A bad night's sleep costs you more than just energy. It affects your mood, your focus, your health — and if it's happening night after night because of noise, it's a problem worth solving properly.
Earplugs are one of the simplest, most effective tools for blocking noise during sleep. But with dozens of options available, choosing the right one matters. This guide covers what actually works, who each type suits, and how to find the right fit for your ears.
And if earplugs alone aren't enough, pairing them with a white noise machine is one of the most effective combinations for blocking snoring and environmental noise.
What to Look for in a Sleeping Earplug
Not every earplug is designed for sleep. The key factors to consider are:
- Noise Reduction Rating (NRR) — the higher the number, the more noise it blocks. For snoring, aim for NRR 29 or above. According to the National Institute on Deafness, prolonged exposure to noise above 85dB causes hearing damage — earplugs rated NRR 29+ reduce that risk significantly.
- Comfort for side sleeping — foam earplugs that protrude can be uncomfortable if you sleep on your side. Low-profile or mouldable silicone options work better.
- Fit — earplugs that don't seal properly won't block noise effectively. If standard foam earplugs feel loose, try a smaller size.
- Reusable vs disposable — disposable foam is cheapest per pair; reusable silicone or filter earplugs cost more upfront but last longer.
Best Earplugs for Sleeping: Our Top Picks
1. Macks Pillow Soft Silicone Earplugs — Best for Side Sleepers
Mouldable silicone that sits over the ear canal rather than inside it. No insertion required, no pressure, no protrusion. Ideal for side sleepers and anyone with sensitive ear canals. NRR 22 — effective for most snoring and ambient noise. Shop Macks Pillow Soft →
2. Macks Original Soft Foam Earplugs — Best All-Rounder
America's #1 selling earplug for good reason. Ultra-soft slow-release foam, NRR 29, comfortable for all-night wear. The go-to choice for blocking a snoring partner or street noise. Available in 10, 50 and 100 pair. Shop Macks Original →
3. Macks Maximum Protection — Best for Heavy Snorers
NRR 33 — the highest noise reduction available in a standard foam earplug. For when standard earplugs aren't cutting it. Same soft foam construction, just more of it. Shop Maximum Protection →
4. Alpine SleepSoft Reusable Earplugs — Best Reusable Option
Washable, reusable filter earplugs designed specifically for sleep. Soft silicone tips in multiple sizes, with a filter that reduces noise without completely blocking it — so you can still hear an alarm. Shop Alpine SleepSoft →
5. Macks Dreamgirl — Best for Smaller Ears
Standard foam earplugs are often too large for women and people with smaller ear canals. Dreamgirl is sized specifically for smaller ears — NRR 30 protection, better fit and comfort. Shop Macks Dreamgirl →
6. Macks Slim Fit — Best for Narrow Ear Canals
A slimmer diameter foam earplug for people who find standard earplugs too wide. NRR 29, same soft slow-release foam. Shop Macks Slim Fit →
Foam vs Silicone: Which Is Better for Sleep?
Foam earplugs offer the highest noise reduction and are the most affordable option. They're rolled, inserted, and expand to fill the ear canal. Best for back sleepers or anyone who doesn't mind insertion.
Silicone earplugs are mouldable and sit over the ear opening rather than inside it. No insertion, no pressure — ideal for side sleepers and sensitive ears. Slightly lower NRR but still effective for most noise environments.
Reusable filter earplugs (like Alpine SleepSoft) are the premium option — washable, consistent fit, and designed to reduce noise rather than block it entirely, so you can still hear important sounds like an alarm.
Combine Earplugs with a White Noise Machine for Best Results
For very loud snorers or noisy environments, earplugs alone may not be enough. Combining earplugs with a white noise machine masks residual noise and creates a consistent sound environment that's much easier to sleep through. The Dohm and YogaSleep range are our most popular choices for this combination.
How to Get the Best Seal (and Maximum Noise Blocking)
- With clean hands, roll the foam earplug between your fingers until it's compressed into a thin cylinder.
- Pull your ear gently up and back to straighten the ear canal.
- Insert the earplug and hold it in place for 20–30 seconds while it expands.
- A properly fitted earplug should feel snug but not painful, and significantly muffle sound.
If you can still hear clearly after insertion, the earplug isn't sealing properly — try rolling it thinner or using a smaller size.
Frequently Asked Questions
Are earplugs safe to sleep in every night?
Yes, for most people. Use clean earplugs each night (or wash reusable ones regularly), and avoid pushing them too deep. If you experience ear pain or wax buildup, take a break and consult a GP.
What NRR do I need to block snoring?
Most snoring falls in the 40–70dB range. An NRR 29–33 earplug will reduce that to a manageable level for most people. For very loud snorers, combine earplugs with a white noise machine for best results.
Can I hear my alarm with earplugs in?
Standard foam earplugs will muffle but not completely block an alarm. If you're concerned, use a vibrating alarm (phone under pillow) or choose a reusable filter earplug like Alpine SleepSoft which reduces rather than eliminates sound.
What if foam earplugs don't fit my ears?
Try Macks Slim Fit or Dreamgirl (smaller diameter) or switch to mouldable silicone (Macks Pillow Soft) which doesn't require insertion at all.
How often should I replace disposable earplugs?
Disposable foam earplugs should be replaced after each use or when they become dirty, misshapen, or no longer expand properly.
Do earplugs help with tinnitus?
Earplugs protect against noise-induced tinnitus in loud environments, but for sleep with existing tinnitus, many people find white noise machines more effective than earplugs alone, as they mask the ringing rather than creating silence.
What's the difference between NRR and SLC80?
NRR is the US rating system; SLC80 is the Australian standard. Both measure noise reduction but use different methods. As a rough guide, SLC80 Class 5 (the highest) is broadly equivalent to NRR 29+. All Macks products are tested to US standards; Alpine products are tested to Australian/NZ standards.
Shop Earplugs for Sleeping
Browse our full range of earplugs for sleeping — foam, silicone and reusable options, all with free Australian shipping. Not sure which to choose? Contact our team — we're sleep health specialists, not a general retailer.
