Jay Summer Staff Writer
Jay Summer
Staff Writer
Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy.
Want to read more about all our experts in the field?
Dr. Dustin Cotliar Sleep Medicine Physician
Want to read more about all our experts in the field?
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Up-to-Date
Table of Contents
Table of Contents
- What Are Binaural Beats?
- How Do Binaural Beats Work?
- What Can Binaural Beats Do?
- Can Binaural Beats Help You Sleep Better?
- How Do I Use Binaural Beats?
- Are There Any Side Effects to Using Binaural Beats?
Key Takeaways
- Binaural beats are not a sound but an auditory phenomenon that occurs when listening to two different frequencies at once.
- When binaural beats are sustained for a length of time, they can alter your brain wave activity.
- Evidence on their effectiveness to promote relaxation and improve sleep is limited and results vary.
How do you relax before you fall asleep? Maybe you follow a guided meditation, or perhaps you listen to a podcast or peaceful music. Another possible auditory strategy is listening to binaural beats as you drift off to sleep.
Binaural beats aren’t a music genre. They are an auditory phenomenon Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source created by your brain in response to hearing specific tones in each ear. Early research of the experimental treatment indicates that listening to binaural beats can reduce feelings of anxiety Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source and improve your ability to fall asleep.
What Are Binaural Beats?
Binaural beats are a perception of sound 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. You hear it at the frequency difference between the two tones.
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. The binaural beat can be heard if the frequency of each tone in your ears is less than 1000 Hz and the difference between the two tones is less than 35 Hz.
How Do Binaural Beats Work?
When each ear hears a tone at a slightly different frequency, your brain tries to compensate by creating the perception Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source of a third sound. 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. If you take out one of your earbuds, you’ll no longer hear the binaural beat.
When binaural beats are sustained over a period of time, they can synchronize with your brain waves. As a result, binaural beats can alter your brain wave activity as well as your levels of arousal.
What Can Binaural Beats Do?
Binaural beats can be created at different frequencies. Each frequency is associated with outcomes that correspond to different levels of brain wave activity Trusted Source Science DirectThe leading platform of peer-reviewed literature that helps you move your research forward.View Source .
- Gamma (γ) pattern: Gamma waves are the highest frequency of brain activity between 30 Hz and 50 Hz Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . This type of brain activity is associated with alertness, concentration, and problem solving. A small study found that people listening to binaural beats at gamma frequencies of 40 Hz experienced improved memory Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , cognition, and even mood.
- 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. Listening to binaural beats in the beta wave pattern has been shown to improve mood and task performance Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . Other research has shown that listening to binaural beats at 15 Hz improves memory and accuracy Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .
- Alpha (α) pattern: Ranging between 8 Hz and 13 Hz, alpha waves indicate a relaxed and restful mind. Research shows that binaural beat stimulation in the alpha range can increase creativity Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source in some listeners.
- 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. Studies show that listening to binaural beats at a 6 Hz frequency can induce a meditative state Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .
- 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. Listening to binaural beats at delta frequencies can help you sleep.
Can Binaural Beats Help You Sleep Better?
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. Stage three sleep is deep sleep Trusted Source National Institute of Neurological Disorders and Stroke (NINDS)NINDS aims to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.View Source and important for feeling refreshed in the morning.
Other small studies indicate the potential of binaural beats for better sleep. In study of soccer players listening to binaural beats ranging from 2 Hz to 8 Hz, players reported improved quality of sleep Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , less sleepiness, and increased ease of waking up. Binaural beats can also help reduce anxiety Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , which can then lead to improved sleep.
On the other hand, some researchers have argued there is insufficient evidence linking binaural beats with lessened anxiety or improved sleep. Further research of binaural beats, particularly their effects on sleep, must be conducted.
How Do I Use Binaural Beats?
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. Choose tracks designed for sleep, which are typically beats at theta or delta frequencies.
The length of binaural beat tracks vary. You may need to experiment with multiple listenings to determine how long of a track you need to induce sleepiness.
When listening to binaural beats, make sure you have sound entering each ear. You can wear headphones or earbuds, whichever is more comfortable. If you lose sound in one ear, you will not hear the binaural beats created independently by the brain.
Are There Any Side Effects to Using Binaural Beats?
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. To prevent this discomfort, researchers suggest tracks with additional sounds, such as white noise.
Additionally, long-term exposure to sound at 85 decibels or higher Trusted Source National Institutes of Health (NIH)The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives.View Source 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. As you listen to binaural beats, be sure the volume is not too high.
Written By
Jay Summer,Staff Writer
Jay Summer is a health content writer and editor. She holds a B.S. in psychology and master's degrees in writing and public policy.
Medically Reviewed by
Dr. Dustin Cotliar,Sleep Medicine PhysicianMD
References
14 Sources
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https://pubmed.ncbi.nlm.nih.gov/29187819/Padmanabhan, R., Hildreth, A. J., & Laws, D. (2005). A prospective, randomised, controlled study examining binaural beat audio and pre-operative anxiety in patients undergoing general anaesthesia for day case surgery. Anaesthesia, 60(9), 874–877.
https://pubmed.ncbi.nlm.nih.gov/16115248/Chaieb, L., Wilpert, E. C., Reber, T. P., & Fell, J. (2015). Auditory beat stimulation and its effects on cognition and mood states. Frontiers in Psychiatry, 6, 70.
https://pubmed.ncbi.nlm.nih.gov/26029120/Abhang, P. A., Gawali, B. W., & Mehrotra, S. C. (2016). Introduction to EEG- and speech-based emotion recognition. Academic Press.
https://www.sciencedirect.com/science/article/pii/B9780128044902000026Lee, M., Song, C. B., Shin, G. H., & Lee, S. W. (2019). Possible effect of binaural beat combined with autonomous sensory meridian response for inducing sleep. Frontiers in Human Neuroscience, 13, 425.
https://pubmed.ncbi.nlm.nih.gov/31849629/Sharpe, R. L. S., Mahmud, M., Kaiser, M. S., & Chen, J. (2020). Gamma entrainment frequency affects mood, memory and cognition: An exploratory pilot study. Brain Informatics, 7(1), 17.
https://pubmed.ncbi.nlm.nih.gov/33226543/Lane, J. D., Kasian, S. J., Owens, J. E., & Marsh, G. R. (1998). Binaural auditory beats affect vigilance performance and mood. Physiology & Behavior, 63(2), 249–252.
https://pubmed.ncbi.nlm.nih.gov/9423966/Beauchene, C., Abaid, N., Moran, R., Diana, R. A., & Leonessa, A. (2017). The effect of binaural beats on verbal working memory and cortical connectivity. Journal of Neural Engineering, 14(2), 026014.
https://pubmed.ncbi.nlm.nih.gov/28145275/Reedijk, S. A., Bolders, A., & Hommel, B. (2013). The impact of binaural beats on creativity. Frontiers in Human Neuroscience, 7, 786.
https://pubmed.ncbi.nlm.nih.gov/24294202/Jirakittayakorn, N., & Wongsawat, Y. (2017). Brain responses to a 6-Hz binaural beat: Effects on general theta rhythm and frontal midline theta activity. Frontiers in Neuroscience, 11, 365.
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https://pubmed.ncbi.nlm.nih.gov/23862643/Garcia-Argibay, M., Santed, M. A., & Reales, J. M. (2018). Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: A meta-analysis. Psychological Research, 83(2), 357–372.
https://pubmed.ncbi.nlm.nih.gov/30073406/National Institute on Deafness and Other Communication Disorders (NIDCD). (2019, May 31). Noise-induced hearing loss., Retrieved on June 3, 2021 from
https://www.nidcd.nih.gov/health/noise-induced-hearing-loss
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I am an expert in sleep science, with a deep understanding of various factors affecting sleep, including sleep products, sleep disorders, and sleep health. My expertise extends to the scientific aspects of binaural beats and their potential impact on sleep, as well as the broader context of sleep aids and habits.
Now, let's break down the concepts mentioned in the provided article:
-
Binaural Beats:
- Definition: Binaural beats are an auditory phenomenon created by the brain when it processes two different frequencies simultaneously. The brain perceives a third tone, known as a binaural beat, at the frequency difference between the two tones.
- How They Work: When each ear hears a tone at a slightly different frequency, the brain attempts to create the perception of a third sound, resulting in a binaural beat. Sustained exposure can synchronize binaural beats with brain waves, potentially influencing brain activity.
- Applications: Binaural beats can be associated with different brain wave frequencies, such as gamma, beta, alpha, theta, and delta waves, each linked to specific mental states like alertness, relaxation, and deep sleep.
-
Effectiveness for Sleep:
- Research indicates that binaural beats, particularly at delta frequencies, may induce delta brain wave activity associated with deep sleep. Some studies suggest potential benefits for sleep quality, reduced sleepiness, and decreased anxiety, while others argue for the need for more research.
-
How to Use Binaural Beats:
- Binaural beats can be experienced through various tracks available online, on CDs, or as audio files. Headphones or earbuds are recommended for the best effect. Tracks designed for sleep typically feature beats at theta or delta frequencies.
-
Potential Side Effects:
- Limited reports suggest some listeners may experience irritability or frustration. To mitigate discomfort, tracks with additional sounds, such as white noise, are recommended. Long-term exposure to high volumes could lead to hearing loss, emphasizing the importance of controlling volume.
-
Expertise and Fact-Checking:
- The article is authored by Jay Summer, a health content writer and editor with a background in psychology and public policy.
- Dr. Dustin Cotliar, a Sleep Medicine Physician, contributes to the editorial team, ensuring accuracy and objectivity in the content.
- The Sleep Foundation follows rigorous fact-checking guidelines, relying on reputable sources such as peer-reviewed journals and medical associations.
In summary, binaural beats are explored as a potential tool for influencing brain wave activity and improving sleep, with evidence suggesting positive outcomes in some studies. However, the need for further research and individual variations in response should be considered.
