Last updated: October 2026
Yes, for most people. Earplugs are one of the few sleep aids with good lab evidence: in a 2026 sleep study they blocked nearly all the effects of intermittent outside noise on sleep. Nightly use is generally fine if you keep them clean, replace foam ones often and don’t push them deep, which can compact earwax.
Below: what the research shows, the types compared (including for side sleepers), snoring partners, safety, how to put them in properly, alternatives and when to see a pharmacist or GP.
Do earplugs help you sleep? What the research shows
The NHS suggests earplugs if noise is a problem, as part of making your bedroom quiet, dark and cool. The research backs that up, with some honest caveats.
- The best lab study. In a 2026 University of Pennsylvania study, 25 healthy adults spent seven nights in a sleep lab with bursts of outside noise (peaks of 45 to 65 decibels). The noise cut their deep sleep. Earplugs cancelled out nearly all of its effects, only starting to fail at the loudest level.
- Hospital patients. A Cochrane review of 30 trials (1,569 people in intensive care) found low-quality evidence that earplugs, eye masks or both may improve sleep: about 2 hours more in two small pooled studies, though most studies using sleep monitoring found no clear benefit.
- Delirium in intensive care. A 2016 review of 9 studies (1,455 patients) found earplugs were linked with about a 40% lower risk of delirium, a state of sudden confusion (5 studies, 832 patients). All had a high risk of bias.
- A UK hospital trial. In a pilot trial at a large UK teaching hospital, 206 adult inpatients were given earplugs and an eye mask or usual care. After one night, those given them rated their sleep quality higher (an average score of 6.3 vs 5.1), and 86% used them.
In short: earplugs work against noise from outside you. They won’t fix sleep problems that start in your head, such as worry or insomnia.
How much night noise is too much?
The World Health Organization’s night noise guidelines for Europe set a target of 40 decibels for average night-time noise outside your home (called Lnight). That target is meant to protect everyone, including children, older people and those with long-term illness. Where that isn’t possible in the short term, 55 decibels is an interim target.
In UK homes the usual culprits are road traffic, neighbours through party walls and floors, a partner who snores or talks in their sleep, and daytime noise if you sleep after night shifts. If you’re a light sleeper who wakes at every car door, earplugs are a cheap first thing to try.
Types of earplugs for sleeping compared
There’s no single best earplug. The right one is the one that blocks enough noise and that you can forget is there.
| Type | Noise blocking | Side sleepers | How long they last | Good to know |
|---|---|---|---|---|
| Foam (disposable) | Usually the highest, if fitted well | Good: soft and sits inside the ear | A few nights, then replace | Cheapest. Needs rolling and fitting properly |
| Silicone putty | Moderate | Good: covers the ear opening rather than going in | A few nights | Nothing goes into the canal; can pick up hair and fluff |
| Wax (often wax and cotton) | Moderate to high | Good: moulds to your ear | A few nights | Softens with body heat; can feel greasy |
| Reusable flanged silicone | Moderate | Mixed: firmer stem can press when you lie on that side | Weeks to months with washing | Easy to clean; comes in sizes |
| Custom-moulded | Moderate to high, very consistent | Very good: sits flush with the ear | Years | Made from an impression taken by a hearing professional; the most expensive |
| Sleep earbuds and noise masking | Low to moderate on their own | Depends on the shape; look for a low profile | Years, but need charging | Play a masking sound; keep the volume low |
What does SNR mean? The single number rating (SNR) on the pack shows how much sound a plug blocks in lab tests. Higher means more blocking, but fit matters more than the label. In fit tests on 192 textile workers, the typical worker got only 10 decibels of protection at first; foam beat pre-moulded plugs (20 vs 12 decibels), and training on fitting helped. A study of 49 adults also found foam blocked more, though people found pre-moulded plugs easier to fit. For sleep, pick enough blocking to take the edge off and comfort you can live with all night.
Earplugs for side sleepers and small ears
- Choose low-profile plugs. Anything that sticks out gets pushed in by the pillow. Foam, wax, putty and custom-moulded plugs sit flatter than firm flanged ones.
- Try a smaller size. Many foam and silicone plugs come in small sizes. If standard foam plugs ache by morning, they may be too big for your ear canal.
If your ears hurt every time, don’t push through it: the plug may be the wrong size or irritating your ear canal. See our best sleeping position guide for more on side sleeping.
Earplugs for a snoring partner
The NHS suggests earplugs for a partner whose sleep is affected by snoring. They’re the quickest fix for the person lying awake, but don’t deal with the snoring itself.
- Go to sleep first if you can, before the snoring starts.
- Add a low, steady sound so what gets through is less jarring. See brown noise vs white noise.
- Work on the snoring together. Side sleeping, less alcohol and losing weight can all help. Our guide to how to stop snoring has 10 tips, and mouth breathing at night covers one common cause.
- Watch for sleep apnoea. If your partner gasps, chokes or stops breathing in their sleep, or is very sleepy in the day, they should see a GP. See sleep apnoea.
Are earplugs bad for your ears? Is it OK to wear them every night?
For most adults, wearing earplugs every night is fine. The risks are small and mostly preventable.
- Earwax build-up. NICE’s guidance for GPs lists repeated use of earplugs as a possible risk factor for impacted earwax, though the evidence is weak. The NHS says build-up can cause hearing loss, earache, ringing in the ears and dizziness.
- Irritation and outer ear infection. The NHS lists wearing earplugs among the things that can irritate the ear canal and lead to an outer ear infection (otitis externa), along with eczema and water. Keep your plugs clean and never share them.
- Plugs stuck in the ear. ENT doctors occasionally remove earplugs pushed too far in. Never try to fish one out yourself.
- Tinnitus feels louder. Tinnitus UK says a quiet bedroom can make tinnitus more noticeable, and earplugs make it quieter still. If you have tinnitus, see tinnitus at night first.
- Missing alarms. Make sure you can still hear your smoke alarm, alarm clock or a baby monitor with your plugs in.
If you have a history of earwax problems, ear infections, a perforated eardrum or ear surgery, ask a pharmacist or GP before wearing earplugs nightly.
How to use earplugs safely
For foam plugs, the US workplace safety agency NIOSH teaches a simple roll, pull, hold method:
- Wash your hands so you don’t carry dirt and germs into your ears.
- Roll the foam into a thin, smooth snake between your fingers.
- Pull the top of your ear up and back with your opposite hand, reaching over your head. This straightens the ear canal.
- Hold the plug in with a fingertip until it expands to fill the ear canal. Your own voice should sound muffled.
For sleep, aim for snug rather than deep: leave enough sticking out to grip and twist it out gently. Then:
- Replace foam plugs once they look grubby, feel hard or stop expanding slowly. Wash reusable ones in warm soapy water and let them dry fully.
- Give your ears a night off now and then if you notice itching, a blocked feeling or wax on the plugs.
- Never use cotton buds or fingers to clean your ears. The NHS says this pushes earwax in and makes it worse.
Alternatives to earplugs
- Background sound. The NHS suggests rainfall, gentle music or white noise. But in the 2026 Pennsylvania study, pink noise reduced REM sleep and earplugs did better. Keep any sound low.
- Change the room. Move the bed away from a shared wall or road-facing window, add heavy curtains, and keep it cool. See the best temperature for sleep.
- Sleep separately some nights if a partner’s snoring is the problem. It’s more common than you’d think: see sleep divorce.
- Work on the basics. Try our bedtime routine for adults and sleep hygiene tips.
Quieter nights protect deep sleep, the stage outside noise reduced in the lab study.
If you’re building a wind-down routine, our Magnesium Glycinate Sleep Complex is a berry-flavoured evening drink with magnesium bisglycinate and citrate, glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to the reduction of tiredness and fatigue and to normal psychological function. It won’t block out a snoring partner, but a bedtime drink can be a simple cue to switch off. See magnesium for sleep.
When to see a pharmacist or GP
| What you notice | What to do |
|---|---|
| Blocked feeling, muffled hearing or itching after using earplugs | Stop using them and see a pharmacist; earwax drops may help. See the nurse at your GP surgery if it hasn’t cleared after 5 days |
| Earache that doesn’t get better after 3 days, or ear infections that keep coming back | See a GP |
| Earache with discharge, swelling around the ear, a high temperature or feeling unwell | Ask for an urgent GP appointment or contact NHS 111 |
| Sudden hearing loss in one or both ears | Ask for an urgent GP appointment or contact NHS 111 |
| An earplug stuck in your ear | Don’t try to dig it out; see a GP or pharmacist |
Don’t use ear drops if you have, or might have, a perforated eardrum.
Related guides
- ASMR for sleep and headphone safety.
- If early light is the other thing waking you, see our guide to sleep masks and how to choose one.
- Thinking of sleeping in earbuds instead? Read our advice on sleeping with headphones and music.
FAQs
Is it safe to sleep with earplugs every night?
For most adults, yes. Keep them clean, replace foam plugs often and don’t push them deep. Stop and see a pharmacist if your ears feel blocked, itchy or sore.
Can earplugs cause earwax build-up?
They can push wax further in. NICE lists repeated use of earplugs as a possible risk factor for impacted earwax, though the evidence is weak. Inserting them snugly rather than deeply helps.
Which earplugs are best for side sleepers?
Low-profile plugs that sit flush with the ear, such as soft foam, wax, silicone putty or custom-moulded plugs. Firm flanged plugs can press into your ear when you lie on that side.
Do earplugs block snoring completely?
Rarely completely, but they take the edge off. Pairing them with a low, steady background sound and going to sleep first both help. If the snorer gasps or stops breathing in their sleep, they should see a GP.
Can earplugs cause tinnitus or hearing loss?
Blocking sound doesn’t damage your hearing. But wax pushed deep can cause hearing loss and ringing, and a quiet room can make existing tinnitus more noticeable. See a GP if either lasts.
How often should you replace foam earplugs?
Foam plugs are made to be disposable. Swap them once they look grubby, feel hard or stop expanding slowly, which is usually after a few nights.
Sources
- NHS Every Mind Matters. How to fall asleep faster and sleep better.
- NHS. Snoring.
- NHS. Earwax build-up.
- NHS. Ear infections.
- NHS. Hearing loss.
- NICE CKS. Earwax: risk factors.
- World Health Organization Europe. Night noise guidelines for Europe. 2009.
- Tinnitus UK. Tinnitus and sleep.
- NIOSH. How to wear soft foam earplugs.
- Basner M, et al. Efficacy of pink noise and earplugs for mitigating the effects of intermittent environmental noise exposure on sleep. Sleep. 2026.
- Hu RF, et al. Non-pharmacological interventions for sleep promotion in the intensive care unit. Cochrane Database Syst Rev. 2015.
- Litton E, et al. The efficacy of earplugs as a sleep hygiene strategy for reducing delirium in the ICU: a systematic review and meta-analysis. Crit Care Med. 2016.
- Sweity S, et al. SleepSure: a pilot randomized-controlled trial to assess the effects of eye masks and earplugs on the quality of sleep for patients in hospital. Clin Rehabil. 2019.
- Fu S, et al. Association between personal attenuation rating with types of earplugs and noise exposure levels in a textile factory in China. Int J Audiol. 2025.
- Samelli AG, et al. The study of attenuation levels and the comfort of earplugs. Noise Health. 2018.
- Shakeel M, et al. Earplugs presenting as an impacted foreign body in the ear canal. Clin Otolaryngol. 2013.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
