Binaural beats vs music in young adults: systematic review (Elnazer 2026)

Across 10 trials the review reports consistent, moderate improvements in sleep quality, mood and stress regulation, with small-to-moderate effects (Cohen's d about 0.3–0.6). Binaural beats gave more consistent benefits (d about 0.34–0.59) than music therapy alone.

A plain-language summary from binaural's reading notes, edited by Jude Mc. Last updated 10 November 2026. Not medical advice.

The question: Do music and binaural beat interventions improve anxiety, sleep and cognition in young adults?

What it found

• The review reports consistent, moderate improvements in sleep quality, mood and stress regulation in young adults aged 19–24, with small-to-moderate effects (Cohen's d about 0.3–0.6).
• Effects were stronger in clinical samples than in healthy students.
• Binaural beats gave more consistent benefits (d about 0.34–0.59), especially theta beats for physiological stress, than music therapy alone, whose effects were variable.

Limits

• No meta-analysis was possible because of methodological heterogeneity, so the effect-size range is a narrative estimate, not a pooled one.
• The trials relied heavily on university students, with small samples and limited blinding in several.
• Only a minority of trials included neurophysiological measures.
• Effects are modest and larger in clinical settings, so the benefit for healthy listeners is smaller.

Where this sits

More in the library on anxiety and stress. For the wider picture, read Binaural beats for anxiety.

This is our plain-language reading of the paper. It is not medical advice, and one study rarely settles a question.