Can You Sleep with ANC Headphones? A Real-World Overnight Test

In the contemporary world, trying to get a good night’s sleep is rough. Street traffic, ambient household noises, and the constant buzz of modern devices make sleep struggle a real issue. Enter active noise-cancelling (ANC) headphones: specifically designed to block distractions. However, the real question is whether they are comfortable enough to wear for the entire night? In this hands-on review, I evaluate the popular models to determine their performance as sleep aids. I leverage over a decade of experience with audio gear to discuss comfort, noise reduction, battery longevity, sleep efficiency, and the more personal question of whether slipping ANC headphones before bedtime is a good decision for users.

Understanding ANC Technology

What Is Active Noise Cancellation?

ANC technology utilises small microphones to detect sounds such as car engines and air conditioners. Using these, the headphones generate inverse sound waves to counteract the original sound waves. Unlike passive noise isolation (using barriers and cushions), ANC headphones differentiate themselves by actively generating anti-noise signals. While passive noise isolation has its benefits, the drones of low-frequency sounds are ANC’s speciality. For sleep, this means traffic and HVAC system noise are reduced.

How Noise-Cancelling Headphones Help Sleep

Many individuals use white noise or soothing playlists to mask sounds. Headphones with active noise cancellation take it further by precluding unwanted sounds from penetrating your ears. Moreover, they can help you drift off to guided meditations or sleep stories. From city dwellers battling metropolitan noise to shift workers needing daytime rest, noise-cancelling headphones promise a quieter sleep sanctuary.

ANC Headphones Testing for Sleep Suitability

To test headphones for sleep, I evaluated two top contenders: Sony WH-1000XM5 and Bose QuietComfort 45. I wore them to sleep for a couple of nights in my Karachi apartment. This is how I organised the test:

Comfort Evaluation:

I wore each headset for a total of 8 hours. I noted any pressure points, warmth, or fatigue in the ears.

Noise Cancellation Assessment:

Street traffic at 60 dB and a fan’s hum at 45 dB were used to test perceived noise levels with ANC on and off. I assigned them a subjective quietness score from 1 (little cancellation) to 5 (near silence).

Battery Life Assessment:

I began each device with a full charge and measured the battery percentage the following morning.

Sleep Quality Assessment:

Using a sleep tracker and a log, I recorded total sleep time, number of awakenings, daytime tiredness, and self-reported alertness levels.

This practical strategy considers both the technical aspects and human ergonomics to ensure comfort throughout a typical night’s sleep.

Highlights from the Overnight Assessment

Comfort and Fit

While neither Sony’s WH-1000XM5 over-ear cups nor Bose’s padded cushions caused significant discomfort, noticeable differences were apparent.

Bose QuietComfort 45: The softer headband tension reduced flexing, resulting in a more relaxed and less constricting fit. However, the shallower ear cups provided less sitting volume, enabling more ventilative noise to reach the ear while lying on the side.

Noise Cancellation and Sound Isolation

Both models rated highly for their ability to suppress low-frequency noise:

• Street Traffic: Sony and Bose performed comparably in my assessment, with Sony receiving a rating of 4.5/5 and Bose 4.7/5 for masking the sound of passing vehicles.
• Fan Hum: Sony scored 4.2/5 compared to Bose’s 4.5/5; the Bose unit seemed marginally stronger in consistently cancelling mid-range whirring sounds.

Battery Life Through the Night

Bose and Sony both advertise 24 and 30 hours, respectively, of ANC playtime.

• WH-1000XM5: After 8 hours into the session, the battery was 73%, suggesting a total runtime of around 34 hours.
• Bose QuietComfort 45: The estimated continuous usage time of the Active Noise Cancellation (ANC) function is around 30 hours based on the battery, indicating a decline from 100% to 78% power.

Impact on Sleep Quality

Utilising a sleep tracker, I documented the following:

• Sony Users: The average total sleep time was 7 hours and 15 minutes, with two brief awakenings due to very subtle shifts in discomfort. Overall restfulness score: 8/10.
• Bose Users: Average total sleep time was 7 hours 30 minutes, reporting one awakening due to a position change—overall restfulness score: 9/10.

In summary, both ANC headphones improved my sleep by reducing the time it took me to fall asleep. The Bose headphones provided a slight advantage in terms of comfort and fewer disturbances during sleep.

In-depth Comparison: Sleep with ANC Headphone Contenders

Sony WH-1000XM5: Advanced Processing Meets Style

Sony’s latest flagship is equipped with noise-cancelling capabilities that utilise multiple microphones, as well as a V1 processor, capable of advanced noise cancellation. For sleep, the headphones offer:

• Adaptive Sound Control: Automatically adjusts the Active Noise Control (ANC) function according to the user’s preset environment. This is particularly useful in cases where street noise increases during the late hours of the night.
• Soft, Memory-Foam Cushions: These pillows conform to the shape of the user’s ears, although they may retain some heat after prolonged use.
• Swift Bluetooth Multipoint: This feature enables users to connect multiple devices, such as a phone and a tablet, and switch seamlessly between them, making it helpful in listening to sleep-time audiobooks and guided meditations.

Bose QuietComfort 45: Industry Benchmark for Comfort

Bose QuietComfort 45 continues the company’s tradition of sleep-friendly headphones:

• Tri-Mic Adaptive ANC: Combines active noise cancellation and audio pass-through features, allowing, for instance, one to still hear emergency alarms when needed.
• Lightweight Build: The headset’s weight and the way it rests on the head mean it will not apply pressure for side sleepers.
• Aware Mode: Allows sound to enter the headphones without requiring them to be removed. This feature is handy when you need to hear the alarm clock or are being called by a family member.

Looking for the Best ANC Headphones for Side Sleeping

For side sleepers, over-ear styles can feel a bit bulky. Tuckable ANC options, such as noise-cancelling earbuds with soft tips (like the Sony WF-1000XM4) or headband-style sleep headphones with flat speakers, are good choices. Though these options offer reduced comfort when pressed against a pillow, they are easier to sleep on.

Reflections: The Experience of Sleeping with ANC Headphones

My years of analysing various audio equipment during my desk jobs prepared me for an overnight experiment using ANC headphones for sleeping. The benefits you receive with noise cancellation come with sacrifices, especially in terms of both physical and mental noise barriers. My recommendations include:

• Start slowly: Begin with relaxation sessions or short power naps to help your body adjust gradually. Practising with the headphones during these sessions allows you to learn valuable techniques on the body and physical noise barriers.
• Fine Tune: For heavier side sleepers to achieve the best possible nap, the ear cups should be slightly elevated to the ears, and the headband should be loosened enough to prevent slipping.
• Manage Power: For those who tend to snooze with headphones on, set the timers to automatic shut-off power and activate the conserve features. Timers should start counting down after being fully charged.
• Supplement with Noise Cancellation: For those whose sleep cycles are moderately to heavily intermittent, ambient tracks should be set to fill in spaces during the gaps at barely audible levels.

Conclusion: Is It Advisable to Use ANC Headphones While Sleeping?

Using ANC headphones while sleeping is possible, but there are limitations to this. In my practical overnight evaluation, both the Sony WH-1000XM5 and Bose QuietComfort 45 not only included noise cancellation but also provided the best possible uninterrupted sleep, helping me fall asleep quicker in a louder environment. The Bose QC45 narrowly edged out the competition in terms of comfort, making it my top option for extended use. That said, over-ear ANC cans are not for everybody. Side sleepers or those prone to pressure on the head may find the best fit with earbud or headband-style sleep headphones.

As a whole, the use of active noise cancellation headsets for busy professionals could be disruptive in a positive manner, for students pulling all-nighters or anyone whose sleep is affected by outside noise. With careful adjustments and innovative use of ANC features, the noisiest of bedrooms can achieve quietude while in an ANC-blanketed retreat.

FAQs

Is it safe to wear ANC headphones all night?

Generally speaking, the use of active noise-cancelling headphones overnight is unlikely to be dangerous, as the ANC technology is designed to quiet down to very low volumes. The only concern is the potential for the ear or head to come under pressure for an extended period, resulting in pressure on the ear and head. For situations where strain is felt, it is advisable to use headphones that are lighter in weight or feature a wider frequency range.

Will my hearing be impaired if I use ANC headphones while listening to audio to help me sleep?

Whether you use ANC headphones or regular headphones, listening to audio at high volumes for an extended period may be damaging to your hearing. The use of ANC headphones can be considered safer if the volume level is set to a comfortable level (not exceeding 60% of maximum volume) and a sleep timer is set to turn off the audio, be it music or white noise, once the user has drifted off.

Can sleep trackers or smartwatches be used with ANC headphones?

ANC headphones are compatible with most smart devices and may be used with sleep trackers or smartwatches. Most modern smart devices support multipoint Bluetooth, which allows seamless connection to a smartphone for audio and a sleep tracker or smartwatch. The sleep-tracking device should be worn on the opposite wrist or clipped to clothing to minimise signal interference.

Are over-ear ANC headphones worse for sleeping than earbuds?

Noise-cancelling headphones and specialised sleep headbands with incorporated noise-cancelling features are preferable for side-lying comfort. Although earbuds are less bulky, over-ear models offer better noise cancellation, which is crucial when the primary goal is to achieve maximum noise reduction in a loud environment.

How do I clean and take care of ANC headphones used during sleep?

To maintain cleanliness, wipe the ear pads and headbands with a soft, slightly damp cloth after each use. If the manufacturer provides removable fabric covers, ensure that you wash them. When not in use, store them in a cool case to protect the ANC microphones and batteries.