For sleep

Start with: Delta or Theta in the Generator.

Theta if you want to drift down gradually. Delta if you want to drop straight toward deep rest.

Build the session. Start the frequency, keep the volume low, and overlay a soft sound like rain or a fireplace so a pure tone is not the last thing your brain is tracking. Many people run 30 to 60 minutes rather than the whole night.

Add the breathing exercise for the first minute to slow your breath before the frequency does its work.

If your mind is racing, generate an AI meditation about whatever is keeping you up and let it run first, then move to a delta session.

A note on wearing them all night. The battery gives you about 6 hours and the pads press against your face. Most people find a timed session before sleep more comfortable than sleeping in them.