The Best Earplugs for Sleeping—and Why Women Over 50 Can Skip Pricey Sound Machines

If you’ve been tossing and turning at night, you’ve probably tried it all—blackout curtains, weighted blankets, maybe even a sound machine. But here’s the good news: New research reveals the secret to better sleep might be sitting on the shelf at your local drugstore. That’s right, inexpensive foam earplugs could be the sleep solution you’ve been searching for, and they may work better than those pricey pink noise machines. We talked to sleep experts about what this breakthrough study means for your rest and how to choose the best earplugs for sleeping. 

Pink noise may disrupt your REM sleep

You’ve probably heard about pink noise. It’s everywhere these days, from YouTube playlists to fancy sound machines promising better rest. 

“Pink noise works by masking sudden environmental sounds with a steady, frequency-balanced noise,” explains Eve Elizabeth K. Pennie, MD, a general practitioner and clinical research professional with experience in epidemiology and clinical trial management. “Masking does not eliminate sound exposure, so the brain may remain partially alert, which can subtly alter your sleep.”

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In fact, a new study published in SLEEP found that exposure to continuous pink noise during sleep shortened REM sleep. “Continuous background sound [from pink noise] still provides ongoing sensory input that the brain processes during the night,” says Dr. Pennie. “This low-level stimulation can disrupt the stability required to sustain REM sleep, even if the sound is perceived as calming.”

And why is REM sleep so important?  “REM sleep, short for rapid eye movement, is where we have our most vivid dreams, process memories, regulate our emotions and improve brain plasticity,” says Shelby Harris PsyD, DBSM, sleep expert at BetterSleep. “It’s important for overall mental health and alertness during the day. Long-term, people who are struggling to get enough REM sleep are at greater risk for cardiovascular conditions, impaired memory or less resilience to stress.”

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How earplugs support better sleep

While the latest study found pink noise didn’t quite hit the mark for improving your sleep,, researchers found that standard foam earplugs from a brand called Mack’s were more effective at reducing noise overnight and preserving healthy sleep stages. “Earplugs help by directly reducing environmental noise reaching the ear and brain, thereby reducing arousals [micro awakenings] and supporting more stable sleep cycles,” says Dr. Pennie. 

The best earplugs for sleeping 

Ready to give earplugs like the ones in the study a try? Here’s the great news: You don’t need to spend a fortune. While options range from under $5 for about a dozen pairs of drugstore foam earplugs to specialty pairs costing $60 or more, both Dr. Pennie and Harris say most people can benefit from basic foam earplugs found at local retailers. That said, if the basic foam plugs feel uncomfortable or don’t fit properly, specialty options designed for specific ear shapes may be worth considering.

Who should consider earplugs for sleeping? 

Dr. Pennie says sleeping with earplugs nightly is generally safe. And Harris adds that hormonal changes during menopause can disrupt sleep and increase sensitivity to environmental factors like noise, making earplugs a helpful option for women in that stage of life.

However, long-term use without proper hygiene, such as failing to replace disposable plugs daily or clean reusable ones regularly (simple soap and water will do the trick!), can lead to wax buildup or irritation. Dr. Pennie advises that individuals with chronic ear infections, significant earwax buildup or recent ear surgery should avoid routine use unless advised by a clinician.

What to look for when choosing earplugs for sleeping 

No matter which brand you choose, our experts agree that there are a few key features to keep in mind.

A comfortable, secure fit

“The fit of the earplugs is incredibly important,” says Harris. “It should block the sound without causing any additional pressure in your ear.”

The right noise reduction rating

“For sleep, look for an earplug with a 28 to 33 NRR,” or noise reduction rating, says Harris. “It’s enough to make sure you can hear important safety sounds, like sirens or shouting, but will still provide a meaningful reduction in noise.”

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Soft materials 

Overall, Harris recommends choosing earplugs made from soft material that feels comfortable against the skin for sleeping, noting that each type comes with its own pros and cons. Foam earplugs are cost effective and generally have a good noise reduction rating, but she says the material can sometimes feel uncomfortable and they are meant for single use.

Silicone earplugs sit over the ear rather than inside it, which can make them more comfortable, but they may not block as much noise as other options, Harris explains. She says wax earplugs can be molded to the ear making them very comfortable, but you may not be able to get as many uses out of them as you would with other options.

As for the best material, Harris recommends choosing earplugs made from breathable materials such as moldable silicone earplugs and wax earplugs to help prevent moisture from getting trapped in the ear.

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“When we talk about ‘breathable’ earplug materials, we want to look for materials that don’t completely seal off airflow and trap heat and moisture inside the ear canal for extended periods,” says Harris. 

The bottom line

When sleep becomes difficult, it’s easy to think you need expensive gadgets or complicated solutions. But this research brings wonderful news: Sometimes, the most effective answer is also the simplest and most affordable. For less than the cost of a fancy coffee, you could be on your way to the restful, restorative sleep you deserve. 

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