72%
Immune defence
Natural killer cells are your first line of defence. Losing four hours of sleep cut their activity to 72% of normal.
Irwin et al., Psychosomatic Medicine, 1994
The 21-Night Calm Program
A 21-night program to sleep better.
A guided, technical program of specific frequencies to lower your anxiety at night.
$1 a nightMP3, no app45-day refund
You're exhausted. So why is your mind wide awake?
68%of US adults say anxiety keeps them up at night. AASM survey, 2024 · 2,006 adults
Inside your cells
One short night reaches every cell. A full night repairs them.
1×
Brain clean-up
In deep sleep, the brain clears out waste about twice as fast as when awake.
Xie et al., Science, 2013 · study in mice70%
Energy from food
After four short nights, fat cells responded 30% less to insulin, the hormone that turns food into energy.
Broussard et al., Annals of Internal Medicine, 2012711
Genes thrown off
A week of sleeping under six hours changed how 711 genes behave, including genes for immunity and repair.
Möller-Levet et al., PNAS, 2013160%
Your alarm centre
After a night without sleep, the brain's alarm centre reacted 60% more strongly to upsetting images. Everything starts to feel like a threat.
Yoo et al., Current Biology, 2007Results from published sleep studies, not from the Calma Lab program. The 21 nights help you fall asleep faster and sleep through the night.
One session
12minIn 12 minutes, we help your body relax.
The voice slows your breathing from about 14 to 6 breaths a minute, the pace linked to a calmer nervous system.
Stress signal and breathing, minute by minute
Time 12:00Breath 6.0/minTone 528 Hz
21 sessions like this, ready offline tonight.
Instant download · one payment
Calma Lab
5 frequencies designed by Calma Lab to calm your nervous system.
Tap the circle to listen. Headphones, low volume. On iPhone, turn off silent mode.
Liked it? The program has 21 of these, ready offline.
Start the 21 nights · $21
528Hz
Fall back asleep
The 21-Night Calm Program
Decades of sleep research. One 21-night program.
Night 1 of 21Alarm · tangled
01
The alarm with no fire
528 Hz
Next step: no checking the time tonight
Not an app
Just a download. Airplane mode on. Rest.
It's only a download. Listen in airplane mode, and nothing interrupts your sleep.
FeatureCalma LabSleep appsFree videos
Ads that can wake youNoneSomeYes
Works in airplane modeYesOften notNo
Notifications at nightNoneYesYes
SubscriptionNeverUsuallyFree + ads
Yours to keepForeverWhile payingNo
Free gift
The 3-Minute Reset.
A free tool to reset whenever you need it during your day. It's box breathing, the calm-down technique the US military teaches, guided over a 528 Hz tone.
One email with the download. No spam, unsubscribe anytime.
Before you press play.
For relaxation and general wellbeing. Not medical advice. If you've felt like this for weeks, please talk to a professional.
What exactly do I get?
21 guided audios of 15–17 minutes (MP3), one for each night, plus a workbook and 21-night tracker (PDF). The frequencies are 528, 432, 396, 417 and 174 Hz, paced to about six breaths a minute. You get the download link right after checkout and by email. The guiding voice is an AI narrator we designed to sound slow and calm at night.
Do frequencies really work?
Slow, steady sound gives your mind something calm to follow and slows your breathing, which helps calm the nervous system. That often eases anxiety at night. We don't promise a cure; we give you a routine to repeat. The evidence for specific frequencies like 528 Hz is early; the evidence for slow breathing and calming music is stronger.
Is this an app? How do I play it?
No app. Open the download link on your phone: on iPhone the files save to the Files app, on Android to Downloads. Then switch to airplane mode and press play. Works on any phone or computer, with no account, no ads and no notifications.
What if it doesn't work for me?
That's what the 21-Night Promise is for. Try it for up to 45 days. If it doesn't help you relax, email hello@calmalaboratory.com and we'll refund you in full. No forms.
What the research says
Built on research, not on hype.
We only quote what each study actually found, and we tell you how strong the evidence is. Every source is linked.
- Cochrane Review · 2022
Listening to music may improve sleep quality in adults with insomnia symptoms.
Moderate evidenceRead the review - Stanford Medicine · 2023
Five minutes a day of breathwork improved mood over a month, and anxiety fell in every group. Cyclic sighing helped most.
One trialRead the summary - Int. J. Psychophysiology · 2014
Breathing at 5.5 to 6 breaths a minute raised heart rate variability, a sign of a calmer nervous system, compared with normal breathing.
One lab studyRead the abstract - Health (SCIRP) · 2018
In a small pilot, piano music tuned to 528 Hz lowered stress markers more than the same music at 440 Hz.
Early evidenceRead the paper
None of these studies tested Calma Lab itself. They're why we built it the way we did: slow pace, steady tone, guided breath.