By Sophie Bennett
Editor, Sleep Technology
Updated May 22, 2026 • 7 min read
I’m a fairly light sleeper. I can usually fall asleep pretty well if the room is quiet, but I wake up easily from sound once I’m asleep.
A barking dog, traffic outside, or even someone quietly closing a door can sometimes be enough to pull me awake. And once my brain starts listening for noise, it’s hard to fully relax again.
That’s one reason I’ve become so interested in sleep audio, sleep headphones, and sound masking. For some people, the right kind of sound can make it easier not only to fall asleep, but to stay asleep too.
Why Silence Doesn’t Always Feel Relaxing
A quiet room sounds ideal in theory, but real life usually isn’t perfectly silent. For some of us, silence makes our thoughts louder, especially in the middle of the night.
And even when a room seems quiet, small sounds like snoring, traffic, noisy neighbors, or barking dogs can still create brief awakenings throughout the night. Over time, that fragmented sleep can leave you feeling surprisingly tired the next day.
That’s where sound can help.
Instead of focusing on every random noise in the background, your brain has something steadier and more predictable to settle into.
How Music and Sound Can Help With Sleep
Relaxing audio can help signal to your body that it’s time to wind down.
Some people sleep better with calming music. Others prefer rain sounds, brown noise, guided meditations, sleep stories, or even familiar podcasts they’ve heard a hundred times before.
There’s no single “best” sleep sound. The right choice is usually the one your brain already associates with feeling calm and safe.
Different Sounds Work for Different People
If racing thoughts keep you awake, meditation, ambient music, or sleep stories can sometimes help redirect your attention away from anxious or repetitive thoughts.
If noise keeps waking you up, white noise or brown noise may help soften disruptions like snoring, traffic, or noisy neighbors.
If you like falling asleep to podcasts or music, sleep headphones can make it easier to listen comfortably without disturbing your partner.
I’ve also found they’re great for afternoon siestas, when daytime noise makes it harder to fully relax.
The Best Sleep Audio Setup Depends on What You Need
For side sleepers, try SleepPhones Effortless.
If you don’t like wearing earbuds to bed, SleepPhones Effortless are one of the most comfortable ways to listen while falling asleep.
The soft headband lets you stream podcasts, meditation apps, sleep stories, white noise, or music from your phone without anything sitting inside your ears. They’re especially nice for side sleepers who prefer not to wear earbuds overnight.
For blocking noise, try Bose QuietComfort Earbuds.
If your biggest problem is noise, the Bose QuietComfort Earbuds are one of the strongest options available right now.
Their active noise cancellation helps soften steady background sounds like traffic, airplanes, HVAC systems, or snoring, while still letting you stream your own music, podcasts, sleep sounds, or white noise.
They’re also very useful for travel and daytime naps.
For all-night comfort and sound masking, try Ozlo Sleepbuds.
Ozlo Sleepbuds take a slightly different approach.
Instead of active noise cancellation, they use sound masking to help nighttime noise feel softer and less distracting. You can either use their built-in sleep sounds or stream your own audio through the Smart Case.
They’re also small enough to stay comfortable for many side sleepers, which matters a lot overnight.
White Noise vs Brown Noise
White Noise
White noise sounds similar to a fan or soft static. Many people use it to help mask sudden background noise and make the room feel more consistent overnight.
If you prefer a dedicated sound machine instead of headphones, the SNOOZ Smart White Noise Machine is one of the most popular options right now because it creates real fan-based white noise rather than looping digital audio.
Brown Noise
Brown noise is deeper and softer than white noise, and some people find it more calming at night.
The Yogasleep Dohm Classic has been around for years and is still one of the most recognizable fan-based sound machines for sleep.A lot of people prefer it because the sound feels natural and less harsh than digital recordings.
Tips for Falling Asleep With Music or Sound
- Keep the volume low and gentle
- Avoid emotionally intense music or stimulating podcasts
- Try to keep your nighttime audio routine consistent
- Choose sleep headphones that feel comfortable overnight
- Use a sleep timer if you don’t want audio playing all night
- Avoid bright phone screens once you’re already in bed
The Best Sleep Sound Is the One That Helps You Relax
Some people sleep best in silence. Others sleep better with rain sounds, brown noise, music, or a familiar podcast quietly playing in the background.
The goal isn’t to create the perfect sleep setup. It’s simply to help your brain and body relax enough to rest.
And sometimes, the right sleep audio setup can make that a little easier.