Is It Safe to Sleep with Earplugs?

Earplugs can be a helpful aid for enhancing sleep quality. Just be sure to replace them regularly and avoid inserting them too deeply into your ear canal.

While earplugs are primarily used to protect ears from loud noises, many people also rely on them for sleep. They can make a substantial difference for light sleepers or those living in noisy environments. Still, there’s ongoing discussion about whether sleeping with earplugs nightly is advisable.

Read on to explore the advantages and potential downsides of using earplugs regularly while sleeping.

What are the benefits?

Wearing earplugs to bed can markedly improve sleep quality. For numerous individuals, earplugs are the only practical way to filter out disruptive sounds—like traffic from a nearby highway or a partner’s snoring.

This matters because sleep quality is as important as sleep duration. Loud noises can rouse you from deep sleep. Even brief awakenings can have lingering effects, since it takes time for your body to return to the restorative deep-sleep stage it needs after a full day.

Given how crucial sleep is for overall health, earplugs offer benefits that extend well beyond simply getting more rest.

Are there any side effects?

Earplugs are largely safe, but they carry some possible side effects, particularly with frequent use.

Over time, earplugs can push earwax deeper into the ear canal, causing buildup. This can lead to issues such as temporary hearing impairment and tinnitus. Clearing impacted wax may require ear drops to soften it or professional removal by a clinician.

Earplugs can also contribute to ear infections. While wax buildup can be a factor, bacteria accumulating on earplugs themselves can also lead to infections. Ear infections are often painful and, if not treated, can cause lasting problems like hearing loss.

What’s the best type for sleeping?

Earplugs are commonly classified as vented or non-vented. Vented plugs include a small hole to equalize pressure in the ear. These are useful for activities like flying or diving, but they don’t necessarily perform better than non-vented plugs for sleep.

Earplugs are also grouped by material:

• Wax.Wax earplugs are easy to mold to your ear’s shape. They’re a solid option for both sleeping and swimming because they’re waterproof.
• Silicone. Hard silicone plugs are reusable but can be uncomfortable for sleeping, particularly for side sleepers. Soft silicone earplugs behave similarly to wax and often feel more comfortable. Some people, however, feel they don’t block noise as effectively as other varieties.
• Foam.Foam earplugs are the most affordable choice. Their softness makes them well-suited for sleeping, but the porous material can harbor bacteria, so frequent replacement is necessary.

You can also consult your doctor about custom earplugs. These are made by taking an impression of your ear and producing a reusable plug shaped to fit. Custom plugs are usually pricier and still require routine cleaning. They’re excellent at blocking sound—sometimes so effective that they may muffle alarms or emergency alerts, so use them cautiously.

How do I use them?

Proper earplug use lowers the chance of experiencing side effects.

Follow these steps for safe use:

• Roll the earplug between clean fingers until it’s slim enough to insert.
• Pull your earlobe away from your head.
• Place the earplug just far enough to reduce noise. Avoid pushing it as deep as possible to prevent irritating the eardrum lining.
• If you’re using foam plugs, hold your hand over your ear until the plug expands to fill the canal.

If you use disposable earplugs, especially foam types, replace them every few days. To prolong their life, you can wash reusable plugs daily with warm water and mild soap—just make sure they’re fully dry before reinserting them.

The takeaway

For light sleepers or those who need to sleep in noisy places, earplugs can be an excellent way to improve sleep quality. Just remember to clean or replace them regularly to avoid ear infections, and never insert them too deeply into your ear.