Your partner or roommate is snoring like a chainsaw, and nothing seems to work. You’ve tried earplugs, but they either don’t block enough of the snores or you just can’t tolerate them.
Now you’re wondering, “Do these expensive noise-cancelling headphones block out snoring?”
I have asked myself the same question, and I have tried various solutions for snoring that ranges from moderate to deafening.
The effectiveness of noise-cancelling headphones varies significantly, as many of them are not up to the task. This post aims to address this question using specific models.
To test the snore-blocking performance of active noise cancellers, I tried the over-ear Bose QuietComfort 35 (QC35) and the in-ear QuietComfort 20 (QC20).
For me, the result is clear:
The Bose QC35 noise-cancelling headphones effectively block out enough of even loud snoring to help me fall asleep and stay asleep.
In fact, they can be enhanced into the best snoring noise blockers I’ve found by combining them with shaped white noise and/or foam earplugs.
For more information on my method for optimizing the performance of noise-cancelling headphones for blocking snoring and how they might even work for side sleepers, keep reading.
How did the QC20 perform? The Bose QC20 worked for me with moderate snoring (while playing white noise), but if the snoring became loud, I had to increase the white noise volume too much for my liking.
They are great for other purposes but not nearly as effective as the QC35 when it comes to snoring.
I have been curious about why these noise-cancelling headphones work well for blocking snoring.
It turns out that snoring noise has several peaks in the low and mid frequencies. A 2016 study on snoring, which primarily focused on patients with obstructive sleep apnea (OSA), identified energy peaks in snoring at 100, 470, 670, 800, and 1000 Hz. The strongest peak was actually in the range of 0 to 20 Hz, but that range is inaudible to us.
A second study from 1996 also included simple snorers (without OSA) and found that their snoring also contained peaks in the low frequency range.
I analyzed the snoring noise spectrum of one snorer and noted peaks at 250 and 1000 Hz.
Headphones with strong active noise-cancelling technology, like the QC35, tend to perform best in the low and low-mid frequency range from 20 to 1000 Hz.
Indeed, the strength of these noise cancellers aligns well with the frequency range where many of the snoring noise peaks measured in OSA patients and simple snorers occur.
How well do in-ear noise-cancelling headphones block out snoring noise? Several reviewers have reported that the in-ear Bose QuietComfort 20 (QC20) noise-cancelling headphones work for them in blocking snoring noise, so I decided to try these as well:
Bose QC20 in-ear noise-cancelling headphones.
The QC20 headphones provide enough volume to drown out even the loudest snoring, but I wouldn’t want to sleep with the sound set that high.
I’ve noticed that the passive noise isolation of the QC35 is significantly better than that of the QC20, especially for the higher-pitched tones of snoring.
In any case, the QC35 performs much better for this purpose.
Additionally, if the snoring becomes really loud, you can wear foam earplugs underneath the over-ear QC35 headphones, turning them into a highly effective snoring noise blocker.
I want to emphasize that I really like the QC20 and use them frequently.
They come with very soft ear tips that don’t need to be inserted deeply, making them comfortable to wear. Although they stick out a bit from the ear, they are easier for side sleepers to use and are great for traveling on airplanes and buses or when you want to minimize traffic noise.
However, when it comes to blocking snoring noise, their effectiveness may vary based on the loudness of the snorer next to you and your willingness to increase the headphone volume to mask the higher-pitched snoring sounds.
Doubling Up—Wearing Headphones and Earplugs
The lowest-frequency sounds of snoring are managed by the headphones, while the earplugs significantly enhance noise reduction for lower-mid and mid frequencies.
“Doubling up” is often utilized in industrial hearing protection, where earplugs are worn beneath noise-reducing earmuffs. This dual protection adds a few decibels and is necessary in very high-noise environments.
Using the QC35 headphones at night with earplugs provides the added benefit of active noise cancellation for the lowest frequencies.
It’s important to note that these noise-canceling headphones work very well with foam earplugs, but they do not have a noise reduction rating (NRR) and are not certified as hearing protectors.
With the in-ear QC20, you cannot easily wear earplugs underneath, which limits the noise reduction to what they provide through their electronics and ear tips.
So, if you are a back sleeper, the over-ear QC35 headphones are more comfortable and are clearly the better choice for blocking snoring noise.
How to Sleep on Your Side with Over-Ear Noise-Canceling Headphones
Over-ear headphones are not specifically designed for side sleepers, as their protruding ear cups can create significant pressure when lying on them.
Furthermore, using a standard pillow raises concerns that the headphones may wear out quickly or even break.
However, if you prefer to sleep on your side and need the performance of the QC35 and earplug combination to find peace and fall asleep, there is a solution:
I have a relatively dense, U-shaped memory foam travel pillow.
**Dense Memory Foam Travel Pillow**
When I use this pillow with the opening at the top of my head, both the ear cups and the headband fit comfortably into the U shape, and I experience no pressure.
**Bose QC35 Headphones with Travel Pillow for Side Sleepers**
While this is a compromise (I prefer a different pillow), it works quite well. When I sleep this way, my head can rest on the pillow without it being too high.
The particular pillow I use can be buttoned at the top, which prevents the U shape from bending outward and helps the pillow maintain its form.
The pillow shouldn’t be too soft; dense memory foam works best for me.
There are also pillows with an opening in the center designed for people who have had ear surgery and need to sleep on their side. I haven’t had the chance to try them yet, but they might be a good option.
**How to Use Noise-Canceling Headphones to Block Out Loud Snoring**
Loud snoring can exceed 80 decibels at its peak.
These peaks can be significantly reduced by combining active noise canceling with passive isolation, but complete elimination isn’t possible. One main reason for this is that sound above a certain level is transmitted through our skull into the inner ear (known as bone conduction).
Even if you could completely block or cancel all sound reaching your eardrums, you would still hear loud noises. This limits the maximum noise reduction achievable.
However, you can mask the remaining snoring sounds by playing shaped white noise or the sound of a waterfall using a white noise app.
When using white noise, it’s ideal to shape it (using the app’s equalizer) to emphasize the frequency bands where snoring still comes through after being mostly canceled by the headphones or earplugs.
Here’s my favorite method for blocking snoring with active noise-canceling headphones:
1. I wear a comfortable pair of foam earplugs. I prefer Flents Quiet Please cylindrical earplugs for this purpose because they are easy to insert, very comfortable, block a lot of noise, and work well with these headphones.
2. I wear the Bose QC35 headphones over the earplugs.
3. I play anti-snoring-optimized white noise using the myNoise app (generator White Noise & Co).
Here’s how I configure the White Noise & Co generator in the myNoise app to block snoring noise:
**Shaped White Noise for Snore Blocking**
I emphasize the frequency range from 250 Hz to 2000 Hz (4th to 7th slider).
Depending on the snorer(s) next to you, you may want to adjust these settings further. Additionally, if I don’t wear earplugs underneath, a slightly different configuration sounds better to me. In any case, the equalization shown in the image above is a good starting point. Do Noise Cancelling Headphones Work for Snoring?