You can use your Wave to cool or warm using just the buttons on the device, but connecting to the Embr Wave 2 app is what lets you truly personalize your experience: try modes for sleep, hot flashes, stress, and comfort; adjust session lengths; control LED brightness; assign different sessions to your Wave’s buttons; access upgrades and new features; and much more. We strongly recommend using the app to get the best experience out of your Wave! Get it for iOS or Android.

Some people find one wrist is much more sensitive to temperature than the other. For others, there's no noticeable difference. Try both wrists and see for yourself!

You can find these options under Explore Sessions> Sleep in the Wave 2 app. All Night mode lets you cool or warm for 7-9 hours. Fall Asleep mode offers 10-60 minutes of gradually slowing waves of temperature to help gently relax your body into sleep.

The Wave 2 app lets you customize the intensity and duration of each cooling or warming mode. When you find a combo you like, make it easy to find in your Last Used sessions by giving it a name! Here's how to edit, save, and rename custom sessions.

Want to make the lights on your Wave dimmer or turn them off entirely? Check out Light Options under Settings in the app. (Our favorite is Discreet — but find what you like, and change it whenever you need to.)

Changing the duration of a session also changes how the cooling or warming waves feel. Shorter sessions have shorter rest periods in between pulses and sharper temperature changes. Longer sessions have longer rest periods in between pulses, and their waves feel gentler and more sustained. Try both and see what feels better. (You might like a short session for quick hot flash relief but a longer one for relaxing. It's up to you!)

Find them under Explore Sessions > Stress. If you've ever relaxed in a hot bath at the end a long day or calmed yourself down with a splash of cool water, you already know how effectively temperature can help you combat stressful moments. Try these out when you need to feel cozy or chill out.

One of our favorite app features is Presets, which let you customize your Wave's two buttons for quick access without having to open up the app. So instead of Default Cooling or Default Warming, you can have one button for a Fall Asleep session and the other for your customized Hot Flash session. You can even make both buttons cooling or both warming! Learn how to use Presets here.