The Best Earplugs for Sleeping, According to Our Audio Testing System

If none of the above work for you—or if you’re looking for more reusable choices—here are additional earplugs we tested that performed well but didn’t quite make the top picks:

• Alpine Silence Earplugs: These reusable earplugs reduced noise levels by 13.5 dB, which was only a bit lower than our favorite reusable pair, the Loop Quiet 2 (13.6 dB). It earned a perfect ease-of-use score for comfort, and Scherma said they were "extremely easy" to insert into his ear. We liked that this one came with different bud sizes, unlike other pairs we tested from the brand, but Scherma reported that it was a bit difficult to replace the tips.
• Mack's Slim Fit Soft Foam Earplugs: Scherma found these to be the "easiest to put in the testing ear so far," but he struggled to fit them in his actual ear. In our Tech Lab tests, they were slightly better at reducing noise levels than the Mack's Ultra Soft Foam Earplugs (our best overall pick), but the latter were more comfortable and easier to use.

Our product analysts evaluated 16 pairs of earplugs in the Good Housekeeping Institute Tech Lab. Each model received two scores—ease of use and performance—which were then combined into an overall rating.

✔️ Ease of use: Scherma assessed how simple each pair was to insert and how securely the earplugs stayed in place.

• Ease of placement: He inserted each earplug and rated the difficulty on a 1–5 scale.
• Fit: He noted whether each earplug stayed put or fell out.

We averaged the placement and fit ratings to generate each product’s ease-of-use score.

Brandon Peters-Mathews, M.D., a board-certified sleep physician at Virginia Mason Medical Center and creator of the Insomnia Solved program, says finding the right pair of earplugs for sleeping is as simple as identifying the reason why you need them: Does your bed partner snore? Is there other environmental noise? Are you simply a light sleeper? He says these questions should help guide your purchase. Here are a few factors to consider:

✔️ Check the noise-reduction rating (NRR): In our Tech Lab tests, we found that the NRR rating didn't always match up perfectly with our recorded measurement of sound level reduction. However, it's a good gauge of whether an earplug will block mild to loud noises. "The louder the snore, the stronger the earplugs you want," Scherma says. "But in general, I'd say anything 20+ would probably work fine for sleepers."

✔️ Consider the materials: If comfort and cost are a concern, opt for soft foam earplugs, recommends Dr. Peters-Mathews. He says these inexpensive models are typically used to reduce occupational noise exposure. Still, they work wonders at night because they're small enough to fit a range of ear canals without protruding into your pillow and are safe for extended use. Plus, our tests in the Tech Lab found that foam disposable earplugs were better at reducing noise levels than silicone disposable models.

✔️ Assess your environment and life situation: It's safe to wear earplugs to sleep, but you want to avoid earplugs that work too effectively. Earplugs vary in noise reduction rating (NRR), with the highest on the market blocking 33 dB (for reference, noise above 85 dB can cause permanent hearing damage). "If there were an emergency such as a fire alarm, you would want to be able to wake to respond," says Dr. Peters-Mathews. You'll also want your earplugs to have a lower NRR if, say, you need to anticipate a hungry newborn's cry in the middle of the night or hear your alarm in the morning.

✔️ Consider how long (and when!) you'll use the earplugs: If you plan to use earplugs to sleep every night—for example, you have a partner who snores loudly—reusable earplugs can be more cost-effective. If you're trying to block out noise while sleeping on a trip (in a room with others or on public transportation), disposable earplugs could be a good fit. If you'd like to use the earplugs for more than just sleep, opt for ones that come with a case and have a high NRR. "As for concerts, you are probably going to want something at a minimum of NRR 30+, as it's going to be way louder than any snore can create," Scherma says.

While NRR labels are required by law on all hearing protectors sold in the U.S., everyone processes sound differently. You might wake up at the mere sound of a dog barking, while it could take a foghorn to stir your partner. To better gauge how your earplugs are performing, try the Sound Level Meter by the National Institute for Occupational Safety and Health. The free iTunes app, designed by sound engineers and hearing-loss experts, accurately measures how much noise your earplugs absorb.

To test your responsiveness, Dr. Peters-Mathews recommends listening to your alarm clock while wearing your earplugs before you actually fall asleep. While sleeping with earplugs is certainly a helpful way to ward off disturbances and reduce overall stress, consult your primary care physician if insomnia persists, and discontinue use if you experience soreness, says Dr. Peters-Mathews.

In our Tech Lab tests, disposable earplugs tended to reduce the largest amount of sound. However, reusable earplugs also performed well and may suit your preferences better. Reusable earplugs are typically made of silicone and have a similar shape and feel to earbuds for music (like AirPods). Disposable earbuds are typically made with foam and feel comfortable in the ear.

"Everyone's got different tastes, so I recommend trying out a few to see what's most comfortable," Scherma says. In the end, it may just come down to whether you dislike one-time-use products and the waste they create. "You will have to clean it, though, so if you hate having to clean them over and over, just get disposable," Scherma shares.

The experts in the Good Housekeeping Institute Tech Lab test all sorts of audio gear and equipment, like earbuds, headphones, and speakers. To test the best earplugs for sleeping, Test Engineer Alec Scherma tested 16 earplugs with a MiniDSP to record sound levels and rate the ease of use of each pair. Scherma regularly tests products in the Tech Lab, drawing on his mechanical engineering degree.

Isabella Cavallo is the editorial commerce editor at the Good Housekeeping Institute. She rewrote this story after Scherma's most recent tests with data, detailed notes, new product picks, explanations of how we test, and more. Cavallo has years of experience reviewing a wide range of products.

To get insight from medical professionals on earplugs for sleeping, we also interviewed Brandon Peters-Mathews, M.D., a board-certified sleep physician at Virginia Mason Medical Center and creator of the Insomnia Solved program.