The best sleep tech doesn’t cancel noise

We live in a world of ambient hums, from air conditioners and distant traffic to the whir of our own thoughts. It’s no surprise many people reach for active noise-cancelling (ANC) headphones to escape it all. Originally designed for planes and offices, ANC devices, including earbuds, have become a popular bedtime tool for chasing total quiet. But the brain doesn’t actually want silence to sleep, and forcing it can backfire. The best way to fall and stay asleep is to quiet the mind, not just what enters your ears. We call this creating “cognitive silence,” and ANC often gets in the way.

Even during sleep, the brain keeps an ear out for danger. It’s an evolutionary survival mechanism in which the auditory system monitors the environment for changes: a creak, a bark, or a door slam. When the surrounding world grows too quiet, that alert system can become hypersensitive, scanning for the next disturbance.

Research has shown that sudden noises are more likely to fragment sleep. Fragmented sleep affects everything from mood and metabolism to cognitive performance. Even minor disruptions can increase stress hormones and reduce the deep sleep stages responsible for recovery and memory consolidation.

For sleep, the goal isn’t to eliminate sound entirely, but to give the brain a safe, steady acoustic background so it can rest rather than react.

WHERE ANC FALLS SHORT

ANC uses tiny microphones to detect external sound and then produces an equal-and-opposite “anti-noise” signal to cancel it out. It works well for consistent, low-frequency noise like airplane engines, HVAC systems, or the hum of a refrigerator. That’s also where its effectiveness tends to end. Dan Gauger, retired distinguished engineer at Bose, the cocreator of their ANC division, and someone I worked closely with says, “At frequencies above where ANC can cancel, it actually amplifies the noise a bit.”

When it comes to sleep, our needs and our sound environment are far more complex. And that’s where ANC can start to work against us. Here’s why ANC in sleep technology can be unhealthy:

It amplifies what you’re trying to avoid: Real-world sound isn’t always consistent. A door slam, a barking dog, or footsteps overhead are irregular, high-frequency noises that ANC can’t cancel effectively, and these sharper sounds often stand out even more.

It disrupts the body’s natural equilibrium: ANC can introduce a subtle but uncomfortable pressure change in the ear. Many users describe it as a “plugged” or “vacuum” feeling, especially in quieter settings. That pressure, combined with the unnatural stillness of total quiet, can be distracting enough to delay or fragment sleep. Gauger adds, “ANC can’t create a steady pressure in the ear, but it mimics the low-frequency drop your ears notice during, say, altitude changes. From experience, some people interpret this sonic change as uncomfortable pressure.”

It doesn’t address the mental noise: Maybe most importantly, racing thoughts and anticipatory anxiety aren’t fixed by cancellation. The internal soundtrack remains, making sleep even harder to get.

WHY PASSIVE NOISE BLOCKING IS A STRONGER OPTION

Passive noise blocking takes a simpler, more natural approach. Instead of electronically canceling sound, it physically reduces it using materials that seal off the ear and absorb or deflect noise before it reaches the eardrum.

A well-fitted silicone seal can reduce outside noise by 15-30 decibels, dulling most environmental disruptions without the ear pressure or artificial quiet that ANC can create. Because the ear isn’t fighting internal pressure or electronic hiss, the result feels calmer, more organic, and less fatiguing.

Pairing that physical protection with gentle, consistent noise masking sound, such as white or pink noise, or relaxing audio from a sleep app, gives the brain a steady, predictable auditory background. White noise contains all audio frequencies at equal intensity, similar to pink noise. Pink noise, however, sounds deeper and less harsh. Studies suggest pink noise may help people fall asleep faster and even enhance deep sleep. This combination of physical protection and consistent soothing audio helps the auditory system “stand down,” signaling that nothing unexpected is coming and it’s safe to rest.

The benefits extend far beyond your nightly sleep. By improving rest quality, these techniques can directly boost daytime cognitive performance and productivity, areas where sleep deprivation takes a staggering toll. Currently, up to one-quarter of adults struggle with inadequate sleep, resulting in an economic impact of over $411 billion and the loss of 1.23 million working days annually in the U.S. alone.

Sleep is the foundation for how we think, perform, and connect. When we chase total silence during sleep with ANC, we risk disrupting the very systems that help the brain recharge. True recovery happens when the mind feels safe, not sealed off. Passive noise blocking and gentle, consistent noise-masking audio support the brain’s natural rhythms, creating an environment where both body and mind can truly rest. The payoff is deeper sleep, steadier moods, sharper focus, and better performance.

N.B. Patil is CEO and CTO of Ozlo.