How sound, suggestion, and nightly consistency train your brain to fall asleep faster — and stay asleep longer.
TL;DR — Each night you press play, you reinforce a simple pattern: sound → calm → sleep. With consistency, your brain learns this cue and drifts off faster. 🌙
Across a large sample (~10,000), CBT-based sleep apps improved sleep quality and reduced insomnia. Not as strong as in-person therapy, but effective for most users.
Source: npj Digital Medicine meta-analysis of app-based CBT for insomnia (Nature)
Slow, mindful breathing before bed helps reduce physiological stress and promotes relaxation — a key step toward restful sleep.
Source: Frontiers in Digital Health study (Frontiers)
Laboratory studies show that white noise can help people fall asleep faster, while pink noise may enhance deep, restorative stages of sleep.
Listening to hypnotic audio before bed has been shown to increase slow-wave (deep) sleep and improve overall sleep efficiency.
Source: Psychosomatic Medicine controlled study (PMC)
A randomized trial showed mindfulness training significantly improved sleep and reduced insomnia symptoms versus standard sleep education.
Source: JAMA Internal Medicine randomized controlled trial (PubMed)
Keeping a steady bedtime routine regulates your body clock and improves sleep quality over time — even without increasing total hours.
Source: Sleep Foundation guidance (Sleep Foundation)
Listening to Sleepnosis each night combines relaxation with consistency — two proven foundations of healthy sleep hygiene. Calming audio lowers stress, while repetition trains your brain to recognize it as a reliable signal for sleep.
Source: Journal of Clinical Sleep Medicine study (JCSM)