Calm suits people who mainly want help sleeping and switching off, with celebrity-read Sleep Stories, soundscapes and short daily sessions. Headspace suits people who want a structured mental health app, with guided meditation plus coaching, therapy and an AI companion called Ebb. If sleep is the problem, start with Calm; if stress or anxiety is, and you might want to talk to someone, start with Headspace.
Both apps help you sleep and breathe, but they've grown in different directions: Headspace has moved well beyond meditation into coaching and therapy, while Calm has doubled down on stories, sound and daily practice. I read both apps' sites and App Store listings.
Calm and Headspace at a glance
| Calm | Headspace | |
|---|---|---|
| Free plan | Yes, some programmes and features free forever | Not named (free trial) |
| Sleep | 100+ Sleep Stories, sounds and sleep music | Sleepcasts, sleep sounds and sleep meditations |
| Meditation | Daily Calm, Daily Jay, Daily Trip; 7 and 21-day programmes | 500+ guided meditations, from 3-minute resets |
| Talk to a person | Not stated | Licensed therapists and mental health coaches |
| AI support | Not stated | Ebb, an empathetic AI companion |
| Ads | Never any ads | Not stated |
Calm's sleep and story library
Calm's listing leads with sleep. Its Sleep Stories are bedtime stories for adults, read by voices including Matthew McConaughey, Stephen Fry, P!nk and Bob Ross, with more than 100 exclusive stories and new ones every month. There are soundscapes from ocean waves to campfires, sleep music, and breathwork for winding down.
For daytime, Daily Calm with Tamara Levitt, Daily Jay with Jay Shetty and Daily Trip with Jeff Warren give you a short session each day, and 7 and 21-day programmes help you build a habit. Mindfulness topics run from focus and breaking habits to self-care and personal growth, so it isn't only for bedtime. Daily Move adds gentle stretching, and the Apple Watch app starts a breathing exercise from your wrist.
Headspace's support beyond meditation
Headspace now describes itself as an everyday mental health app. Alongside more than 500 guided meditations, it offers mental health coaches you can text, licensed therapists, and Ebb, an AI companion for support whenever you need it. Some therapy and psychiatry is available through your employer or organisation, so it's worth checking with your benefits team.
It also covers CBT techniques, mindful movement, focus music and progress tracking that you can share with a coach or therapist. Headspace says just two weeks of use reduces anxiety, which is its own claim from its listing. For sleep, it has sleepcasts, sleep sounds and guided sleep meditations, so you're not choosing between help in the day and help at night.
Once you've leaned towards Headspace, Headspace's trial rules tell you how to try it first.
What you can use for free
Calm's listing is unusually clear: it's free to download and use, there are never any ads, and some programmes and features are free forever, with the rest of the Calm Collection behind an optional upgrade. Headspace offers a free trial before you choose a plan, so you can test the meditations and see if coaching appeals. Both save your sessions to Apple Health. Calm's listing says it's been downloaded by 180 million people, and it was named an Apple App of the Year.
Who each app suits
Calm suits light sleepers, busy parents who need ten minutes to themselves, and anyone who'd rather listen than practise. Headspace suits people who want to learn meditation step by step, and those who'd value a coach or therapist in the same app. If you're new to this, read about the benefits of daily meditation, and these mindfulness journal prompts pair nicely with either app.
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My advice on Calm or Headspace
Pick the app for the moment you struggle most. If it's bedtime, start with Calm's free content and try a Sleep Story tonight. If it's the middle of a stressful workday, try Headspace's trial and a 3-minute reset between meetings. And if you're finding things hard for more than a couple of weeks, use the app as a first step, not the only one, and talk to someone you trust.
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Frequently asked questions
Is Calm free?
Partly. Calm says it's free to download and use, with no ads, and some programmes and features are free forever.
Does Headspace offer therapy?
Yes. Headspace's listing says it offers licensed therapists and mental health coaches, with some therapy available through your organisation.
Who reads Calm's Sleep Stories?
Calm lists Matthew McConaughey, Stephen Fry, P!nk and Bob Ross among its narrators.
What is Ebb on Headspace?
Ebb is Headspace's empathetic AI companion, which gives personalised recommendations and support any time.
Do Calm and Headspace work with Apple Health?
Yes. Both apps say they save your meditation sessions to the Apple Health app.
