Quick answer: the best earplugs for sleep for most people are comfortable, reusable silicone plugs such as the Loop Quiet 2, and side sleepers should look at a low-profile design such as the Loop Dream, while Mack’s Ultra Soft Foam is the budget pick with the highest rating on paper (NRR 33). Earplugs cut down how much noise reaches you, but they also muffle alarms and need regular cleaning or replacing, so read the safety section below before you buy.
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Who This Is For
- A snoring partner or a noisy household is disrupting your sleep every night
- Street noise or other environmental sound keeps interrupting you before you’re even fully aware of it
- You’re a side sleeper and bulky earplugs press uncomfortably into your ear against the pillow
- You want a reusable option instead of constantly buying and replacing foam plugs
- You’re not sure whether foam or silicone fits your situation, or what noise reduction rating actually matters
- You’ve tried total silence before and found it made small noises more noticeable, not less
What the Research Says About Noise and Sleep
The World Health Organization’s 2018 environmental noise guidelines for Europe make strong recommendations on night-time noise. In its summary table, night-time road traffic noise above 45 dB Lnight, railway noise above 44 dB and aircraft noise above 40 dB are described as associated with adverse effects on sleep. That is guidance about how loud the street outside should be, not a promise that plugs fix it, but it is why noise is worth taking seriously.
The evidence that earplugs themselves improve sleep is more modest than it is often made to sound. A randomized trial of 64 intensive care patients in Critical Care tested nightly earplugs and eye masks. The main outcome, the share of deep (N3) sleep, did not differ significantly between groups, but the earplug group had fewer prolonged awakenings and more deep sleep when the devices were well tolerated. About 30 percent of that group did not wear them all night, mainly because of discomfort or anxiety, and clinical outcomes did not change. A hospital ward is not a bedroom, so treat this as a sign that earplugs can help for people who can tolerate them, not as proof of a large effect.
If light is part of your problem too, such as a partner who reads with a lamp on or streetlight coming through a window, pair earplugs with a darker room. See our guides to blackout curtains for sleep and the best sleep masks if that applies to you.
Are Earplugs Safe Every Night? Who Should Be Careful
The Sleep Foundation says regular use of earplugs could contribute to earwax buildup, which can cause dizziness, ringing in the ears, itchy ears and hearing difficulties. It also warns that pushing plugs in too deeply or pulling them out too quickly risks harming the ear canal, and that earplugs may stop you hearing critical sounds such as an alarm or a child crying. A medically reviewed Healthline article adds that bacteria growing on earplugs can cause ear infections, which can be painful and, if left untreated, may lead to lasting problems such as hearing loss.
To lower those risks, the Healthline reviewer advises the following:
- Insert plugs only far enough to block sound, because deep insertion can irritate the eardrum.
- Replace disposable plugs, especially foam, every few days. Mack’s own page says to discard its foam plugs after several uses or as soon as dirt or wax builds up, and that they cannot be cleaned.
- Clean reusable plugs daily with warm water and mild soap, and let them dry completely. An audiologist’s review of Loop earplugs also suggests wiping off wax or debris and replacing silicone ear tips every three to six months, but follow the maker’s own instructions for your pair.
Be extra careful, or talk to a doctor first, if you have ear pain, an ear condition, or any of the symptoms above, as the Sleep Foundation advises for anyone with an underlying condition or discomfort. Think twice if you are a parent or caregiver who needs to hear a child or an alarm overnight.
If the noise you are blocking is a partner’s loud snoring, earplugs protect you but do nothing for them. Loud snoring with gasping or pauses in breathing is worth raising with a doctor, and our guide to sleep apnea symptoms and when to see a doctor explains the warning signs. For milder, position-related snoring, see the best pillow for snoring.
What to Look For
Noise reduction rating
The Sleep Foundation says typical sleep earplugs are rated between 22 and 33 dB, with higher numbers blocking more sound. A higher rating also means a greater chance of missing an alarm. Brands use different rating scales, so compare like with like: Loop lists the Quiet 2 at up to 24 dB SNR and 14 dB NRR, while Mack’s lists its foam plug at 33 dB NRR.
Material and profile
Foam is cheap and disposable, while silicone is reusable. For side sleeping, the Sleep Foundation says low-profile designs that don’t protrude work best, because anything that sticks out presses against the pillow.
Fit and replacement
A poor fit lets sound in and can hurt. An audiologist review of Loop earplugs says finding the right fit takes some trial and error, so look for ear tips in several sizes and a return policy. Plan for ongoing cleaning for reusable plugs and regular replacement for foam.
Best Earplugs for Sleep
Prices change often, so use the links to check the current price. Specs below come from each maker’s own website, checked on 2 October 2026, and the Amazon listings can differ.
How we picked these: we prioritized clearly stated noise reduction ratings, comfort for extended overnight wear, and a meaningful difference between picks: a reusable option, a budget disposable option, and a side-sleeper-specific option, rather than three similar products. Each pick also gets a rating out of 10 based on manufacturer specs, verified retailer listings, and patterns across verified buyer reviews, scored against the specific need in its heading. We don’t accept payment for placement in this list, and picks are updated when a better option comes along or a listing goes stale.
Loop Quiet 2 Earplugs: Best Overall
Rating: 9.0/10
Check today’s price and customer reviews on Amazon.
What it is: A reusable soft-touch silicone earplug that Loop rates at up to 24 dB SNR and 14 dB NRR. It comes with four pairs of silicone ear tips (XS, S, M and L) and a keychain case. Loop lists it at $24.95 on its US site with 100-day returns.
Pros: Reusable and easy to wipe clean; four tip sizes for a customized fit; a long return window; an audiologist’s review describes it as ideal for sleep and everyday quiet.
Cons: Higher upfront cost than disposable foam; its NRR of 14 is lower than Mack’s 33, so for very loud noise a foam plug may block more; an audiologist review noted that some users felt slight discomfort sleeping on their side.
Best for: Readers who want a durable, reusable pair for everyday noise such as traffic and household sounds.
Mack’s Ultra Soft Foam Earplugs: Best Budget
Rating: 8.5/10
See current pricing and availability on Amazon.
What it is: A polyurethane foam earplug with a 33 dB NRR, the highest in Mack’s foam range. Mack’s sells it in packs from 3 to 100 pairs, lists sleep among its intended uses, and shows prices from $2.99 to $49.99 depending on pack size. The Amazon listing we link to is a 7-pair pack with a carrying case.
Pros: Very high noise reduction rating; inexpensive per use; soft foam is comfortable for many sleepers; made in the USA according to Mack’s.
Cons: Not reusable: Mack’s says to discard them after several uses or as soon as dirt or wax builds up; the highest rating also means the most muffled alarms.
Best for: Readers who want maximum noise blocking at a low cost per use and are happy to replace plugs often.
Loop Dream Earplugs: Best for Side Sleepers
Rating: 8.4/10
What it is: A reusable earplug made with Loop’s softest silicone and foam-silicone ear tips, rated at 27 dB SNR, the highest in the Loop range. Loop says its low-profile shape was designed with side sleeping in mind to reduce pressure all night. It includes four tip sizes plus dual tips and a bedside case, and Loop’s page offers 100-day returns. Loop’s European page lists it at 44.95 euros, so check the listing for the current US price.
Pros: Low-profile design aimed at side sleepers; reusable; several tip options; a long return window.
Cons: Fit can take trial and error, as with any earplug; check whether an NRR figure is listed before comparing it with Mack’s NRR, because its 27 dB SNR is not directly comparable.
Best for: Side sleepers who’ve struggled with bulkier earplugs pressing against the pillow.
Which One Should You Choose?
- You want a reusable pair for everyday noise: the Loop Quiet 2.
- You sleep on your side: the Loop Dream, for its low-profile shape.
- You need the most blocking for the least money: Mack’s Ultra Soft Foam, replacing the plugs often.
- You need to hear an alarm or a child: choose the lowest rating that gets you through the night, or skip earplugs and mask the noise with sound instead.
FAQ
What are the best earplugs for sleeping?
Our top-rated pair is the Loop Quiet 2 at 9.0 out of 10, a reusable silicone plug with four tip sizes. Mack’s Ultra Soft Foam is the budget pick with a higher NRR of 33, and the Loop Dream is our pick for side sleepers.
What are the best earplugs for side sleepers?
Look for a low-profile design that does not stick out, which the Sleep Foundation says works best for side sleeping. The Loop Dream is built with side sleeping in mind, while an audiologist review of the Loop Quiet 2 noted that some users felt slight discomfort when lying on their side.
Are earplugs safe to wear every night?
They can be, with care. The Sleep Foundation says regular use could contribute to earwax buildup, which can cause dizziness, ringing in the ears, itchy ears and hearing difficulties, and that inserting plugs too deeply or removing them too quickly risks harming the ear canal. A medically reviewed Healthline article adds that bacteria on dirty plugs can cause infections, so replace foam plugs every few days, clean reusable ones daily, and talk to a doctor if you have ear pain, an underlying ear condition or any of those symptoms.
What noise reduction rating do I need for sleep?
The Sleep Foundation says earplugs typically have an NRR between 22 and 33 dB, and that correctly worn earplugs should block or significantly reduce the sound of snoring, though a loud snorer or a lower rating may still let some sound through. Brands use different scales, so compare like with like: Loop lists the Quiet 2 at up to 24 dB SNR and 14 dB NRR, while Mack’s lists 33 dB NRR.
Will earplugs block a smoke alarm or someone calling for help?
They can. The Sleep Foundation warns that earplugs may stop you hearing critical sounds such as alarms or a child crying, and Healthline notes that custom-made earplugs can block out an alarm clock or emergency alert. If you need to hear those sounds overnight, weigh that before using earplugs, and ask a doctor or audiologist if you are unsure.
Can earplugs help with a partner’s snoring?
They can reduce how much of the noise reaches you, but they do nothing for the snoring itself. Loud snoring with gasping or pauses in breathing is worth raising with a doctor, because it can be a sign of sleep apnea.
What if total silence feels harsh instead of soothing?
Some people find complete silence makes small remaining sounds more noticeable, not less. A white noise machine is a gentler alternative that masks noise rather than blocking it entirely, and some people prefer combining a lower-rated earplug with steady background sound over a high-rated earplug alone.
Key Takeaways
Earplugs are a simple, affordable way to cut noise, though the research on whether they improve sleep is modest. The Loop Quiet 2 is our top overall pick, Mack’s Ultra Soft Foam is the budget option with the highest rating on paper, and the Loop Dream suits side sleepers who need a lower profile. Clean or replace them on schedule, remember they can muffle alarms, and talk to a doctor if you notice ear pain, dizziness, ringing in the ears or hearing changes.
About this article
Written by the Sleep Fixes editorial team. We’re not medical professionals. We research each topic against primary sources and hold ourselves to being critical and thorough about what actually makes it onto the site.
This article is part of Sleep Fixes. It is not medical advice, and prices and specifications should be verified with the manufacturer before purchase.