Generally, yes. Sleeping with earplugs every night is not known to damage hearing and is common practice among people who live near roads, share a bed with someone who snores, or simply sleep lightly. The problems that do come up are practical rather than serious: earwax build-up, sore or irritated ear canals, and the question of whether you would hear a smoke alarm, a child or the front door. All three can be managed with a few habits.
Here is what can go wrong, how to avoid it, and the signs that mean a trip to the pharmacist or GP.
The things that can go wrong
Earwax. Ears clean themselves by moving wax slowly outwards. An earplug pushed into the canal every night can push wax back in and compact it, and some people find that nightly plugs lead to a blocked feeling, muffled hearing or occasional discomfort. The NHS has clear guidance on earwax build-up; the short version is that it is common, usually harmless and often clears on its own or with a few days of olive oil drops from a pharmacy. Do not use cotton buds to clear it, with or without earplugs.
Irritation and infection. A plug that is dirty, damp or too large can rub the skin of the canal, and a warm, slightly moist ear canal is a good place for bacteria and fungi to settle. This is more likely with foam plugs that are reused for too long, or silicone plugs that are never washed. Pain, itching, discharge or a feeling of fullness are the signs to watch for.
Not hearing what you need to hear. A well-fitted foam plug reduces sound by somewhere between twenty and thirty decibels. That takes traffic and snoring down to a murmur, but it also takes the edge off an alarm clock, a smoke alarm on the landing, or a child calling from another room. Most people still hear a loud alarm through plugs, particularly one in the same room, but "most" is not "all".
Dependence. Not physical, but habitual. Some people find that after months of plugs, ordinary night-time sounds feel intrusive when they sleep without them, for instance in a hotel. This is a preference rather than a harm, and it passes within a few nights.
In short: Nightly earplugs are fine for most people. Keep them clean, replace foam ones often, do not force them in, and check that you can still hear your alarms.
How to use them safely
Insert gently. For foam plugs: roll the plug into a thin cylinder, reach over your head with the opposite hand and pull the top of the ear up and back to straighten the canal, slide the plug in and hold it for twenty or thirty seconds while it expands. It should sit in the canal, not be crammed deep into it. If it hurts, it is in too far or the plug is too big.
Take them out slowly. Twist gently to break the seal before pulling. Yanking a plug out can be uncomfortable and, in a canal full of wax, unhelpful.
Keep them clean. Foam plugs are cheap because they are meant to be replaced; a pair a week, or sooner if they look grubby or stop springing back, is a reasonable rule. Silicone and other reusable plugs should be washed in warm soapy water and dried fully before going back in. Never share plugs.
Consider a lower level of blocking. If you are a side sleeper who finds in-canal plugs uncomfortable, or you worry about missing sounds, mouldable wax or silicone putty plugs sit over the entrance to the canal rather than inside it. They block a little less, which is sometimes exactly what you want. Our guide to foam, silicone or wax earplugs compares the trade-offs.
Test your alarms. With the plugs in, have someone set off the smoke alarm briefly, or at least sound your alarm clock from across the room. If you cannot hear it, use a lower-attenuation plug, a vibrating alarm or a bed-shaker.
Give your ears a night off now and then. Not essential, but it lets you notice any build-up or soreness before it becomes a problem.
Who should be more careful
Parents of young children, carers, anyone responsible for hearing a night-time call, and people who live alone and rely on a smoke alarm to wake them should think carefully about how much sound they block. A lighter plug, one ear only, or steady background sound instead of plugs may be a safer balance.
People who already get frequent ear infections, have had ear surgery, wear hearing aids, or have a perforated eardrum should ask a GP or pharmacist before starting nightly earplugs.
When to see a pharmacist or GP
Ear pain, itching that does not settle, discharge, a persistent blocked feeling, ringing in the ears or noticeably reduced hearing all warrant a conversation. A pharmacist is the right first stop for a suspected wax build-up or mild irritation; a GP is the right stop for pain, discharge or anything that has lasted more than a week or two. Do not put drops in an ear that is painful or discharging without advice.
Choosing plugs for nightly use
If you are going to wear them every night, comfort and hygiene matter more than raw noise blocking. Softer, slower-expanding foam or washable silicone suits most side sleepers; wax putty suits people who cannot tolerate anything in the canal. Our full guide to earplugs for sleeping explains what to look for.
Three types that suit nightly use
Washable silicone for the long haul, soft foam for the most blocking, wax putty for anyone who dislikes plugs inside the ear.
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Reusable silicone earplugs for sleep
Example: Loop Quiet
Loop Quiet earplugs are marketed as reusable silicone plugs with a round, low-profile shape and several ear-tip sizes in the box. Manufacturer information describes them as intended for sleep, focus and noise sensitivity.
- Best for
- Side sleepers and people who want a washable, reusable option
- Key feature
- Low-profile, flexible silicone with interchangeable tip sizes
- Why it may help
- They sit flatter than foam, so they are less likely to press into the ear on a pillow, and they can be washed rather than thrown away.
- Worth knowing
- Generally a little less noise reduction than a well-inserted foam plug; fit depends on choosing the right tip size.
Soft foam earplugs
Example: Mack's Ultra Soft Foam Earplugs
Foam plugs are compressed, inserted and allowed to expand. Mack's Ultra Soft are marketed as a low-pressure foam intended for sleeping and are sold in multi-packs. Foam plugs are single- or few-use and should be replaced regularly.
- Best for
- Maximum noise reduction at low cost
- Key feature
- Slow-recovery foam that expands to seal the ear canal
- Why it may help
- For steady noise such as traffic or a partner's snoring, a well-fitted foam plug usually gives the greatest reduction of the common types.
- Worth knowing
- Can feel bulky for side sleepers; disposable, so the cost adds up; check the SNR rating on the pack.
Mouldable wax or silicone putty earplugs
Example: Quies natural wax earplugs; Mack's Pillow Soft silicone
Putty-style plugs are pressed over the ear opening rather than inserted into the canal. Wax versions (such as Quies) and silicone versions (such as Mack's Pillow Soft) are both marketed for sleep and swimming.
- Best for
- People who find in-canal plugs uncomfortable
- Key feature
- Soft putty that moulds over the entrance to the ear canal
- Why it may help
- Because nothing goes inside the canal, many people find them the most comfortable option for side sleeping, and they seal well when applied properly.
- Worth knowing
- Single-use or short-life; can pick up hair and lint; less suited to very loud environments.
Where to go next
Earplugs treat the symptom, which is fine, but it is also worth looking at the source. Our guide to blocking out noise at night covers the room-level fixes. If you find you wake at every small sound whether or not you wear plugs, are you a light sleeper is the better starting point. For more short answers, see our sleep questions.
Sources and further reading
- NHS: Earwax build-up
- NHS: Sleep and tiredness
- Sleep Foundation: Sleep Foundation
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Written and reviewed by the Quiet Mind Sleep editorial team in line with our editorial policy. Spotted an error? Let us know.
