Is sleeping with earplugs healthy?
Many people use earplugs to fall asleep faster and sleep deeper, especially when they are bothered by ambient noise such as a snoring partner, noisy neighbors or traffic. But is it actually healthy to sleep with earplugs? Let’s take a closer look at this.
Why sleep with earplugs?
Earplugs muffle noise without putting pressure on your ear and can significantly improve your sleep because you:
- fall asleep faster: less noise helps your brain unwind.
- sleep deeper: less likely to be awakened by noises at night.
- experience less stress: knowing you can sleep undisturbed gives peace of mind.
- develop a better sleep pattern: regular, deep sleep contributes to your overall health.
Just because sleeping with earplugs is safe doesn’t mean you have to do it. Some people just backfire and become more stressed because they feel like they can’t hear anything. That makes them feel uncomfortable, sometimes unsafe, and that slight anxiety can lead to harder to fall asleep. Obviously, that can’t be the intention.
When you’re really used to earplugs, it’s usually hard to do without them. That doesn’t have to be a problem, but it can lead to restless nights when you don’t have them available due to unforeseen circumstances.
Are earplugs safe when you sleep?
Good news: earplugs are generally safe, provided you use them correctly. They are placed in the outer part of your ear canal, so they won’t damage your inner ear. Plus, they can reduce noise pollution by 27 to 35 decibels.
According to ENT specialist Sietske Meinesz, using earplugs while sleeping is not harmful or bad for your ears, provided you do not suffer from ear infections or accumulation of earwax. However, it is important to keep reusable earplugs clean to prevent accumulation of earwax and bacteria.
Although wearing earplugs is generally safe, daily use can lead to accumulation of earwax or irritation of the ear canal. It is therefore important to take good care of your ears and consult your doctor in case of complaints. In addition, it is essential to clean reusable earplugs regularly.
Clean them often, preferably daily but at least three times a week, with lukewarm water and some soap if necessary. Let them dry thoroughly before reusing them. Foam and wax earplugs are less suitable for cleaning and therefore less reusable. Some manufacturers also offer specific maintenance sprays or care products.
Types of sleep earplugs
There are several types available. You can often find them at the drugstore or pharmacy, and each has its own characteristics:
- Foam earplugs: These offer high cushioning and are designed for single use.
- Wax ear plugs: They are very soft and mold to the ear canal; reusable up to 10-15 times.
- Earplugs with filter: They often offer good and high attenuation (up to 27 dB) and some variants in the market are reusable up to 100 times.
- Custom-made earplugs: These offer the best fit and comfort, tailored to the shape of your ear, especially when sleeping on your side, and are reusable multiple times. Belgian sleep expert Annelies Smolders of Start to Sleep recommends that if you choose to sleep with earplugs, it is best to invest in comfortable, custom-made earplugs. They have a perfect fit and are very durable.
Are there alternatives to earplugs?
Yes, white noise can be an effective alternative to earplugs to improve your sleep quality, especially if you suffer from distracting sounds. White noise is a constant background noise that helps mask other, sudden sounds. Read how white noise works and when it can be useful here:
- Difficulty with complete silence: Some people find complete silence uncomfortable. White noise then provides a soothing background.
- Sensitivity to wearing earplugs: If your ears get irritated easily or you suffer from accumulation of earwax, white noise may be a better option.
- Noisy environment: White noise is especially effective when you are exposed to varying sounds, such as barking dogs or traffic noise.
What is white noise?
White noise is a sound that combines all audible frequencies and sounds like a constant noise, similar to a gently blowing fan, a rustling radio or rain tapping against the window. It helps the brain focus on a uniform sound, making you less likely to be disturbed by varying environmental sounds.
White noise versus earplugs
| Feature | White noise | Earplugs |
|---|---|---|
| Blocking sounds | Masking, but not completely | Full or partial attenuation |
| Comfort | No physical strain | Can sometimes cause pressure in ear canal |
| Hygiene | No cleaning required | Regular cleaning required |
| Cost | If desired, one-time investment in a device | Inexpensive (disposable) to pricey (custom-made) |
How can white noise help you sleep better?
- Masking sounds: White noise covers up other, surging sounds such as snoring, traffic or nearby parties. As a result, your sleep is less likely to be interrupted.
- Relaxation and focus: The monotonous tone of white noise can be relaxing and put your brain into a resting state, which helps you fall asleep faster.
- Suitable for people with hyperacusis: For people who are sensitive to sounds, white noise can provide a softer solution than earplugs because it does not completely block ambient noise but softens it.
Sleeping with earplugs – Conclusion
Sleeping with earplugs can be an effective way to improve your sleep quality in noisy environments. Choose the type of earplug that suits you best and ensure proper hygiene of the plugs and your ears. If you are sensitive to disturbing ambient noise, try it out and discover for yourself the benefits of a quiet night. No sense? Then check out what white noise can do for your sleep. And above all … sleep well!
