Sleep headphones: 3 options that will transform your nights 🌙✨

Sleep Headphones: The Key to Perfect Sleep? 🎧💤

Getting good sleep can help improve almost every aspect of your health, but more than one-third of adults in the United States don't get enough sleep, according to the CDC 💤.

If a noisy environment is keeping you awake, you've probably considered foam earplugs, but those are no longer the only option available — reusable earplugs and sleep headphones offer a more convenient alternative 🎧.

I spent the last month and a half testing earplugs and earbuds ranging from $50 to $300 to find the best on the market — and to see if getting earbuds just for sleep is really worth it.

How are sleep headphones different from regular headphones?

First, a confession: I used to wear AirPods almost every night to sleep. More precisely, I used just one AirPod so I could sleep on my side 🙄.

After trying earbuds designed for sleep, I can tell you that regular earbuds don't compare to the experience of sleep headphones. For starters, standard earbuds aren't designed to be worn while lying on your side, so they often stick out of your ears and cause the hard plastic to touch your ear. Not to mention, earbuds typically have a battery life of six to seven hours per charge, so if you sleep at least eight hours, you risk interrupting your sleep with the sound of your earbuds fading away.

Sleep headphones, like the Soundcore A20 pictured in the middle, have a much slimmer profile than traditional earbuds.

Sleep headphones, on the other hand, can offer white noise options, better battery life, and significantly more comfort (which actually allows you to use more than one earbud at a time). The pairs I tested came without microphones and with touch controls that worked, but were less sensitive than traditional earbuds, so you can lie on your side without activating them. There aren't really any options for active noise cancellation, but you'd be surprised how well passive noise cancellation and a good fit can handle most nighttime noises.

Is it safe to wear headphones while sleeping every night?

First and foremost, it's important to consider that sleep headphones aren't the only way to deal with nighttime noises that might be keeping you awake.

I consulted with Dr. Ashely Kita, an otolaryngologist and assistant professor in the Department of Head and Neck Surgery at UCLA, to discuss the risks associated with wearing headphones all night. Although she didn't warn against their use, she suggested that if a partner's snoring is what's keeping you awake, you might start looking for solutions in that area.

"If you're doing all of this to avoid a snoring partner, sometimes gently encouraging that person to investigate why they snore is an important consideration," Kita said. "Because we find that obstructive sleep apnea is vastly underdiagnosed, and snoring, for some people, is the only sign of it."

If, however, what keeps you awake is less within your control, then there are three key considerations to keep in mind when wearing headphones all night: proper hygiene, safe noise levels, and ear comfort.

Proper hygiene

When I started testing these earbuds, I realized I was now wearing them continuously for longer than I normally would during the day, even though I'm someone who tests earbuds for work. When I asked Dr. Kita how that wear time might increase the risk of infection, she drew a comparison to the length of time I wear hearing aids:

"Many people wear hearing aids for more hours a day than they sleep at night," he said. And yet, people who wear hearing aids don't usually get ear infections, although excessive use can increase their risk.

With extended wear, Kita said the main concern she could anticipate was earwax buildup, given that the natural path for wax to exit the ear canal would be blocked. However, she said it's not necessarily a cause for concern, as wax can usually exit the ear canal at other times of the day when you're not wearing earbuds (or otherwise blocking your ear canal).

As for any elevated infection risk, Kita shared that it can increase when there's a larger buildup of earwax that can trap bacteria. She recommended cleaning earbuds with isopropyl alcohol and a cotton ball after every use, if possible. (The brand behind one of our recommendations below, Ozlo, recommends weekly cleaning.) That said, a person's infection risk really depends on personal susceptibility: Some people are more prone to ear infections than others. If you fall into that category, being more proactive about cleaning your earbuds is a good practice.

Noise levels

Noise-induced hearing loss is the second most common type of hearing loss (behind age-related hearing loss), so it's important to be aware of the noise level you're exposed to. Kita directed me to the Occupational Safety and Health Administration (OSHA) table on how long people can safely be exposed to certain decibel levels.

In its FAQ section, Ozlo also cites OSHA's recommendation, as well as the National Institute for Occupational Safety and Health's recommendations, which culminate in 90 decibels and 85 decibels for eight hours, respectively. With that in mind, Ozlo designed its earbuds so that their masking white noise wouldn't exceed 75 dB. We reached out to a Soundcore representative to see if their earbuds have specific decibel limits and will update this guide when we hear back. In general, though, Kita said the less noise, the better, always recommending that you try to use the lowest volume possible 🎶.

"While I don't love the idea of extra noise when you're not even aware of it, if it's what allows you to sleep, it actually falls into this category of risks and benefits," Kita said. "Just make sure it's low enough, then it's really not that different from using a white noise machine on your nightstand."

Comfort

A comfortable fit for your headphones is important for your sleep, but also for the health of your ears.

"Everyone's ear canal is shaped differently," Kita said. "So something that might be really comfortable for your ears could cause a lot of pain in my ears."

In other words, causing headphone-induced earaches every night can really affect your hearing health. If any of the recommendations below truly don't feel right, even with adjustments to the eartip sizes, feel free to return them 💼.

The best headphones for sleeping

Below, I've selected three of the best sleep headphones on the market. Among the general, upgrade, and earplug options, there's a wide range of prices, but as with any product, the most expensive isn't necessarily the best overall. With this in mind, I've highlighted where each headphone excels—whether in comfort, noise cancellation, or ease of use—to help you choose the best sleep headphone possible.

In short, the sleep headphones They represent an innovative and effective option for those looking to improve their sleep quality in noisy environments 🌙🎧. Unlike conventional headphones, these devices are specifically designed to offer all-night comfort, with an ergonomic profile that allows you to sleep on your side and ideal battery life for uninterrupted rest 🔋✨.

Although they do not have active noise cancellation, their passive insulation and the quality of the white noise emitted are sufficient to block out most annoying noises 🔇🌿. However, it is essential to use them with caution, maintaining a proper hygiene and controlling the volume to protect your hearing 👂⚠️. Additionally, they shouldn't be the only solution if the underlying problem, such as severe snoring, requires medical attention 🩺❗.

With options ranging from passive earplugs to premium devices with advanced features, everyone can find the right fit. sleep headphones that best suits your needs and budget 💸🎶. Thus, investing in headphones designed for rest can be the key to achieving that deep and restful sleep that we all long for 😴🌟.