All-night sleep music in 90-minute cycles, with a glowing hexagon
A warm six-sided light, like a cell in a honeycomb, glows on a dark screen. A calm voice helps your shoulders drop, takes you through two long breaths and a soft body scan, and leaves you with three short affirmations. Then there is only music, slow and glassy, following the rhythm of a night until a gentle lift near morning.
Watch on YouTube · SleepBetter channel · Brown Noise & Binaural
Made with AI. Parts of this video are AI-generated (see “How this was made” below).
Headphones needed. The binaural part works only with headphones: a binaural beat only exists when each ear gets its own tone. On a speaker you will just hear a soft hum. Keep the volume low, and don’t listen while driving.
What it is
The second episode of our sleep cycle series. It is built the same way as the breathing square but sounds different: slow chords in E-flat major with soft glass and kalimba-like chimes, a low drone and a noise bed that breathes on a slow cycle. The binaural layer sits on a 155.56 Hz tone (the note E-flat 3) and glides through a slightly slower plan: 7.5 Hz while you settle, 4.5 Hz in light sleep, down to 1.8 and then 1.2 Hz in the first long deep stretch, 5.5 Hz in the REM-style parts, and back toward 7.5 Hz in the final ten minutes before the music fades. The chimes thin out during the deep stretches, and the hexagon dims with them.
How to use it for sleep
Put it on as the lights go out, with the volume low. Let the voice lead you for the first minute and a half: shoulders, jaw, two long breaths, then hands, face and chest. When it stops, there is nothing else to follow. On a TV the hexagon is dim enough to leave on, and on headphones you also get the binaural layer. If a counted breath helps you more than a body scan, try the 4-7-8 breathing pacer first, or the longer body scan meditation.
Square or hexagon?
Both follow the night in five 90-minute cycles and both open with a short voice. The square is in F major with piano-like bells and a single “square breath”; the hexagon is a little lower, with glassier chimes, a body scan and a deeper, slower first deep stretch. Some people like to alternate them so the music never feels too familiar. For one steady beat with no voice and no changes, there is the 3 Hz delta breathing light, and for half a minute of a binaural bed on its own, the 3.5 Hz headphones Short.
Best for
Nights when your body feels tense, people who wake briefly and want something gentle still playing, and anyone who likes chimes more than piano. Headphones needed for the binaural part: a binaural beat only exists when each ear gets its own tone. On a speaker you will just hear a soft hum. Keep the volume low, and don’t listen while driving.
A note on the stages
The 90-minute plan is a loose map of an average adult night, not a reading of your own sleep, and the beat rates are a slow texture rather than a way to change your brain state. Research on binaural beats is mixed and this is not medical advice or a treatment. Our binaural beats guide explains more.
Transcript
The spoken intro, from about 0:02 to 1:25 (after that there is no voice):
Hello, and welcome. Let your shoulders drop… and let your jaw go soft.
The light on the screen has six gentle sides, like a cell in a honeycomb. Warm, quiet, and safe.
Breathe in slowly… and breathe out even slower. Once more… in… and a long, easy breath out.
Let each part of you grow still. Your hands. Your face. Your chest, rising and falling on its own.
And let these words settle in… My body knows how to rest. My mind can let go. I am calm, and I am home.
From here, the music will follow you all the way down. Sleep well.
How this was made
The music, binaural layer and glowing-hexagon visual were generated from code by SleepBetter, with no stock footage. The narration is an AI-generated voice (ElevenLabs, voice “Solomon” from the ElevenLabs voice library), reading an original script written by SleepBetter.
Questions
Do I need headphones?
For the binaural layer, yes: each ear needs its own tone. On a speaker you still get the music and chimes.
Why 90-minute cycles?
A night of sleep is often described as several cycles of roughly 90 minutes. The music uses that as a loose shape for how it changes, nothing more.
Keep watching
Video · 8 hoursDeep sleep brown noise, 8 hours overnight
Warm, low brown noise for the whole night, on a near-black screen.
ShortHeadphones on: a 3.5 Hz binaural tone for sleep
A slow binaural tone under warm brown noise, over a quiet night lake. Headphones on.
Video · 3 hours3 Hz delta binaural beats with a breathing light, 3 hours
A soft light to breathe with for a minute, then three hours of slow 3 Hz sound.
SoundBinaural beats for sleep
A real hearing effect with mixed evidence. How they work and how to try them.
Free toolSleep calculator
Pick a wake-up time and get bedtimes that line up with roughly 90-minute sleep cycles, or work forward from tonight.
Sleep videos and guided relaxation are for general wellness, not medical advice. If poor sleep is affecting your days, talk to a doctor or a sleep specialist.