Sleep Mode

Sleep Mode does one thing: it plays calm music while you fall asleep, then fades the sound out and switches it off when the time is up. The screen stays dark, so your phone doesn't light up the room.

There are five recordings: Velvet Silence, Night Rain, Ocean, Cosmic and Noise & Healing. You set the time to 15, 30, 45 or 60 minutes.

Does music help you sleep?

For some people, yes. A Cochrane review updated in 2022 looked at 13 studies with adults who have insomnia. It found that people who listened to music before bed rated their sleep quality as better. For measures such as how long it takes to fall asleep and waking at night, the evidence is weaker.

The claim that music "tunes" your brain waves has not been proven. There is a plainer explanation: a calm, familiar sound draws your attention away from the day's thoughts, and your body gets a chance to loosen up.

Which recording?

• Velvet Silence: The plainest one; there is almost no melody.
• Night Rain and Ocean: For covering outside noise. They work in rooms with traffic or noisy neighbours.
• Cosmic: Long, slowly shifting tones.
• Noise & Healing: A blend of noise texture and music.

Small habits for sleep

Music alone is not enough. Going to bed and getting up at similar times, putting screens away an hour before bed, keeping the room cool and dark, and cutting back on caffeine in the afternoon often do more. Make the music one part of that routine.

Before you begin

I'm leaving everything from the day here. I give my body and my mind permission to rest.

How to do it

1. Get into bed and turn off the lights.
2. Pick a recording and a length of time. If you're not sure, 30 minutes is a good start.
3. Set the volume before you lie down: audible, but low.
4. Put your phone face down, a little away from your pillow.
5. Don't try to listen to the music. Let it play in the background and return to your breath.

Things to keep in mind

Prefer speakers to sleeping in headphones; headphones can bother your ears during the night.

Keep the volume low. Loud sound breaks up sleep.

If you haven't been able to sleep for weeks, if you snore or stop breathing, or if you are very sleepy during the day, talk to a doctor. This app is not a treatment for insomnia.

Frequently asked questions

Will I wake up when the music ends?

The sound doesn't cut off suddenly; it fades out slowly. Most people don't notice.

I want it to play all night. Can I?

The longest setting is 60 minutes. If you want an unbroken sound until morning, the noise mixer in the Sound Mixer is a better fit.

Will it drain my phone's battery?

Since the screen stays dark, power use is low. For long sessions you can still leave it on the charger.

Note: The practices here are for rest and for coming back to yourself. They are not medical advice, diagnosis or treatment. If you have a health condition or take medication, follow what your doctor tells you. If you feel unwell during a practice, stop.