Getting a Better Night’s Sleep

A question came in from a reader about how to make a sleep program. I’ve put together a simple 8 hour sleep program using the Lilly wave that will take you from an awake Beta wave state down to a light sleep Theta wave state in a half hour. It will then stay in a light sleep Theta wave state for a half hour. It then moves you from a light sleep Theta wave state down to a deep sleep Delta wave state in 15 minutes. The program then keeps you in a deep sleep Delta wave state for 6.25 hours, and then moves you from a deep sleep Delta wave state to an awake Beta wave state over the course of a half hour. Here is the frequency set for this program:

14-4=1800,4=1800,4-0.5=900,0.5=22500,0.5-20=1800

Simple 8 Hour Delta Sleep

Description MP3 (.mp3) ALAC (.m4a) FLAC (.flac)
Delta Sleep Lilly Download (175Mb) Download (147Mb) Download (47Mb)

As you can see from the file sizes, the MP3 version is 175 Mbyte, and the ALAC version his 147 Mbyte, so these files will take a while to download. The FLAC version is only 46 Mbyte, so if you can use it, please do. Because these file lengths are so long, I’ve come up with another way to create an 8 hour (or longer or shorter) sleep program described in the following section.

Using a Playlist

Another way to do a sleep program is to make smaller frequency sets and assemble them together in a playlist. Here is a description of the pieces you can use to create a playlist for your own custom sleep program. Each element of the play list a half hour, or 30 minutes long. You can piece together your own program. If your music player does not support playlists, you can take a file that is used multiple times, and make copies of that file with a new name. On my Sansa Clip+ music player, which does not have playlist support, I needed to put numbers in front of the filename so that the files would play in the correct order.

beta2theta-lilly is a half hour program that goes from an awake Beta wave state to a light sleep Theta wave state. The frequency set for this program is 14-4=1800. (The file beta2theta-lilly will have one of the following name depending on its file type: beta2theta-lilly.mp3,  beta2theta-lilly.m4a, or beta2theta-lilly.flac. All the following descriptions will have a suffix of .mp3, .m4a, or .flac, depending on which audio format you choose.)

theta-lilly is a program that stays in the light sleep Theta wave state for a half hour. Its frequency set is 4=1800.

theta2delta-lilly is a half hour program that goes from a light sleep Theta wave state to a deep sleep Delta wave state. Its frequency set is 4-0.5=1800.

delta-lilly is a program that stays in the deep sleep Delta wave state for a half hour. Its frequency set is 0.5=1800.

delta2beta-lilly is a half hour program that goes from a deep sleep Delta wave state to an awake Beta wave state. Its frequency set is 0.5-20=1800.

delta2theta-lilly is a half hour program that goes from a deep sleep Delta Wave state to a light sleep Theta wave state. Its frequency set is 0.5-4=1800.

theta2beta-lilly is a half hour program that goes from a light sleep Theta wave state to an awake Beta wave state. Its frequency set is 4-20=1800. To create an 8 hour program that goes from Beta to Theta to Delta back to Beta is:

beta2theta-lilly.flac
theta-lilly.flac
theta-lilly.flac
theta2delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta2beta-lilly.flac

Alternatively, you can create a 8 hour program that goes between back and forth between Theta and Delta sleep:

beta2theta-lilly.flac
theta-lilly.flac
theta2delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta2theta-lilly.flac
theta-lilly.flac
theta2delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta2theta-lilly.flac
theta-lilly.flac
theta2delta-lilly.flac
delta-lilly.flac
delta-lilly.flac
delta2beta-lilly.flac

Playlist Parts

Description MP3 (.mp3) ALAC (.m4a) FLAC (.flac)
Sleep Program Lilly Download (118Mb) Download (52Mb) Download (23Mb)