Bluetooth Sleep Masks: A Guide to Better Sleep

My sister has fallen asleep to the dulcet tones of Law & Order every night for years. I myself am partial to the sound of rain at bedtime. A friend, meanwhile, swears by sleepcasts. One gadget that could work for all of us – and may work well for you too – is a Bluetooth sleep mask.

If you like to listen to something as you nod off, earbuds specially designed for sleep are certainly an option. But some people (like my sister, who has a newborn) don’t want to block out all noise, which earbuds tend to do. Others just don’t like the feeling of having something jammed in their ear canals all night, especially if they sleep on their side or stomach.

I tested 42 pairs of wireless earbuds to find the best in the US

Enter Bluetooth sleep masks, which not only let you stream audio, they also block out light. I’ve reported on postpartum sleep, drunk sleep and vacation sleep, and I’ve tested hundreds of consumer products – including reviewing 32 sleep masks to find the best in the US. This time around, I spent weeks sleeping in some of the highest-rated, most feature-packed Bluetooth masks on the market. If total darkness is your only aim, there’s no reason to buy a Bluetooth mask. But if you want the best of both worlds, here’s what you need to know.

For a Bluetooth sleep mask FAQ, scroll down to after my recommendations.

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Bluetooth sleep masks that didn’t make the final cut

What else to know about Bluetooth sleep masks

How do Bluetooth sleep masks work?

Bluetooth sleep masks have three main components: a fabric eye mask that keeps light out; thin speakers that sit over your ear;, and a rechargeable Bluetooth receiver that connects to your phone or tablet so you can play podcasts, music, guided meditations or white noise.

Can they actually help me sleep better?

Any exposure to light can cause your body to suppress the production of melatonin, a hormone that helps you sleep. So if your room isn’t pitch-black, a sleep mask can improve the duration and quality of your sleep. As for the audio component, there’s some evidence that white noise can help “dampen” the sharp sound of, say, a dog barking or a car alarm going off, though research does not suggest it improves sleep in and of itself. Anecdotally, many people say that listening to something soothing at bedtime helps them wind down – in fact, a 2022 survey found that 46% of adults listen to music, podcasts or the radio when going to sleep.

Do I actually need a Bluetooth mask, or will a plain old sleep mask do fine?

It depends. If you want to block just light and not sound, or you don’t like to listen to anything in bed, a regular sleep mask makes the most sense. Otherwise, you have some options. You could combine a regular sleep mask and sleep earbuds, which are smaller and flatter than regular earbuds. But some people dislike the feeling of sleeping with something in their ears, and side sleepers in particular may struggle with the slight pressure of a pillow pushing the earbud into their ear. If you fall into that camp – or if your sleep environment is quiet and you want to stream audio for the sake of streaming audio, not to cover up the sound of something else – wearing a Bluetooth sleep mask is an effective, comfortable way to do that while also ensuring pitch-darkness.

Could I just use my existing non-Bluetooth mask with a pair of headphones I already own?

If you already own a pair of sleep headphones – or even just a pair of regular headphones – and a sleep mask that you like, give it a go!

Can I put my device in Airplane mode while using a Bluetooth sleep mask?

Yes. In fact, most manufacturers recommend that. After you’ve connected to Bluetooth and paired your mask and your device, you download what you want to listen to on your device, put your phone in airplane mode, and then start streaming your audio. This way you won’t hear notifications (though you can still hear your phone alarm, if you set one).

Is there a way to turn Bluetooth sleep masks off after a certain amount of time?

Some masks have built-in timers, while others require you to use the dedicated timer function built into apps such as Spotify or Calm.

Will the sound coming out of the speakers wake up my partner?

Even on the highest volume, none of the masks were loud enough to be heard by my husband, whose head was on a pillow a couple feet away from mine. And I couldn’t find a single report online of someone’s Bluetooth mask bothering their partner (though I did see posts from users who credited their Bluetooth mask with saving their relationship by covering up the sound of their partner snoring).

Is it difficult to wash Bluetooth eye masks?

Not really. Ideally you should wash any sleep mask after two or three uses, or at least as often as you wash your pillowcases. Most care instructions say to remove all the electrical components, then hand-wash the mask in cold water and hang it to dry completely. Which is to say that you’ll likely want more than one Bluetooth sleep mask if you plan on wearing it every night.

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