If you'd entertain any simple solution for seamless dozing and deeper sleep, an expert MD's advice awakens a reporter who'd lost hope in bedtime strategies.
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I’ve long had a frustrating relationship with sleep—and on paper, I should be way better at it. I cut off caffeine by noon, avoid sugar, drink alcohol only occasionally, take magnesium, wind down with meditation, stick to a firm sleep schedule, and carefully curate a soothing bedtime environment.
Each habit helped moved the needle a bit, but consistent, quality sleep always felt just out of reach. The problem compounds from the pressure of understanding that sleep is intrinsic to our wellbeing, from heart health to cancer and dementia prevention, weight management, and so much more.
It doesn’t help that I’m a light sleeper—an errant snore from my partner or a dog bark is enough to jolt me awake. In the past I tried using earplugs to sleep, but they didn’t truly block out sound, nor did they help me fall asleep in the first place. So when I heard about wearable sleep buds that claim to support better sleep and mask noise, I decided to see whether they’d make a meaningful difference—and talked to a sleep medicine expert to better understand the science behind them.
About the expert
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Because these wearable devices are relatively new tech, research is limited and focused on groups like shift workers or healthcare professionals with irregular sleep schedules. However, a 2025 study published in Frontiers in Digital Health examined sleep buds in a more general population.
Using EEG devices to measure brain activity, the researchers found that participants consistently fell asleep faster when wearing sleep buds. Daily surveys also showed compelling perceived benefits:
100% reported the buds blocked environmental noise.
82% said their overall sleep quality improved.
76% felt they stayed asleep longer, with fewer nighttime awakenings.
Participants also reported feeling more relaxed at bedtime when wearing the sleep buds—and that’s likely where the magic lies, according to Aarti Grover, MD, medical director of the Center for Sleep Medicine at Tufts Medical Center. “The idea behind using wearable sleep buds is to provide specific sounds that promote relaxation and improve sleep quality via auditory input,” she says. “This may include sounds like white or pink noise, nature sounds, and background frequencies that promote patterns in the brain that are conducive to relaxation and improve sleep.”
I opted to try the Soundcore Sleep A20 earbuds (the brand now has a newer A30 model). They work through an app with a library of sounds, and I asked Dr. Grover for her guidance here. She noted that nature sounds, such as rainfall or ocean waves, are often used for pure relaxation. I personally found them too engaging for sleep—they sounded so pleasant that they kept my mind active.
Instead, we looked at “noise colors,” which describe different types of sound based on their frequency distribution. Research published in Noise & Health in 2020 suggested that certain frequencies (categorized by color) can enhance environmental comfort, though the mechanisms aren’t fully understood and personal preference likely plays a role.
Dr. Grover broke down the most well-studied “noise colors” for sleep:
White noise is a steady, neutral frequency, like a fan or TV static. It’s best for true noise blocking and is “useful in light sleepers and people sleeping in a shared space.”
Pink noise is softer and deeper than white noise, similar to steady rain. “It emphasizes lower frequencies, which many brains find more calming and stimulating,” making it helpful for sleep maintenance insomnia (difficulty staying asleep).
Brown (red) noise is even deeper and rumbling, like distant thunder. “The low frequencies of brown noises can feel grounding and soothing, which helps quiet mental ‘noise’,” Dr. Grover said. “[It’s] best for patients with racing thoughts, bedtime anxiety, and those who are sensitive to high-pitched sounds.”
I struggle with sleep maintenance insomnia, but I found pink noise to be a bit sharp and grating. Following Dr. Grover’s advice, I tried brown noise, which felt smoother and calmer while still effectively masking external sounds.
As a side sleeper, I expected an adjustment period, but the buds are surprisingly comfortable and very low-profile. (They come with multiple tip sizes to help you get a good fit.) I popped them in, set the sound, and was asleep within minutes.
After just a few nights, it felt like my brain had already started associating the brown noise with sleep. Dr. Grover credits this with what’s called the ritual effect. “Ritual effect is a learned behavior: put in sleep buds, hear the same sound, and your brain starts learning, This means it’s time to sleep.”
I still woke up during the night, but those awakenings were much more manageable. Where I’d once lie awake for an hour or more, the buds transformed this battle into a brief pause. Switching them off and back on felt like a reset, allowing me to drift back off with ease.
My biggest concern with using sleep buds was overreliance. I was getting great sleep… but would I be able to sleep well without them? Thanks to human error—forgetting to charge them—I got to test this out. On those nights, I plugged them in and went to bed au natural. Surprisingly, I still fell asleep quickly. The ritual effect appeared to carry over.
I already aim for a consistent bedtime, though in the past, my body rarely obeyed. But after a few weeks of consistent use, the earbuds seemed to train my brain to better recognize sleep signals. I noticed that my other nightly rituals suddenly had a stronger effect in helping me wind down, even without the sound. If I did wake up later, I could pop the now-charged buds in and return to sleep almost immediately.
Dr. Grover notes that missing alarms could be an issue for sleep bud-wearers, though I kept the volume low enough to hear mine easily (following the 60-60 rule is important for hearing health). The buds also include an in-ear alarm option to help you rise on time, even if you’re in deep sleep.
Cleaning is important to prevent ear infections and wax buildup, she adds. I also noticed that daily cleaning helps ensure the buds don’t fall out overnight—it’s not fun searching around through the sheets in the dark. Dr. Grover says that some people may experience ear discomfort, especially if the fit isn’t right. In these cases, she suggests alternatives like headband-style sleep headphones.
It’s also worth noting that the buds can be a bit glitchy—online reviews cite issues around charging, connectivity, and touch controls. The issues I encountered were needing to manually reset the volume in the app most nights, and my right earbud can take a few minutes to connect.
Ultimately, these issues are minor annoyances compared to how well the sleep buds work. Soundcore’s customer service also deserves credit. After my first pair had battery issues and failed to last through the night, they quickly sent a replacement. Now I get at least four full nights before needing a recharge.
Small flaws aside, I’d recommend sleep buds to anyone who’s struggling to fall asleep or block out external noise. They’re not a cure-all—other aspects of sleep hygiene are still essential (they can’t undo a late-night sugar binge!)—but they offer the kind of support that helps the rest of my routine finally click.
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