Continuous Sound
Play a steady sleep sound of your choice. Choose from 22 different sounds and set a sleep timer if desired.

Transitioned Sleep
Play a carefully designed sequence of sleep sounds for approximately 9 hours. Choose Scientific Colors or Weather & Nature. Both options begin with 20 minutes of “Go-to-Sleep” pink noise before transitioning through the selected sound sequence.

Cycled Sleep
Play pink noise throughout the night, synchronized with a typical pattern of sleep cycles and stages. Choose from Low, Medium, or High wave strengths.

Mid-Nite Wake
Designed for those times when you wake during the night and have trouble returning to sleep. Choose the option that best matches the problem: Busy Mind, Environmental Noise, Light Sleep Wake-Up, Early Morning Alertness, or Too Quiet – Silence. You can also set a sleep timer.

Best Wake Times
View suggested wake-up times based on going to sleep now. The suggested times are calculated around the completion of typical sleep cycles, helping you plan a bedtime that places your desired wake-up time near the end of a cycle.

Wearable Tracking
Keep a record of sleep information from your wearable device. Track Sleep Score, Total Sleep Time, Light Sleep, Deep Sleep, and REM Sleep, and add notes for anything else you want to remember.

Tap the three-dot menu in the upper-right corner to access these options.

Noise Types
View descriptions of the different sleep sounds and noise types included in the app.

Sleep Cycles
View brief descriptions of the typical sleep cycles and stages.

Settings
Turn the stop-play confirmation on or off for Transitioned Sleep and Cycled Sleep.

About App
View the app Version, Citations, Disclaimer, and Privacy Policy.

Sleep progresses through repeating cycles during the night. Each cycle includes several stages of Non-REM (NREM) sleep followed by REM sleep. The amount of time spent in each stage changes as the night progresses. For more detailed information, see the citations at the bottom of this page.

Sleep Cycles
A typical sleep cycle lasts about 90 to 120 minutes, although the length varies throughout the night. Most adults complete approximately 4 to 6 sleep cycles during a night's sleep. Deep sleep is generally more prominent earlier in the night, while REM sleep tends to become longer in later cycles.

Stage N1
The lightest stage of sleep and the transition from wakefulness to sleep. You may still be easily awakened during this stage. Brain activity begins to slow as you become drowsy.

Stage N2
A deeper stage of light sleep. Heart rate and breathing slow, body temperature drops, and muscles relax. Adults typically spend more time in N2 than in any other sleep stage.

Stage N3
Also known as deep sleep or slow-wave sleep. It is more difficult to awaken during this stage. N3 is associated with physical restoration and recovery and is generally more prominent during the earlier part of the night.

REM Sleep
REM stands for Rapid Eye Movement. Brain activity increases during REM sleep, and vivid dreaming commonly occurs. REM periods generally become longer as the night progresses.

Brain activity changes throughout the different stages of sleep. These changes can be measured with an EEG (electroencephalogram) and include characteristic patterns of brain-wave activity.

N1 Sleep
As you transition from wakefulness into sleep, alpha activity decreases and slower theta-range activity becomes more prominent.

N2 Sleep
N2 includes characteristic patterns called sleep spindles and K-complexes, along with predominantly slower brain-wave activity.

N3 Sleep
Deep sleep is characterized by prominent slow-wave, or delta, activity. This is the stage with the greatest amount of very slow brain-wave activity.

REM Sleep
Brain activity during REM becomes faster and more varied and can resemble patterns seen during wakefulness.

Cycled Sleep
Good Sleep Pro's Cycled Sleep feature varies the sound pattern and volume throughout the night to correspond with a typical progression of sleep stages. These audio changes are intended to provide a changing sleep environment; they do not reproduce or generate EEG brain-wave frequencies.

Your body naturally regulates how much time you spend in each stage of sleep. However, many factors can affect sleep quality, sleep duration, and the normal progression through sleep stages.

Deep Sleep (N3)
Deep sleep occurs primarily during the first part of the night and generally becomes less prominent in later sleep cycles. The amount of deep sleep can vary considerably from person to person.

Two factors that may reduce deep sleep are:

Age: The amount of deep sleep generally decreases as we get older.

Sleep Disruption: Pain, certain medical conditions, sleep apnea, other sleep disorders, and frequent awakenings can interfere with normal sleep.

REM Sleep
REM sleep is an important part of normal sleep and generally becomes more prominent during the later part of the night. Because of this, shortening your sleep by waking earlier than usual can reduce the amount of REM sleep you receive.

Both sleep deprivation and disrupted sleep can affect daytime alertness, concentration, memory, and mood. Certain medications can also alter REM sleep.

Factors That Affect Sleep

Sleep quality and normal sleep patterns can be influenced by many factors, including exercise, stress, temperature, light, medications, caffeine, nicotine, alcohol, and irregular sleep schedules.

Alcohol
Alcohol may make it easier to fall asleep initially, but it can disrupt normal sleep later in the night. It may also contribute to more frequent awakenings and changes in REM sleep.

Stress and Anxiety
Stress and anxiety can make it more difficult to fall asleep and stay asleep. They may also contribute to lighter or more fragmented sleep.

Caffeine and Nicotine
Both are stimulants and can interfere with falling asleep, staying asleep, and overall sleep quality—particularly when used close to bedtime.

Medications
Some medications can affect sleep duration, alertness, or sleep architecture. These effects vary by medication and by individual. Examples include certain antidepressants, antihistamines, beta blockers, and alpha blockers.

Temperature
A bedroom that is too warm or too cold can interfere with comfortable, uninterrupted sleep. A comfortably cool sleeping environment is generally preferred.

Aging
Sleep patterns naturally change with age. Older adults generally spend less time in deep N3 sleep and may experience more frequent awakenings during the night.

Cycled Sleep Module
Good Sleep Pro's Cycled Sleep module varies the sound pattern and volume throughout the night based on the general progression of normal sleep cycles. Subtle changes in volume provide a changing sound environment as the night progresses.

The feature is designed to support a comfortable sleep environment and is not intended to control, induce, or alter specific sleep stages or brain-wave activity.

Sleep and Its 4 Stages
Source: Cleveland Clinic

About sleep
Source: CDC

Normal Sleep Cycle
Source: Sleep Foundation

Good Sleep Pro provides ambient sounds and soundscapes designed to support relaxation and a comfortable sleep environment. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any medical condition or sleep disorder.

Individual responses to sound may vary. Adjust the volume to a comfortable, safe level to avoid hearing discomfort. Do not use the app while driving or performing activities that require your full attention.

If you experience persistent sleep difficulties or have concerns about your sleep or health, consult a qualified healthcare professional.