insomniacs experience various problems, ranging from difficulty falling asleep to poor sleep quality and preventing them from doing so. In addition, stress and mental health issues, sleep and lifestyle habits, certain medications, and even other sleep disorders can contribute to insomnia.
Modalities for alleviating insomnia symptoms include improving sleep habits and establishing routines to unwind before bedtime. For example, listening to binaural beats is an excellent, relaxing addition to their sleep routine for some people.
What are Binaural Beats?
Binaural beats are a type of sound that your brain perceives. Your brain generates a different tone you can hear if you listen to two different styles, each at a distinct frequency and in another ear. It’s called a binaural beat because it has the same frequency difference between the two sounds.
If you listen to 300 Hz and 310 Hz tones, the binaural beat you hear is 10 Hz. The binaural beat may be heard if each tone in your ears has a frequency of less than 1000 Hz. However, the difference between them is less than 35 Hz.
How Do Binaural Beats Work?
When two tones of slightly different frequencies are played to each ear, the brain attempts to compensate by generating the impression of a third sound. The same part of the mind that aids you in locating sounds is also responsible for creating this sense of a third sound. To hear the binaural beat, both ears must be exposed to sound. If you pull one of your earbuds out, the binaural beat will no longer be audible.
When binaural beats are played continuously, they may synchronize with your brain waves. As a consequence, binaural sounds can have an impact on your brain wave patterns as well as your levels of arousal.
What Can Binaural Beats Do?
Binaural beats have different frequencies associated with them. Each frequency is connected to various mental and physical benefits depending on the level of brain wave activity.
Gamma (γ) pattern
Between 30 and 50 hertz, the highest brain frequency is gamma waves. This brain activity is linked with attention, focus, and problem-solving. Binaural beats with a frequency of 40 Hz were shown to improve memory cognition and even mood in a small trial.
Beta (β) pattern
Theta waves have a frequency range of 6 to 13 Hz. The brain’s theta waves are linked to an active and engaged mind. Beta waves are also connected with anxiety at higher levels. Binaural beats in the beta wave pattern can enhance mood and task performance. Other studies have demonstrated that listening to binaural beats at 15 Hz improves memory and recall.
Alpha (α) pattern
The alpha range typically ranges from 8 to 13 hertz (Hz). These waves indicate a relaxed and rested mindset. In addition, binaural beat stimulation in the alpha range has been shown to enhance creativity in some listeners.
Theta (θ) pattern
The brain generates theta waves at a frequency between 4 Hz and 8 Hz during phase one of sleep, which is the lightest phase. Theta waves are associated with drowsiness and meditation as well. Listening to binaural beats at a 6 Hz frequency has been shown in studies to produce a meditative state.
Delta (δ) pattern
Delta waves are the slowest brain waves. The frequencies range from 0.5 Hz to 4 Hz. As you sleep, your brain goes from Theta waves to the Delta waves as you enter deeper stages of sleep. Dreaming is possible. Listening to binaural beats with a delta frequency can aid in sleeping.
Can Binaural Beats Help You Fall Asleep?
Preliminary evidence suggests that binaural beats may help you fall asleep more easily. For example, a study of 3 Hz binaural beats stimulated delta activity in the brain. Because of this, the use of binaural beats extended stage three sleep. Stage three sleep is deep rest and is necessary for a good morning feeling.
Small studies have shown the usefulness of binaural beats for better sleep. For example, players in a study listening to binaural beats ranging from 2 Hz to 8 Hz reported enhanced sleep quality, less tiredness, and an easier time waking up. Binaural beats can also assist with anxiety, leading to improved sleep.
On the other hand, some researchers claim that there is no proof that binaural beats cause less anxiety or improved sleep. Therefore, more study of binaural beats, particularly their influence on rest, is needed.
How Do I Use Binaural Beats to Sleep Better?
To use binaural beats to help you sleep, there are many binaural beat tracks accessible online. CDs or audio files with binaural beats are also available for purchase. These tracks are often combined with white noise or other quiet noises to assist you in relaxing. Instead, choose sleep music, which usually beats at theta or delta frequencies.
The length of binaural beat songs varies. To figure out how long a track must be to put you to sleep, you may need to try numerous listenings.
Make sure there’s sound coming into each ear while listening to binaural beats. If you’re wearing headphones, that’s fine; if not, earbuds are acceptable. You will not hear the binaural beats produced independently by the brain if one ear loses sound.
Are There Any Risks of Using Binaural Beats?
Only a few adverse side effects of binaural beats have been recorded. However, some people report getting irritated or annoyed while listening to the tones. Therefore, researchers recommend tracks with additional sounds, such as white noise, to alleviate irritation.
The prolonged exposure to sounds above 85 decibels may result in hearing loss. Motorcycles, concerts, athletic events, and listening to music at total volume through headphones are all examples of sounds that may damage your ears at this level or above. As you listen to binaural beats, keep the volume reasonable.
Binaural beats are unique sounds that can help you sleep better. Different frequencies of binaural beats can help you achieve different results. Binaural beats have been shown to impact sleep, anxiety, and creativity positively. However, some researchers claim that more study is needed on the effectiveness of binaural beats. Still, preliminary evidence suggests that they are a helpful tool. Binaural beats are available in the form of audio files or CDs. You can try out different tracks to find the right one for you and make sure to keep the volume at a reasonable level to avoid hearing loss.