For many, a good night’s sleep means complete silence. But what if your environment is anything but quiet? Snoring partners, loud neighbors, and the constant din of modern life can all get in the way of deep, restorative sleep. Earplugs can help mitigate these noises and improve your sleep. But is it bad to sleep with earplugs? In this article, we’ll explore the benefits of using earplugs for sleep, as well as the potential risks and whether they’re right. If you’re looking for a way to enjoy deep, uninterrupted sleep without risking ear damage or discomfort from earplugs, we’re here to help! First, let’s take a look at why earplugs can be helpful for sleep.
If you’re looking for a way to enjoy deep, uninterrupted sleep without risking ear damage or discomfort from earplugs, we’re here to help! First, let’s take a look at why earplugs can be helpful for sleep. Plus, Yumerest's cloud-like fluffy duvets can help you create a cozy sleep environment for the best rest possible.
Why Do People Sleep With Earplugs?
Many people turn to earplugs to help them sleep better. Environmental noise is a significant contributor to sleep disturbances. Poor sleep can lead to a range of adverse health outcomes, including:
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Obesity
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Diabetes
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High blood pressure
One study found that nighttime noise could even put you at risk of heart disease and stroke. The best way to combat sleep disruptions caused by environmental noise? Avoid them altogether. Enter earplugs.
What Types of Earplugs Can Help Me Sleep?
From reusable options to single-use alternatives, foam to wax, there are many earplugs available to help you sleep better. But what are the best types of earplugs for sleeping, and what do you need to look out for?
Comfort
When it comes to sleeping, comfort is key, and it’s no different with earplugs. So, when choosing the best earplugs for sleeping, you’ll want to choose a pair that won’t cause any irritation or discomfort.
Practicality and Usability
There’s nothing worse than buying a product that’s designed to help you out, only to find it’s overly confusing to use. For earplugs, look for those that are simple to insert and remove.
Lifespan
While you can, of course, use a new set of reusable earplugs each night, it’s not great for both your bank balance and the environment, so when choosing the right pair of earplugs to use while sleeping, look for those options that are reusable and durable.
Why "Vented" Doesn't Mean Better Rest
If you’re looking for a long-term solution to help you sleep better, earplugs are generally divided into vented and non-vented types. Vented earplugs have a small hole that helps equalize the pressure in your ear.
These are useful for flying and scuba diving, but don’t work any better than non-vented earplugs when it comes to sleeping. Earplugs are usually categorized by their material:
Wax
Wax earplugs are easily molded to fit the size of your ear. They’re a good choice for both sleeping and swimming since they’re waterproof.
Silicone
Hard silicone earplugs have the added benefit of being reusable, but they’re usually uncomfortable for sleeping, especially if you’re a side-sleeper. Soft silicone earplugs work similarly to wax ones and provide a more comfortable fit. Nevertheless, some people find they aren’t as effective at blocking sounds as other types.
Foam
Foam earplugs are the most inexpensive option. They’re also soft, which makes them a good choice for sleeping. Nevertheless, their porous material makes them a suitable environment for bacteria, so you’ll need to replace them often.
You can also talk to your doctor about custom-made earplugs. This involves creating a mold of your ears and then making a pair of reusable earplugs that match their shape. Custom earplugs tend to be more expensive, and they still require regular cleaning. They’re also very good at blocking out all noises, including an alarm clock or emergency alert, so use them with caution.
How Do I Use Earplugs?
Using earplugs correctly can reduce your risk of having any side effects. Follow these steps to use earplugs safely:
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Roll the earplug with clean fingers until it’s narrow enough to fit in your ear.
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Pull your earlobe away from your head.
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Insert the earplugs just far enough to block sound. Don’t push it in as far as it’ll go, because you’ll risk irritating the lining of your eardrum.
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If you’re using foam earplugs, keep your hand over your ear until the earplug expands to fill your ear.
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If you’re using disposable earplugs, especially foam ones, make sure you replace them every few days. To extend their life, you can try washing them every day in warm water and mild soap. Just make sure you let them dry completely before putting them in.
Can Sleeping with Earplugs Harm My Ears?
While they may help you drift off to dreamland, could they be bad for your ears? We consulted experts.
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Is It Bad to Sleep With Earplugs? Not If You’re Doing This Right
Wearing earplugs isn't necessarily bad for your ears, even if you wear them every night. But if you have ear pain after using earplugs, you're probably making one of these mistakes that can jeopardize your ear health:
Inserting Them Too Deeply
Ouchy ears could be a sign that your earplugs are rubbing against the bony part of your ear canal.
"When something touches the deeper part of the ear canal, it is quite painful," says neurotologist Elina Kari, MD, assistant professor of surgery at UC San Diego Health. "Earplugs are only meant to fit in the first third of the canal." To make sure you're not going too far, "You should always be able to grab your earplug with two fingers," Dr. Kari tells LIVESTRONG.com.
Choosing Wax or Silicone Earplugs
You might be better off steering clear of these moldable, putty-like earplugs. "If you put too much in your ear canal, it can be quite painful to remove," Dr. Kari says. "In addition, they might break off and get stuck inside."
Using Them With Impacted Earwax
Your ear canal is designed to push out earwax naturally. But if an earplug is blocking the way, it can't eject the wax. "In fact, earplugs can push wax in further, possibly leading to impaction," Dr. Kari says.
Earplugs and Excessive Earwax Production
What's more, according to January 2017 clinical practice guidelines from the American Academy of Otolaryngology-Head and Neck Surgery, earplugs can stimulate the cerumen glands (which make earwax), leading to excessive wax production, a process researchers have dubbed "mechanical milking."
The Protective Role of Earwax and Its Delicate Balance
Earwax, or cerumen, is a waxy substance that helps protect the ear canal from water, bacteria, dead skin, and other harmful debris. Earwax is essential for maintaining good ear health, but it can also cause problems. Repeatedly blocking the ear canal, such as with regular use of earplugs, can cause a buildup of earwax.
When Earwax Becomes a Problem
Having a buildup of earwax can cause:
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Itching and discomfort in the ear
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Tinnitus, a ringing noise in the ear
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Hearing difficulties
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Cough
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Dizziness
From Eardrops to Professional Removal
Treatment options for an earwax buildup include using medical eardrops or undergoing the direct removal of the earwax. It is also possible for the regular use of earplugs to cause an ear infectionTrusted Source. This can occur as a result of bacteria entering the ear canal from the earplug itself or growing from a buildup of earwax.
Symptoms of an Ear Infection
An ear infection can cause symptoms that include:
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Dizziness
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Nausea
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Vomiting
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Hearing problems
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Itching and discomfort in the ear
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Tinnitus
It is possible to treat a bacterial ear infection by taking antibiotic medications.
Yanking Them Out Too Quickly
"If your earplugs have a nice, tight seal around the opening of your ears and you rip them out really quickly without first breaking the seal, it can lead to micro-hemorrhages in the blood vessels of the eardrum," Dr. Kari says. "This will cause a very small hematoma, or bruise, which is quite painful, and you may lose your hearing temporarily."
Protecting Your Eardrums from Injury
Typically, you don't need to take any action regarding the hematoma; it will usually heal on its own over time. "Although it's pretty rare, in very severe cases you can potentially perforate your eardrum," Dr. Kari says. When removing earplugs, grasp one edge with your finger and gently pull it away. "You can hear the air get in, and once you feel that pressure release, slide the earplug out," Dr. Kari says.
Over-Efficiency and Dependence
Be mindful of growing so dependent on earplugs that you require complete silence to sleep. Of course, some people can’t sleep when it’s silent. What if earplugs are so effective that you can’t hear a smoke alarm or another important sound?
Balancing Noise Reduction with Practicality for Optimal Sleep
Earplugs should mute and block unwanted noise, not create complete sensory deprivation. Think about morning alarms for work because oversleeping can get your day off to a bad start. Other benefits include:
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Help improve the quality and duration of sleep
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Allow people to take naps in public places and catch up on any missed sleep from the night before.
Preventing Chronic Health Conditions
Getting enough sleep has numerous health benefits. A lack of sleep could increase the risk of chronic health conditions such as:
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Diabetes
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Heart disease
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Obesity
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Depression
The Acute Symptoms of Sleep Deprivation
Sleep deprivation can also have more immediate effects on the body and mind. Symptoms of sleep deprivation include:
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Drowsiness
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Problems concentrating
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Reduced strength
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Increased risk of infection
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Mood swings
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Hallucinations
The Impact of Sleep Deprivation
These symptoms can be highly disruptive to daily life. They can even be life-threatening when they occur during driving or operating heavy machinery. Earplugs can help people avoid sleep deprivation and the chronic health conditions it can cause. Adults should aim to get at least 7 hours of sleep per night, while teenagers and children tend to need around 8–13 hours of sleep every night.
4 Times You Shouldn’t Wear Earplugs
Hear this: They could worsen certain conditions. Steer clear if:
1. You Have Pus in Your Ear
"Milky yellow or green drainage is a sign of infection, and you should have it checked out," Dr. Kari says. "Earplugs can exacerbate an ear infection."
2. Your Ear Itches
Inflammation is often to blame for itchy ears. "Earplugs could worsen itching in some people, and trigger infection in those with chronic inflammation," Dr. Kari says.
3. You Have Tinnitus
Regular earplugs won't work for you because when you block out background noise, the ringing in your ears is amplified. "All you can hear is your own tinnitus," says Dr. Kari. "Instead, try wearing electronic earplugs that emit their own sound, such as white noise."
4. You Had an Ear Operation
Check with your ear surgeon before popping in plugs, Dr. Kari says.
Related Reading
How to Safely Use Earplugs While You Sleep
Choose the Right Type of Earplugs
When selecting earplugs for sleep, comfort and a good fit should be your top priorities. While there are lots of options out there, foam earplugs stand out among the crowd. "You want something soft and flexible — the best ones are the little foam earplugs," Dr. Kari says, who opts for this type of earplug herself.
"You pinch them between your fingers to shrink them, insert them in your ear canal and they slowly expand back so that they fit to your size."
If you find that your earplugs slip out, try a different size. Some are specifically made to fit slim or wide ear canals. "You can also get custom earplugs from an audiologist," Dr. Kari says.
Look for the NRR
Another factor to consider when shopping for earplugs is the Noise Reduction Rating (NRR), which should be listed on the packaging. The higher the NRR, the more ambient noise the plugs will block. "Most earplugs provide a max of 33 decibels of sound reduction," Dr. Kari says.
That means they will completely block out a whisper, which is about 30 decibels, according to the Centers for Disease Control and Prevention (CDC). Meanwhile, the roar of a 95-decibel motorcycle will be muffled, but not silenced.
How to Properly Insert Foam Earplugs
Using the proper technique will make your plugs more effective. Here's how to do it, per the CDC.
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Roll the earplug into a thin cylinder between your fingertips.
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With your opposite hand, pull up on the top of your ear so that you have a straight shot into the ear canal. Carefully guide the earplug inside.
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Gently press a finger against the earplug for several seconds as it expands to fill your ear canal.
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Place your hands firmly over your ears. If background sounds are significantly more muffled, then the earplugs haven't created a tight seal. Remove it and give it another shot.
The Importance of Hand and Earplug Hygiene
While we're at it, a quick hygiene reminder: "Your hands should be washed and dried before inserting earplugs to prevent the risk of infection," says Robert del Junco, MD, an otolaryngologist with Providence St. Joseph Hospital in Orange County, CA. "It is also important to clean your earplugs daily to prevent possible infections."
(Wash them with mild soap and warm water, then allow them to air dry.) Dr. Kari says you can reuse the foam earplugs several times before they need to be replaced. She switches hers out once they start getting discolored.
Don't Forget About Hygiene
Hygiene is critical. If you're using reusable earplugs, clean them regularly to prevent ear infections. "Wash them with mild soap and warm water, then allow them to air dry," Dr. Kari says. "Replace them once they start getting discolored." If you notice any discomfort while using earplugs, remove them immediately.
"If you have any persistent discomfort, hearing changes, or ear issues, check with your healthcare provider," Dr. del Junco says.
Not a Fan of Earplugs? Try One of These 4 Strategies Instead
Rest assured, you're on your way to a peaceful night's sleep with one of these earplug alternatives.
1. Play White Noise
The theory behind white noise is that by concealing background sound, it can help your brain relax so you can drift off more easily and spend longer in dreamland.
White and Pink Noise for Enhanced Sleep
A small June 2016 study in the Journal of Caring Sciences found that exposure to white noise improved sleep duration and quality in patients in a coronary care unit; while a small August 2012 study in the Journal of Theoretical Biology suggested that older adults who listened to "pink noise" (which has a lower register than white noise) experienced significantly better sleep quality.
But the most recent research urges caution. A February 2021 review in Sleep Medicine Reviews concluded that the quality of evidence for continuous white noise improving shut-eye is low. It warned that it might negatively affect sleep and hearing.
Decibel Levels for Effective Sound Masking
Still, Dr. Kari says it's typically a safe alternative that can effectively distract you from sounds that might interrupt your sleep. "It should be in the 50-decibel range and not exceed 80 decibels," she says.
For reference, 50 decibels is about as loud as an air conditioner or refrigerator hum, while 80 decibels is akin to hearing a lawnmower or leaf blower, per the CDC. Check the noise machine specifications to see where it falls.
Distance for Better Sleep
"In addition, you should be distanced from the machine," Dr. Kari says. Don't place it on your nightstand right next to your head. (The same advice holds if you're using a white noise app on your phone.) Or use a fan. "A fan will also produce white noise to help mask the ambient sounds that may wake you up at night," Dr. del Junco says.
2. Remove Disruptions
When possible, eliminate the source of noise. Repair or replace noisy appliances. If your partner snores, ask them to wear nasal strips or a mouthguard (or try other snoring remedies).
"Turn off your cell phone so that any emails or texts you receive during the night will not disturb your sleep," Dr. del Junco says. Another option is to turn on the "do not disturb" mode. "And if you have pets that sleep in your bed at night, think about putting them out."
A small September 2017 study in Mayo Clinic Proceedings found that sharing a bed with your dog reduced sleep quality.
Falling asleep with the TV on (which 61 percent of Americans do, according to a July 2014 Ebiquity survey) is a hard no.
3. Choose Curtains and Carpets
According to the Sleep Foundation, plush carpeting and drapes absorb sound more effectively than wood floors and blinds. If noises from outside are keeping you up, consider investing in soundproof curtains and ensuring your windows are properly sealed.
4. Slide on a Bluetooth Eye Mask
Meet one of the latest and most excellent sleep products to hit the market: Bluetooth eye masks are cleverly designed to block light while streaming soothing music, nature sounds or white noise through built-in speakers on the sides.
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