Noise cancelling earplugs: how to choose between plain plugs and electronic buds
We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.
- Soft foam earplugs, high NRR. Best for: Light sleepers dealing with traffic, neighbors or a snoring partner. See options on Amazon
- Moldable silicone putty earplugs. Best for: People who dislike anything deep in the ear canal. See options on Amazon
- Reusable flanged silicone earplugs. Best for: Nightly users who prefer a washable plug. See options on Amazon
- Electronic sleep earbuds with noise cancelling or masking. Best for: People who want to block noise and play calming sound. See options on Amazon
Passive blocking versus active cancelling
The phrase covers two quite different things.
- Passive earplugs physically fill or cover the ear canal. Foam, silicone, wax and pre-molded plastic plugs all work this way. No battery, no sound of their own.
- Active noise cancelling (ANC) is electronic. Apple's support page explains how it works in its earbuds: outward-facing microphones detect outside sounds, and the earbuds counter them with anti-noise before you hear them. An inward-facing microphone also listens for unwanted sound inside the ear.
Some sleep earbuds skip ANC and instead play masking sounds over whatever leaks in. Check product listings carefully: many items sold as noise cancelling earplugs are passive plugs with no electronics at all.
Reading the NRR
Most hearing protectors carry a noise reduction rating. The National Institute on Deafness and Other Communication Disorders (NIDCD) says that, in general, the higher the NRR, the more sound is blocked when the device is worn correctly. The Sleep Foundation puts typical earplug ratings between 22 dB and 33 dB and says either end of that range may suit you, depending on how loud your bedroom is.
Two things matter more than chasing the top number:
- Fit. An NRR assumes correct insertion. A loose plug blocks much less.
- What you need to hear. The Sleep Foundation warns earplugs may make you less likely to wake for an alarm or a crying child. A moderate rating may be the better choice for parents or carers.
The Sleep Foundation says properly worn earplugs should block or significantly reduce snoring, though very loud snoring or a lower NRR may still let some sound through.
Earplug materials compared
| Type | How it seals | Trade-off |
|---|---|---|
| Foam | Rolled thin, then expands to fill the canal | The most common type; sits inside the canal |
| Silicone (moldable) | Rests at the canal entrance and covers it | Little or no depth in the canal, which some find gentler |
| Wax | Molded over the canal opening | Many people consider wax plugs among the most effective types |
| Pre-molded reusable | Flanged plastic, rubber or silicone tips | Washable; NIDCD notes high-fidelity versions lower sound evenly across pitches |
| Electronic sleep buds | Ear tips plus ANC or masking sound | Need charging and sit in the canal; better for listening than pure blocking |
The Sleep Foundation also notes that some earplugs contain latex, so check the listing if you have a latex allergy.
How to fit foam earplugs properly
NIDCD gives these steps for formable foam plugs:
- Roll the plug into a thin tube without creasing it, since creases can let sound through.
- Pull the top of your ear up and back to straighten the canal.
- Slide the plug in so it sits evenly across the opening, and hold it for 20 to 30 seconds while it expands.
- When it is in correctly, it should be barely visible.
NIDCD also says never to force earplugs in and not to cut the foam, which makes it less effective. Your own voice may sound louder or muffled, which is normal. If you cannot get a comfortable seal, NIDCD suggests earmuffs instead, though those are bulky in bed.
Risks of wearing earplugs every night
- Earwax buildup. The Sleep Foundation says regular use may contribute to buildup, which can cause dizziness, ringing, itchy ears and trouble hearing. Cleveland Clinic adds that earbuds can push wax deeper into the canal.
- Canal irritation. Inserting a plug too deeply or pulling it out too fast may damage the ear canal, according to the Sleep Foundation.
- Moisture. Cleveland Clinic says earbuds worn after a shower can trap moisture and raise the risk of swimmer's ear. Let your ears dry before bed.
- Missed alarms. Put your alarm somewhere you will notice it, or use a vibrating alarm.
Clean reusable plugs as the maker directs, and keep hands clean when inserting them. If you would rather not have anything in your ears, a steady sound source is one option: see our white noise machine for sleeping guide.
What to look for when you buy
Soft foam earplugs, high NRR
Best for: Light sleepers dealing with traffic, neighbors or a snoring partner
Foam expands to fill the canal and is the most common sleep plug. Earplug ratings typically sit between 22 and 33 dB NRR, and the rating only holds when the plug is fitted correctly.
Watch out: A deep seal can mean missed alarms, and the foam sits inside the canal. Do not cut them to fit.
See options on AmazonMoldable silicone putty earplugs
Best for: People who dislike anything deep in the ear canal
The Sleep Foundation says silicone plugs generally rest at the entrance of the ear and do not go far into the canal, if at all.
Watch out: They can loosen with pillow pressure, and hair or skin oils can stick to them.
See options on AmazonReusable flanged silicone earplugs
Best for: Nightly users who prefer a washable plug
Pre-molded plugs can be cleaned and reused. NIDCD notes that high-fidelity versions lower sound evenly across pitches, so sound keeps more of its natural quality, just quieter.
Watch out: Sizing matters; choose a set with more than one tip size, and clean them regularly.
See options on AmazonElectronic sleep earbuds with noise cancelling or masking
Best for: People who want to block noise and play calming sound
ANC earbuds use microphones and anti-noise to counter outside sound, and some sleep buds also play masking sounds.
Watch out: They need charging and sit in the canal, which raises wax and pressure concerns. Keep volume at about half or lower, as Cleveland Clinic advises.
See options on AmazonQuestions people ask
- Do noise cancelling earplugs really cancel noise?
- Plain earplugs block sound passively. Only electronic earbuds with microphones and anti-noise actively cancel it. Both reduce noise rather than remove it completely.
- What NRR should earplugs for sleeping have?
- The Sleep Foundation says earplugs typically range from 22 to 33 dB NRR and either end may suit you. A good fit matters as much as the rating.
- Is it bad to sleep with earplugs every night?
- Many people do, but regular use may contribute to earwax buildup and canal irritation. See a doctor if you get ear pain, itching, dizziness or muffled hearing.
- Will earplugs block snoring?
- The Sleep Foundation says properly worn earplugs should block or significantly reduce snoring, though very loud snoring may still get through.
- How do I keep foam earplugs from falling out?
- Roll them thin, pull your ear up and back, insert, and hold for 20 to 30 seconds while the foam expands, as NIDCD describes.
Sources
- Best Earplugs for Sleeping (buying guide and safety sections) (www.sleepfoundation.org/best-sleep-products/best-earplugs-for-sleep), Sleep Foundation
- Hearing Protectors (nidcd.nih.gov), NIDCD, National Institutes of Health
- Is It OK To Sleep With Earbuds In? (health.clevelandclinic.org), Cleveland Clinic
- Active Noise Cancellation and Transparency modes for AirPods (support.apple.com), Apple Support