Is sleeping with earplugs healthy?
For centuries, people have been looking for ways to block out noise. In *The Odyssey*, Odysseus stuffs beeswax into his crew’s ears so they won’t hear the sirens. Commercial earplugs, of course, are much more recent. In 1907, the German pharmacist Maximilian Negwer launched the Ohropax brand, derived from the German “Ohr” (ear) and the Latin “pax” (peace). In France, Boules Quies entered the market, named after the Latin “quies” (peace).
One well-known user was the French writer Marcel Proust. He had the walls of his bedroom on Paris’s Boulevard Haussmann lined with cork to block out the noise of carts, horses, and the first cars, and he also wore Boules Quies in his ears. The need for nighttime quiet grew alongside industrialization and traffic. That need has remained.
Why sleep with earplugs?
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.
Your brain continues to process sound while you sleep. On an EEG, a measurement of brain activity, so-called K-complexes and sleep spindles can be seen. These are patterns that appear to stabilize sleep, so that not every sound wakes you up. Whether a sound wakes you up depends on three things:
- The nature of sound. Research by the World Health Organization (WHO) shows that it’s not just the volume that matters. Sudden changes are more likely to startle you than a constant sound.
- The meaning. Loud, meaningful, and unpredictable sounds are the most disruptive: a child starting to cry, traffic, shouting in the street.
- Your sleep stages. At the beginning of the night, you experience relatively more deep sleep, and on average, it is harder to wake you from deep sleep than from light sleep. During REM sleep, your responsiveness fluctuates more significantly.
So the problem is rarely noise in and of itself, but rather noise that changes suddenly or has some significance.
You don’t need complete silence to get a good night’s sleep. And waking up every now and then is normal. It only becomes a problem when unexpected noise keeps waking you up.
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.
It has also been demonstrated that earplugs can help protect sleep. In a lab study by Mathias Basner and colleagues (University of Pennsylvania, journal *Sleep*, 2026), 25 healthy adults aged 21 to 41 spent seven nights sleeping in the lab. Airplane noise cost them an average of about 23 minutes of deep sleep per night. With earplugs, that loss was largely prevented.
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.
In addition, users who are accustomed to earplugs may find it difficult to sleep without them, which can lead to restless nights when they are not available.
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.
Please note: that noise reduction rating is measured in a lab, with earplugs inserted perfectly. In practice, the noise reduction is lower. The U.S. National Institute for Occupational Safety and Health (NIOSH) therefore recommends reducing the specified value by half for foam earplugs. Furthermore, earplugs are less effective at attenuating low-frequency sounds—such as snoring or the hum of traffic—than high-frequency sounds. They make sounds quieter, but rarely render them inaudible. A good fit makes the biggest difference in this regard.
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.
Cleaning Tips:
- Clean reusable earplugs frequently (daily or at least three times a week)
- Use lukewarm water and soap if necessary
- Let them dry thoroughly before using them again
- Consult your family doctor if you have any symptoms
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.
What about smart earbuds?
More and more electronic or “smart” sleep earplugs are coming onto the market. According to Van de Laar, there is little solid comparative research showing that they protect sleep better than well-fitting regular earplugs. So for now, the fit is more important than the technology.
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.
What is pink noise?
Pink noise is a type of noise in which the low frequencies are relatively more prominent. As a result, the sound seems deeper, more like steady rain or a waterfall.
White or Pink Noise vs. Earplugs
| Feature | White or pink 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) |
| Evidence for Better Sleep | Very limited; pink noise reduced REM sleep (Riedy et al., 2021; Basner et al., 2026) | Protected deep sleep from aircraft noise (Basner et al., 2026) |
| Hearing | Prolonged exposure to high volume can strain your hearing | Safe when used correctly and with proper hygiene |
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.
What does the research say about white noise?
White noise is popular, but the evidence is scant. Here are three sources in a row:
- Systematic review. Samantha Riedy and colleagues (Sleep Medicine Reviews, 2021) reviewed 38 studies on continuous white noise as a sleep aid. The quality of the evidence that it improves sleep was very low. The researchers also point out that continuous white noise can negatively affect sleep and hearing.
- Laboratory study. In the study by Basner et al. (2026), pink noise at 50 decibels reduced REM sleep by an average of about 19 minutes per night. Airplane noise combined with pink noise reduced both deep sleep and REM sleep and resulted in approximately 15 minutes of additional wake time. Basner warns against its use, particularly in children, whose brains are still developing.
- Sleep researcher. Merijn van de Laar (De Morgen, 2026) believes the evidence is insufficient to recommend white noise as a sleep-promoting intervention. It’s not harmless either: as with any continuous sound, prolonged exposure at too high a volume can damage hearing.
A note regarding the lab study: the group was small, young, and healthy, and only pink noise was tested. It is plausible that white noise has the same effect, but this has not been investigated. There is also no convincing evidence that the nature sounds in apps—which are touted as soothing—actually improve your sleep.
Do you use white noise after all?
A study on baby sleep machines (Hugh et al., Pediatrics, 2014) showed that all 14 devices tested could exceed the recommended limit of 50 decibels for neonatal units at a distance of 30 centimeters. The researchers therefore recommend:
- Keep the volume low.
- Place the device or phone as far away from your head as possible.
- Use a timer so the sound doesn’t play all night long.
Sleeping with earplugs – Conclusion
Sleeping with earplugs can be an effective way to improve your sleep quality in a noisy environment. Choose the type of earplug that works best for you and make sure to maintain good hygiene for both the earplugs and your ears. If you’re sensitive to distracting background noise, give it a try and discover for yourself the benefits of a quiet night’s sleep. Not interested? Then check out what white or pink noise can do for your sleep. And above all… sleep well!
Recent research points in one direction. Well-fitting earplugs protect your sleep from unpredictable noise. White noise and nature sounds are not proven sleep aids.
Do you often wake up even though your bedroom is quiet, or do you consistently feel unrested during the day? If so, the cause may not be noise. Talk to your doctor about it.
Sources:
- Basner, M., et al. (2026). Efficacy of pink noise and earplugs for mitigating the effects of noise on sleep. Sleep, 49(5), zsag001.
- Riedy, S.M., Smith, M.G., Rocha, S., & Basner, M. (2021). Noise as a sleep aid: a systematic review. Sleep Medicine Reviews, 55, 101385.
- Hugh, S.C. et al. (2014). Infant sleep machines and hazardous sound pressure levels. Pediatrics, 133(4), 677–681.
- NIOSH (1998). Criteria for a Recommended Standard: Occupational Noise Exposure. Publication 98-126.
- De Rek, W. (September 28, 2026). White noise, nature sounds, or earplugs: not all remedies for nighttime noise are harmless. De Morgen. Includes quotes from sleep researcher Merijn van de Laar.
