My daughter gave me a set of Bose earbuds, and then a set of the Apple Air Pods Pro. They both have noise cancellation, so no outside sounds disrupt me when I am listening to the app at night. I do not sleep with the earbuds in my ears, or with headphones on. I lie on my back to listen to the meditation, and then take the earbuds out and put them away in the charging container, and then I turn on my side and go to sleep for the night. Sometimes, I fall asleep during the program, but I wake up after it stops. The App Store has all kinds of positive programming apps. Most are free, but some do cost. You can get earbuds that don’t need charged, but they would have cords and plug into your iPod, and would not be as comfortable , nor would they be noise cancelling. I hated those kinds of earbuds, so I used regular headphones; but with the Air Pods , they are really comfortable to wear.