sleep Theta band
20-Minute Power Nap
5.5 Hz beat · 396 Hz carrier · 3 phases · 20 min · beginner
Twenty minutes, and the length is the design. Short enough that you are not meant to reach the part of sleep that makes waking unpleasant.
The beat and carrier in the heading are the main phase — the part of the session it was built around. They are not what plays for the whole length. Every programme here opens in the alpha band, wherever it is going afterwards, and most come back up before they finish. The full phase plan is on this page, and it is the honest picture of what you would actually hear.
Hear it
Thirty seconds rendered at the parameters of the phase named above — not an excerpt cut from the paid file, so the full deliverable never loads on a public page. The figures the player draws are computed from the audio or from plate mathematics; none of them is a measurement of your hearing.
What this actually is
Five and a half hertz sits in the lower theta band, below the relaxation programmes and above the delta sleep session. It is a deliberate middle: slower than winding down, faster than settling in for the night.
Theta runs from four to eight hertz. It is the band most of this catalogue sits in, and the one with the strongest published literature behind it — the reviewed trials on procedural anxiety cluster here.
The full phase plan
Three phases across twenty minutes, and it is the only sleep-category programme that comes back up. Eight hertz to drop, five and a half for the ten-minute middle, then twelve hertz for the last five — faster than it started. The session is built to return you, not to leave you at the bottom.
| Phase | Role | When | Beat | Band | Carrier |
|---|---|---|---|---|---|
| Quick Drop | induction | 0–5 min | 8 Hz | Alpha | 417 Hz |
| Light Sleep | main | 5–15 min | 5.5 Hz | Theta | 396 Hz |
| Gentle Wake | emergence | 15–20 min | 12 Hz | Alpha | 528 Hz |
Where the 396 Hz carrier comes from
Solfeggio. The first tone of the classic six, sung as UT, associated in the tradition with releasing fear.
A twentieth-century assignment to a medieval hymn tone. The hymn is documented; the hertz value is a later addition and is not a historical measurement.
The carrier is the pitch you actually hear. The binaural difference — the part that makes this a structured session rather than a tone — lives between the two channels and is set by the beat, not by the carrier. Choosing one carrier over another is a tonal choice, the way picking a key is a tonal choice. It is not a functional one.
What this is
This is a twenty-minute audio session, not a nap. Whether you sleep is up to you and your afternoon. The length is chosen on the same reasoning people usually give for short naps; that reasoning is about sleep, not about this file.
Who it is for
An afternoon where you have twenty minutes and somewhere to put your head. Set your own alarm — the audio ending is not one.
This is one of the starting points a session is built from, published in full — phase plan, parameters and an excerpt you can hear — so you can see what you are buying before you buy it. What arrives is rendered to the plan on this page, in three formats, at one price.
Choose your download
Audio
4 EUR
WAV, FLAC, and MP3. The files are rendered in advance to the plan above, so they are available immediately; Polar takes the payment and Fluctara sends a one-use download link to the purchase email. No account is required.
Audio + video
8 EUR
WAV, FLAC, MP3, and 1080p MP4. The files are rendered in advance to the plan above, so they are available immediately; Polar takes the payment and Fluctara sends a one-use download link to the purchase email. No account is required.