Sleep guides

Sleep sounds and noise colours

How steady sounds help you drift off, which to choose, and what the research says about white, pink and brown noise.

• Sleep soundsRain, waves, forest or noise: how sleep sounds work and how to use them well.
• White noiseThe steady “shhh” that covers other sounds — and what studies really show.
• Pink noiseSofter and deeper than white noise, like steady rain. What the research says.
• Brown noiseA low, rumbling hum like a distant waterfall. Why some find it the calmest.

Breathing exercises

Ten bedtime techniques with exact timings, and step-by-step guides to the two most searched for.

• Breathing exercisesTen bedtime breathing techniques with their exact rhythms.
• 4-7-8 breathingIn for 4, hold for 7, out for 8 — the slow rhythm many use at bedtime.
• Box breathingFour equal sides: in, hold, out, hold. Simple to remember, easy to count.

Sleep schedule and waking up

A regular rhythm, a calm evening, and what a smart alarm and phone sleep tracking can and can't do.

• Sleep scheduleSame wake-up time, a wind-down hour and light at the right time.
• Smart alarmWaking in a lighter moment, and what a phone can really hear at night.

For parents: baby sleep

Gentle, sourced guides for parents — sounds, volume and distance, bedtime routines and night lights.

• Baby sleep soundsWhite noise, rain, waves or a fan: choosing and using baby sleep sounds.
• White noise for babiesVolume, distance and timing: using white noise for a baby with care.
• Baby bedtime routineThe same calm steps every evening — and why repetition matters.
• Night light colorDim and warm beats bright and blue. What light research says.

How we write these guides

We are the small team behind the Luleep and Luleep Kids apps, not doctors. Every guide is based on public health sources (such as the NHS, the CDC and the American Academy of Pediatrics) and on peer-reviewed studies, which are listed and linked at the end of each page. Where the evidence is weak or mixed, we say so. When we describe our apps, we describe only what they actually do today. Spotted a mistake? Write to [email protected].