Getting Started With Muse Sleep

This guide walks you through how to prepare for a successful Muse sleep session—from getting ready for bed to settling into sleep—so you can feel comfortable, confident, and supported throughout the night.

Getting Ready for Bed
Getting Ready for Your Muse Session
Starting Your Session & Designing Your Muse Sleep Experience
Relaxing and Settling Into Sleep
What’s Normal the First Few Nights
Muse Sleep FAQs

 

Getting Ready for Bed

Creating a calm, consistent pre-sleep routine helps signal to your body that it’s time to wind down.

Prepare your Muse:

• Give your Muse a 3 hour charge before your sleep session to ensure a full night’s tracking.

• Wear your Muse headband 3–5 minutes before starting your session. This allows the sensors to settle and ensures a more stable signal once your session begins.

• Your Muse should feel snug, but not tight. If it feels uncomfortable, gently adjust the position rather than tightening it. Small adjustments can improve both comfort and signal quality.
   

Helpful tips for a good night’s sleep:

• Try to go to bed and wake up at consistent times.

• Dim the lights and reduce screen use 30–60 minutes before bed.

• Avoid caffeine, alcohol, or heavy meals close to bedtime.

• Create a sleep-friendly environment that’s cool, dark, and quiet.
  
   

Getting Ready for Your Muse Session

Your Muse session can be fully customized:

• Silent tracking only: You can simply track your sleep without any audio.

• Audio experiences: Choose from Sleep Assist, Sleep Sounds, or Deep Sleep Boost, or combine them thoughtfully for your perfect sleep experience.
   

Headphones and comfort (if using audio):

• Use comfortable headphones or earbuds that you can wear while lying down.

• Many people prefer sleep-friendly earbuds or soft headband-style headphones.

• It’s normal if this feels slightly unfamiliar at first, comfort often improves after a night or two as you find the setup that works best for you.
   

Bluetooth headphones with Deep Sleep Boost:

• If you’re using wireless headphones or earbuds with Deep Sleep Boost, enable the Bluetooth Audio setting in the app to keep EEG-timed audio aligned with your brain activity.

• Learn more about Deep Sleep Boost here.
  
   

Starting Your Session & Designing Your Sleep Experience

When you’re ready under the Sleep tab, tap Start Sleep Session, then choose the experiences that work best for you.

• Select from the available sleep experiences: Sleep Assist, Deep Sleep Boost, and Sleep Sounds, or choose none to simply track your sleep.

• Some experiences can be layered together, while others work best on their own.

• Adjust volume levels and settings so the audio feels calming, not distracting. A good rule of thumb is to start slightly quieter than you think you need. Audio should support sleep, not draw your attention.
   

Check out our Designing My Sleep Experience article, for guidance on creating your personal Muse sleep session.

💡 Once you’ve setup your sleep session, the Muse app will remember your choices for the selected content for future sessions, making it easy to stay consistent night after night.

 

Relaxing and Settling Into Sleep

After your session begins, allow yourself to let go of effort.

• Focus on getting comfortable and breathing naturally.

• There’s no need to “do” anything, Muse will track your sleep automatically.

• If you wake during the night, Muse will continue tracking unless audio is enabled to guide you back to sleep.
   

Trust the process, and remember that building better sleep takes time. Consistency and gentle experimentation will help you find what works best for you.

 

What’s Normal the First Few Nights

It’s completely normal if your first few nights don’t feel perfect.

• You may be more aware of wearing a headband or headphones at first.

• You might experiment with different audio types or volumes before finding your preference.

• Sleep can vary night to night. Early sessions are about learning what feels right, not achieving perfect sleep.
   

With time, your routine will feel more natural, and your Muse sleep sessions can become a seamless part of your nightly wind-down.

 

Muse Sleep FAQS

Is my Muse compatible for Sleep?
The Muse sleep experiences require a Muse S headband, including: Muse S Gen 1, Muse S Gen 2, and Muse S Athena.


How can I access the Muse sleep experiences?
Simply connect your Muse S headband to the Muse app via Bluetooth.


Does Muse sleep tracking require an active premium subscription?
No, sleep tracking with Muse and the Muse sleep experiences are included with the Muse app and your Muse S headband, including: Muse S Gen 1, Muse S Gen 2, and Muse S Athena.


Can I play my own content while tracking sleep with Muse?
A Muse premium subscription is required to play your own content while tracking sleep with Muse. Learn more here.