Should You Wear Sleep Ear Plugs? (2026)
- Annie Wouters
- Jan 13
- 9 min read
Struggling with noise at night? Whether it’s your partner’s snoring, traffic outside your window, or a flatmate watching TV at full blast, unwanted noise can be a serious sleep disruptor.
For many, sleep ear plugs offer a simple, affordable solution. But are they actually safe to use every night? And do they really work? In our latest blog, we look at the science behind sleep ear plugs, how best to use them, the pros and the cons, and some of the best on the market.
Why Noise Disrupts Sleep
Even low-level background noise can disturb the delicate architecture of sleep. According to the World Health Organization, nighttime noise can cause fragmented sleep, increase stress hormone levels, and lead to long-term health issues like cardiovascular disease. In urban areas, persistent noise pollution is one of the leading external causes of sleep disruption.
Noise affects different stages of sleep in different ways. Light sleep (Stage 1 and 2) is most susceptible, meaning even mild disturbances can keep someone from entering deeper, restorative sleep. Over time, this can lead to chronic sleep deprivation, fatigue, and reduced cognitive function.
In the UK, the Environmental Noise Directive (2002/49/EC) has identified road traffic, railways, and aircraft as key sources of environmental noise. Data from the Department for Environment, Food & Rural Affairs (DEFRA) indicates that millions of residents in major UK cities are exposed to harmful noise levels at night.
What Are Sleep Ear Plugs?
Sleep ear plugs are soft, often disposable or reusable devices that sit in or over the ear canal to block out or reduce noise. They come in a variety of materials and styles:
Foam Ear Plugs: The most common and affordable. Made of memory foam, they expand in the ear canal to create a seal.
Silicone Ear Plugs: Moldable plugs that form a seal over the ear canal. Better suited for side sleepers due to comfort.
Wax Ear Plugs: Often used by swimmers but popular among sleepers too. They mould to the shape of the ear and provide excellent noise blocking.
High-Fidelity or Filtered Ear Plugs: Designed to reduce noise evenly across frequencies. Less effective for sleep but useful for environments where some sound is necessary.
Each type of earplug has its pros and cons in terms of comfort, noise reduction, hygiene, and reusability.
Do Sleep Ear Plugs Actually Work?
Yes, when used properly, ear plugs can significantly reduce ambient noise and improve sleep quality. A 2021 meta-analysis published in Critical Care found that earplugs, when combined with eye masks, improved subjective sleep quality and increased REM sleep in hospital patients—one of the most challenging environments for rest.
"The present study identified that the nonpharmacological cost-effective measure of earplugs and eye masks is beneficial in improving sleep and reducing fatigue among patients in ICUs."
While most studies focus on acute settings, anecdotal and clinical reports suggest consistent improvements for chronic poor sleepers living in noisy environments. The benefits appear even greater when earplugs are part of a comprehensive sleep hygiene routine.
In real-world conditions, users report falling asleep faster, waking less frequently, and feeling more refreshed upon waking. Sleep trackers and wearable devices have even shown measurable improvements in total sleep time and sleep efficiency among earplug users.
Are Sleep Ear Plugs Safe to Use Every Night?
Generally, yes. For most people, using sleep ear plugs nightly is considered safe—but there are a few caveats:
1. Ear Wax Buildup
Regular use of ear plugs can prevent natural wax migration out of the ear, leading to blockages. This may cause hearing issues, discomfort, or even infections. According to the NHS, earwax should normally work its way out naturally. Ear plugs can interfere with this process.
2. Ear Infections
Inserting earplugs into an unclean or moist ear can introduce bacteria. Reusable plugs must be cleaned thoroughly between uses to prevent this. According to ENT UK, introducing foreign objects or substances into the ear canal increases infection risk.
3. Ear Canal Irritation
Long-term use can occasionally irritate the skin inside the ear canal, particularly with lower-quality foam plugs that expand aggressively. This irritation can cause itching, pain, or in severe cases, skin breakdown.
How to Use Sleep Ear Plugs Correctly
Using sleep ear plugs correctly is essential for comfort, hygiene, and effectiveness. Before inserting ear plugs, ears should always be clean and completely dry, as moisture or wax buildup can increase the risk of irritation or infection. Disposable foam ear plugs are designed for single use and should be discarded after wearing, while reusable silicone or wax plugs need to be washed regularly with warm, soapy water and left to dry fully before reuse.
Correct insertion also makes a significant difference. Foam ear plugs should be rolled slowly into a tight, smooth cylinder, then inserted gently while pulling the ear slightly back to straighten the ear canal. Once in place, they should be allowed to expand fully to create an effective seal without discomfort. Even reusable ear plugs have a limited lifespan, so replacing them according to the manufacturer’s guidance helps maintain hygiene and performance. When not in use, ear plugs should always be stored in a clean, dry case to prevent contamination and prolong their usability.
When Not to Use Sleep Ear Plugs
Sleep ear plugs are not suitable for everyone or for every situation. They should be avoided if there is an active ear infection or a perforated eardrum, as inserting anything into the ear canal can worsen irritation or delay healing. Ear plugs are also inappropriate in situations where awareness of the surrounding environment is essential, such as needing to hear smoke alarms, emergency alerts, or a baby monitor during the night.
People who experience frequent ear wax blockages may find that regular ear plug use worsens impaction by pushing wax deeper into the ear canal. Anyone with a diagnosed hearing condition or tinnitus should seek professional advice before using sleep ear plugs, as reduced sound input can sometimes exacerbate symptoms. If there is any uncertainty, a GP or audiologist should be consulted before long-term use. In the UK, referrals to audiology services are available through the NHS or via private clinics.
Alternatives to Ear Plugs for Sleep
For those who find ear plugs uncomfortable or unsuitable, there are several effective alternatives for reducing noise during sleep. White noise machines are a popular option, as they produce a consistent background sound that helps mask sudden disturbances and reduce the brain’s response to environmental noise. Organisations such as the Sleep Foundation support their use as a practical tool for improving sleep quality, particularly in noisy environments.
Other options focus on combining comfort with sound control. Noise-cancelling headbands use soft fabric designs with flat, integrated speakers that sit comfortably against the head, making them suitable for overnight wear. Sleep-specific headphones offer a similar benefit, with low-profile Bluetooth designs intended for side sleepers who want to listen to calming audio without pressure on the ears. Reducing noise at the source can also be effective, with measures such as heavy curtains, rugs, and double glazing helping to dampen external sounds and improve overall bedroom acoustics. Smart home devices provide another alternative, as many smart speakers can be programmed to play white or pink noise automatically at bedtime, creating a consistent and low-effort sleep environment.
The Best Ear Plugs for Sleep in the UK (2025 Guide)
Here are some popular and well-reviewed sleep ear plugs options available in the UK:
Brand | Type | Material | Noise Reduction Rating (NRR) | Price Range |
Loop Quiet | Reusable | Soft silicone | 27 dB | £19 - £25 |
Mack’s Pillow Soft | Reusable | Moldable silicone | 22 dB | £6 - £10 |
Ohropax Wax | Reusable | Wax and cotton | 23 dB | £5 - £8 |
Moldex SparkPlugs | Disposable | Foam | 35 dB | £4 - £6 |
Alpine SleepSoft | Reusable | Thermoplastic | 25 dB | £18 - £22 |
Expert recommendation: James Wilson, also known as 'The Sleep Geek', a sleeping behaviour expert, is a fan of ACS Custom SleepSound earplugs.
I have just been raving to a mate about some earplugs I have started using when I am sleeping in noisy environments. They are fully bespoke, fit my ears perfectly and are a bit of a gamechanger as I have never got on well with off-the-shelf earplugs, even expensive ones, as they feel uncomfortable when I sleep on my side.
When selecting earplugs, consider not just the decibel rating, but also the comfort level and fit. For side sleepers, flatter or moldable plugs tend to be more comfortable overnight.
NHS and Audiology Guidance
While the NHS doesn’t provide specific guidance on daily ear plug use, they do emphasise ear health and cleanliness. The Royal National Institute for Deaf People (RNID) suggests caution when using anything inserted into the ear canal frequently.
Those with chronic ear conditions, hearing aids, or regular wax build-up should speak to their GP or hearing specialist before adopting nightly use of plugs.
For those using ear plugs to cope with a snoring partner or noisy neighbourhood, it may be worth also exploring treatment options for snoring, or noise mitigation strategies within the home environment.
Final Verdict: Should You Wear Sleep Ear Plugs?
If night-time noise is interfering with sleep, ear plugs can be an effective, low-cost solution—especially in urban settings. When used correctly, they pose minimal risk and offer significant benefits. However, users should remain vigilant for signs of ear wax buildup, irritation, or infection. Regular cleaning and moderation are key.
For anyone experiencing persistent sleep disruption, ear plugs can be a useful part of a broader sleep hygiene strategy—alongside things like consistent bedtimes, a cool and dark sleep environment, and avoiding caffeine late in the day.
Frequently Asked Questions About Sleep Ear Plugs
Are sleep ear plugs safe to use every night?
For most people, sleep ear plugs are safe for nightly use when used correctly and kept clean. Problems tend to arise from poor hygiene, overuse of disposable plugs, or existing ear conditions. Organisations such as the NHS and the Royal National Institute for Deaf People advise caution if there is a history of ear infections, wax impaction, or hearing issues, but do not discourage use outright for healthy ears.
Can sleep ear plugs cause ear infections?
They can increase the risk if inserted into dirty or damp ears, or if reusable plugs are not cleaned properly. Bacteria can be introduced into the ear canal through contaminated plugs. This risk is minimised by washing reusable ear plugs regularly, discarding disposable ones after use, and ensuring ears are dry before insertion.
Do ear plugs make ear wax buildup worse?
Yes, in some people. Ear plugs can interfere with the ear’s natural self-cleaning process by pushing wax deeper into the canal. Those who already experience frequent blockages may notice worsening symptoms and should speak to a GP or audiologist before using ear plugs long term.
Will ear plugs block out all noise?
No. Ear plugs reduce noise rather than eliminate it entirely. Even high-rated plugs allow some sound through, particularly low-frequency noise. This partial reduction is often beneficial, as it dampens disruptive sounds while still allowing important noises to be heard if needed.
Are sleep ear plugs safe if there is tinnitus?
This depends on the individual. For some, reducing background noise can make tinnitus more noticeable, which may increase discomfort or anxiety. Anyone with tinnitus should seek advice from an audiologist before using ear plugs regularly.
Is it safe to sleep with ear plugs if there is a baby or safety concern?
In situations where awareness of sound is critical, such as caring for a newborn or needing to hear alarms, ear plugs are usually not appropriate. Alternatives such as white noise machines or environmental soundproofing may be safer options.
Which type of ear plug is best for side sleepers?
Side sleepers often find moldable silicone or wax ear plugs more comfortable, as they sit flatter against the ear and create less pressure. Foam plugs can work well but may cause discomfort if they expand too aggressively.
Do sleep ear plugs actually improve sleep quality?
Research suggests they can. Studies in challenging sleep environments have shown improvements in perceived sleep quality and fewer awakenings. Organisations such as the Sleep Foundation recognise noise reduction as a valid strategy for improving sleep continuity, particularly in noisy settings.
How often should reusable ear plugs be replaced?
Even reusable ear plugs wear out over time. Loss of shape, stickiness, or visible damage are signs they should be replaced. Manufacturer guidance should always be followed to maintain hygiene and effectiveness.
Should a GP or audiologist be consulted before using ear plugs long term?
Yes, particularly for anyone with chronic ear problems, hearing loss, tinnitus, or repeated wax buildup. In the UK, advice and referrals can be obtained through the NHS or private audiology services.
Are custom-made ear plugs worth it?
For people who struggle with comfort or fit, bespoke ear plugs can be a significant improvement. Sleep experts such as James Wilson have highlighted custom options as particularly effective for side sleepers or those who cannot tolerate off-the-shelf designs.
Are there alternatives if ear plugs are uncomfortable?
Yes. White noise machines, soundproofing measures, sleep headbands, and smart speaker noise features can all reduce perceived noise without inserting anything into the ear canal. These options are often better suited to people with sensitive ears or medical concerns.
Do ear plugs address the cause of sleep disruption?
They manage symptoms rather than underlying causes. If noise comes from snoring, neighbours, or environmental factors, ear plugs can help, but addressing the source of the noise or improving overall sleep hygiene may provide longer-term benefits.
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