Obtaining a restful night’s sleep is crucial for nearly every element of your well-being, yet over one-third of adults in the U.S. are not achieving adequate rest, as reported by the Centers for Disease Control and Prevention (CDC). If noise is what’s keeping you awake, you may have tried foam earplugs. However, there are now more sophisticated and comfortable alternatives available — such as reusable earplugs and specially crafted sleep earbuds.

In the last six weeks, I evaluated various sleep earbuds and earplugs priced between $50 and $300 to ascertain which ones are worth your investment — and to see if investing in sleep-oriented earbuds is genuinely advantageous.

What Distinguishes Sleep Earbuds?

I must confess: I used to drift off with a single AirPod in so I could comfortably rest on my side. But after trying earbuds designed specifically for sleep, I can assert that regular earbuds simply don’t measure up.

Standard earbuds are not made for side sleeping — they generally protrude and press against your ear uncomfortably. Furthermore, most offer only six to seven hours of battery life, meaning they could die before you wake, disrupting your slumber.

Sleep earbuds like the Soundcore A20 are crafted with a slimmer design for enhanced comfort. They typically don’t have microphones, feature less sensitive touch controls (so you won’t accidentally activate them while lying down), and include functionalities like white noise and extended battery life. Although they generally lack active noise cancellation, a snug fit and passive noise isolation can effectively block out surrounding sounds.

Is It Safe to Sleep with Earbuds Each Night?

While sleep earbuds can be beneficial, they are not the sole remedy for nighttime noise. I consulted Dr. Ashley Kita, an otolaryngologist and assistant professor at UCLA, to discuss the potential dangers of using earbuds overnight.

If your partner’s snoring is at fault, Dr. Kita suggests dealing with that first. “Sometimes, gently encouraging that person to explore the reasons behind their snoring is essential,” she mentioned, explaining that snoring can indicate undiagnosed obstructive sleep apnea.

If the noise is beyond your control — like traffic or neighbors — and you’re thinking about sleep earbuds, consider three vital aspects: hygiene, volume levels, and comfort.

Hygiene

Using earbuds for long durations can boost the risk of earwax accumulation, as the natural exit path for wax is obstructed. However, Dr. Kita clarified that this isn’t usually a significant issue, as wax can still exit the ear during the day when you’re not using earbuds.

The more pressing concern is that wax buildup can harbor bacteria, possibly resulting in infections. To mitigate this risk, clean your earbuds routinely. Dr. Kita recommends using isopropyl alcohol and a cotton pad to wipe them down after each use. Some brands, like Ozlo, advocate for weekly cleaning. If you’re prone to ear infections, be particularly meticulous about keeping your earbuds sanitary.

Noise Levels

Noise-induced hearing impairment is the second most prevalent form of hearing loss after age-related loss. Therefore, it’s crucial to maintain a safe volume level. Dr. Kita pointed out OSHA’s guidelines, which suggest a maximum of 90 decibels for eight hours of exposure. The National Institute for Occupational Safety and Health (NIOSH) recommends an even stricter limit of 85 decibels.

Ozlo, for instance, limits its white noise to 75 decibels to remain within safe thresholds. We have contacted Soundcore to verify its maximum volume levels and will provide an update once we receive a response. In general, Dr. Kita advises keeping the volume as low as possible to aid your sleep.

“While I’m not fond of the idea of extra noise when you’re not even awake to appreciate it, if it helps you remain asleep, it’s about assessing the risks and rewards,” she noted. “Just maintain a low volume — it’s quite similar to using a white noise machine.”

Comfort

Comfort is vital — not just for falling asleep, but also for safeguarding your ears. “Everyone’s ear canal has a unique shape,” Dr. Kita detailed. “What feels comfortable for one individual may be uncomfortable for another.”

If your earbuds cause discomfort or ear pain, don’t hesitate to return them. Many models come with various ear tip sizes, so experiment with different ones to identify the optimal fit. If none are suitable, it may be worthwhile to explore alternative options.

Top Sleep Earbuds to Consider

After testing various models, I’ve narrowed my selections for the best sleep earbuds into three categories: best overall, best upgrade, and best earplug alternative. These options span a variety of price ranges and features, allowing you to find the perfect match for your requirements — whether you emphasize comfort, sound masking, or simplicity of use. And keep in mind: the priciest option isn’t always the best. Each recommendation below shines in a specific area to enhance your sleep experience.