Sleeping With Earplugs: How to Get a Good Night’s Rest

A girl sleeping with earplugs.

Written by: Gabrielle Talan

Gabrielle, a former insomniac turned sleep writer, brings over a decade of content expertise to her work. For the past 3 years, she's focused exclusively on sleep topics – a happy choice that helps give her the deep and restful sleep she craves.

In a noisy world, all anyone really craves is silence for restful sleep. Many people have turned to soundproofing their bedrooms or using white noise machines or sleep mask headphones to mask disruptive sounds. However, there is also the smallest yet effective solution: earplugs.


Don't let their size fool you. Earplugs pack a punch when it comes to reducing sound, but not all of them are created equal. It's all about quality, material, ease of use and the noise reduction rating (NRR). Knowing how to insert earplugs properly is key to maximizing their sound reduction benefit.


We cover all that and more in this comprehensive guide to sleeping with earplugs.

Key Takeaways

  • Sleeping with earplugs can significantly improve sleep quality by reducing sound disturbances. They're also safer than sleep medication.

  • Health risks associated with earplugs include earwax blockage, infections and TMJ-related discomfort. Prevent these with correct insertion, regular cleaning and timely replacement.

  • Choose the right type and size of earplugs and consider their noise reduction rating (NRR) for optimal sound reduction, hearing safety and comfort.

Table of Contents

The Benefits of Sleeping With Earplugs

A girl covering her ears to block the snoring of her partner.

Picture this: You're tired from a long day and need rest, but the traffic outside your window or your partner has other plans. (That's why earplugs for snoring exist, folks!)


They also benefit light sleepers and help people deal with tinnitus spikes. Earplugs are also convenient for travel and shift work because they're small enough to fit into your pocket.


Wearing earplugs helps you fall asleep faster and stay asleep by reducing noise disturbances. Fewer sleep interruptions help you stay in the REM sleep stage longer, further boosting your sleep quality.


Earplugs are also a safer alternative to sleep medications. Earplugs may indeed pose risks, like ear infections. However, good hygiene typically makes these manageable, if not prevents them altogether. Meanwhile, the risks associated with sleep medications are more serious, such as dizziness, long-lasting drowsiness and dependency.

The Potential Risks of Sleeping With Earplugs

You’re probably wondering: Is it safe to sleep with earplugs? There are potential health risks:


  • Earwax buildup, which may cause temporary hearing loss

  • Ear infections

  • Injury resulting from improper insertion

  • The position of the earplugs can exert pressure on your temporomandibular joint (TMJ), resulting in jaw pain, earaches and headaches


Earplugs may also muffle or block the sound of emergency alerts and phone calls altogether. Alarms that use lights and sounds are a better option.


The good news is that the correct use of earplugs mitigates these risks.

How to Use Earplugs Safely

Here is what you need to know in order to use earplugs safely:


  • Choose ones that suit you best. Consider their NRR, size and composition.

  • Wear them correctly. Make sure you insert them properly so that they fit snugly, without causing any pain or discomfort.

  • Keep them clean. Clean your earplugs once a day or every other day, if you use them daily. Always wash your hands before use.

  • Replace them when needed. Always follow the manufacturer's instructions on when to replace your earplugs.

  • Don’t use them for extended periods of time. In general, when sleeping with earplugs, it’s recommended to use them for up to 8 hours, according to Melody Hearing Clinic.(1) Remove them once you wake up.

  • Watch out for signs of infection or discomfort. Stop using them if you feel pain, discomfort or itching in your ears and consult your doctor.

How to Correctly Insert Earplugs

Here's a step-by-step guide to correctly insert earplugs:


  • Step 1: Wash your hands as thoroughly as possible before inserting the earplugs to avoid bringing bacteria into your ears.

  • Step 2: If your earplugs need molding, roll them lengthwise until they're more slender.

  • Step 3: Pull your ear upward and outward to straighten your ear canal, allowing for easy insertion.

  • Step 4: Insert the earplugs into your ear canals. If you're using foam earplugs, hold them in place until they expand to fit.

  • Step 5: Check the fit. You should only insert 3/4 of an earplug into your ear canal.

  • Step 6: Finally, pay attention to how the earplugs feel. If you feel any pain or discomfort, remove them and repeat the process.


Keep in mind that being gentle and not inserting earplugs too far into your ear canal is key.

How Much Noise Do Earplugs Block?

Generally, earplugs reduce sound by a range of 15 to 33 decibels (dB). It depends on their noise reduction rating (NRR), the maximum potential noise reduction determined by laboratory testing. The higher the NRR of your earplugs, the better their sound-blocking capability. Noise reduction from earplugs also depends on their fit, proper insertion and the material used.


Foam earplugs are best suited to loud environments, according to Connect Hearing.(2) Use them while in concerts or at construction sites. Wax earplugs are suitable for sleep and moderately noisy environments. Silicone earplugs are best used for sleep, swimming and places with moderate noise levels.


An audiologist can design custom-made earplugs to mold to a person's ear canal. They're typically used by musicians, professional marksmen and industrial workers who need hearing protection from excessively loud environments. They usually have an NRR between 20 and 33 dB.

How Often Should I Clean My Earplugs?

You need to clean earplugs regularly to prevent ear infections. How frequently you clean them depends on their type.


Foam earplugs are usually designed for a single use unless otherwise stated.


Clean silicone earplugs after every use with warm water and mild soap. Rinse them thoroughly. Leave them to air dry, then store them in a clean and dry container.


You can't wash wax earplugs. Water could make them lose their shape. However, you can wipe them down with a clean, slightly damp cloth.


Cleaning custom-made earplugs depends on the manufacturer’s directions. However, we recommend cleaning them after every use.


If the thought of sharing your earplugs disgusts you, you're spot on. Keep them for your own use to prevent the spread of ear infections.

How Often Should I Replace My Earplugs?

Replacing your earplugs is essential, whether they're reusable or not.


Replace foam earplugs after one use unless the manufacturer explicitly states otherwise. Foam absorbs bacteria, moisture and earwax. If you must, use them no more than two to three times.


Generally, you can reuse wax earplugs. However, replace the earplugs after using them three to five times. Wax molds to your ear and picks up dirt, oil and earwax. If your wax earplugs start getting dirty or losing their shape, replace them immediately.


You can wait about 3 to 6 months before replacing silicone earplugs, provided you clean them regularly. A foul smell, excessive dirt, shape loss and less noise reduction are signs of wear and tear. Don't wait to replace them if you spot any of these issues.

How to Comfortably Sleep on Your Side With Earplugs

Many people complain about the discomfort caused by earplugs when sleeping on their side. Most earplugs exert pressure on the ears when pressed against a pillow. Even more so, when they fit poorly.


Choose sleep earplugs that are soft, flexible and the correct size. Insert your earplugs correctly, too. Consider using a pillow with ear cutouts for side sleepers to reduce pressure. However, choosing the best earplugs for sleeping will usually do the trick.

Choosing the Best Earplugs for Your Noise Reduction Needs

You can choose from foam, silicone, wax and custom-made earplugs.


We mentioned earlier that foam earplugs are suitable for loud environments. Silicone earplugs are ideal for swimming and sleeping. Wax earplugs are great for sleeping in environments with moderate noise levels. Custom earplugs are designed to reduce the impact of excessively loud noise.

Conclusion

Earplugs are a simple, generally safe and effective solution for blocking out noise for better sleep quality. Maximize the benefits and minimize the risks by wearing the right type and size of earplugs, inserting them correctly, cleaning them often and replacing them when necessary.


Did this guide help you introduce earplugs to your sleep regimen? Did earplugs help you get a good night's sleep? Let us know by leaving a comment below!

Frequently Asked Questions About Sleeping With Earplugs

Can Earplugs Fall Out While I Am Sleeping?

Yes, earplugs can fall out while you're sleeping due to movement, improper insertion, or wearing the wrong size. Choose earplugs that come in a variety of sizes to ensure the right fit and make sure you insert them correctly.

Will I Hear My Alarm While Wearing Earplugs?

Yes, you will hear your alarm while wearing earplugs in most cases. However, there may be instances where you won't. It depends on the volume of your alarm and the noise reduction rating of your earplugs. Test your alarm while wearing your earplugs, and adjust the volume until it's audible.

Will Earplugs Block Out Snoring?

Yes, earplugs block out snoring if they are the correct size and inserted correctly into your ears.

Can You Get Addicted to Sleeping With Earplugs?

No, you cannot literally get addicted to sleeping with earplugs, but you can become psychologically dependent on them. Regularly using earplugs can make your brain more sensitive to sound, which can make it feel like you can't sleep without them. Regular use may also cause your brain to associate earplugs with sleep, making it harder to drift off without wearing them. Take regular breaks from using earplugs to avoid developing an unnecessary dependence.

Sources:  

(1) “How long can one wear ear plugs safely?” Melody Hearing Clinic, faq.melodyaudiology.com/faq/how-long-can-one-wear-ear-plugs-safely/. Accessed 15 October 2025.

(2) “A Guide to Disposable Foam Earplugs: Insertion Techniques, Quality Assessment, and Hygiene Tips.” Connect Hearing, www.connecthearing.com.au/blog/hearing-health/guide-to-disposable-foam-earplugs/. Accessed 15 October 2025.


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