The White Noise Era Is Ending – Why Top Experts Are Switching to Targeted Sleep Frequencies for Easier, Deeper Rest
Transform how well you sleep with this simple tweak to your routine
If you've ever struggled to sleep, you may have used white noise to help clear your mind and drift off. It's long been lauded as a simple, effective solution, but now sleep experts are recommending switching to a far superior alternative: Sleep frequencies.
These sound wave patterns and audio tones are used in the same way as white noise, but are now believed to encourage deeper relaxation, making them the ultimate choice.
What Are Sleep Frequencies?
To find out more about sleep frequencies, I spoke to Chrissy Lawler, sleep expert, LMFT, and founder of The Peaceful Sleeper. As she explains, 'sleep frequencies' is a term that people use to describe audio sounds that support sleep, which can include steady sounds, tones, or rhythmic beats that people find calming.
'Sleep frequencies are kind of the new white noise,' she says. 'As wearables and sleep trackers become more mainstream, people are seeing their sleep data – and connecting it to how rested, recovered, and stressed they feel during the day. As a sleep therapist, I love this trend because it encourages a mass prioritization of sleep, and sleep truly is one of the most powerful levers we have for physical and mental health. It establishes the foundation of well-being.'
In general, this newer sleep hack is less about forcing sleep and more about creating an environment that helps you to fall asleep fast, by minimizing disruptions and helping the nervous system to settle and down-regulate.
'White noise was the first and easiest step, Chrissy adds. 'If we can drown out external sounds, we often sleep better. It’s a great way to neutralize the environment, mask noise that might disrupt us, and prevent those little sound spikes that can pull us out of deep, restorative sleep. And now that more people have that “buttoned up,” they’re looking for ways to optimize sleep even further – which is where sleep frequencies come in.'
Having a consistent sound to focus on can help you settle into a calmer, more meditative state. 'It works best as an add-on to healthy sleep hygiene,' Chrissy says, 'but sound won’t cancel out things like caffeine late in the day or blue light before bed.'
What Are the Key Types of Sleep Frequencies?
There's no one-size-fits-all approach to determining which sleep frequency is best for you.
There's more than one type of sleep frequency, and there's no one-size-fits-all approach to what will work for one person or another. Some of the most common include binaural beats (two tones, one in each ear – usually headphones), pulsing or isochronic-style tones, and delta/theta sleep tracks.
In terms of which are the best for sleep, Kenny Timper, certified Sleep Science Coach with Sleepopolis, advises, 'Delta waves (0.5-4 Hertz) are linked to deep, restorative sleep. Theta waves (4-8 Hz) are associated with light sleep and deep relaxation. Alpha waves (8-12 Hz) promote calm wakefulness, which can be helpful during your pre-sleep routine.
'The science-y answer is that theta frequencies are often recommended for falling asleep because they mirror the brain’s early sleep stages. That said, the best thing you can do is find sounds that work for you and try not to overthink falling asleep.
'The best sleep can find you on the couch while a random action movie plays in the background on TV – you fell asleep because you didn't overthink it, and the drone from the TV probably helped!'
Chrissy agrees that sometimes the most surprising sounds can be the most soothing.
'For example, when we had newborns in our room, we used a heartbeat sound on a sound machine (such as the Hatch Baby Sound Machine, available at Amazon), and it was surprisingly calming for the adults too,' she says.
How to Use Sleep Frequencies to Enhance Your Sleep
It's best to experiment with sleep frequencies until you find what works best for you.
The easiest, simplest way to use sleep frequencies is just to try a few to see which works best for you.
'You can find sleep frequency tracks on apps like Calm, Headspace, Insight Timer, and Brain.fm, as well as streaming platforms,' explains Kenny. 'Some apps and sounds require headphones to work effectively. You can also purchase sound machines that offer frequency-based soundscapes specifically for sleep,' such as the Magicteam Machine, available at Amazon, or use playlists. For example, the Deep Sleep Frequencies playlist, available on Spotify, is a good place to start.
You can also, as Dr. Lincoln Stoller, principal at Mind Strength Balance, recommends, use brainwave training devices, such as the MUSE 2: The Brain Sensing Headband, available at Amazon, but, 'subjectively, it's easier to use musical rhythms to appreciate how these frequencies stimulate or sedate you,' he adds.
The main things to keep in mind are to find something that resonates with you and makes your brain feel calm, and experiment with different sound types until you find your best fit.
What to Shop
While white noise, sleep frequencies, designing a bedroom for better sleep and implementing excellent bedroom feng shui can all play a part in how restful your night is, the items you sleep on or use around bedtime can also help ease you into a peaceful night in sheer comfort.
All prices were correct at the time of publication.
Upgrading to a silk pillowcase has helped me to sleep better. They're hypoallergenic, thermoregulating, perfect for hot sleepers, and great for keeping your skin and your hair hydrated.
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This Sunrise alarm is designed to help you quiet your mind and sleep better, and removes the need for screens and phones in the bedroom at night. You can create your optimal sleep environment with light and audio pairings.
This luxury sleep mask provides uninterrupted sleeping comfort in total blackout darkness. The adjustable headband allows you to find the right fit for you, while keeping your skin and hair protected from damage.
If you're struggling to sleep and often overheat, this crisp and cooling bedding could be the answer. It's breathable, OEKO-TEX certified, easy to wash and dry, and feels like luxury hotel bedding, according to our tester, Punteha van Terheyden.
This eye mask is designed to minimize temple pressure in all sleeping positions, with a patented cutout that contours to your nose bridge and stays in place with no shifting or discomfort through the night.
Meet the Experts
Chrissy is a Licensed Marriage and Family Therapist with over 15 years of experience, and the Founder of The Peaceful Sleeper, where she has guided more than 400,000 families worldwide to better rest. Her work has been featured on Good Morning America, Newsweek, Better Homes & Gardens, and more.
Kenny has been a certified Sleep Science Coach and professional mattress tester for nearly two years. He uses his expertise to review the best (and worst) in bedding, sleep supplements, and more.
Lincoln has just published my fourth book on sleep and dreams, and sleep is a component of his practice as a psychotherapist. Lincoln's book, The Path To Sleep, Exercises for an Ancient Skill: Hypnotic Training in the Neurology, Psychology & Physiology of Sleep, is available at Amazon.
Another effective way to improve your sleep is to perfect your bedroom Feng Shui.
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