Sleep earplugs: how to choose the right size and use them comfortably
Partilhar
I am Ana Cristina, Sleep Advisor at Dreamura. Sleep earplugs solve a specific problem: noise you cannot control. Traffic, roadworks, neighbours, a partner who snores. They work well when the size is right and badly when it is not. Here I explain how to choose and how to use them, so you can sleep with them comfortably.
When they make sense
Noise does not need to wake you up to ruin the night. The body reacts to sounds during sleep and rest becomes lighter. The WHO guidelines for Europe recommend less than 40 dB at night, measured outside the home, to protect sleep.
The cases where I most often recommend earplugs:
- a bedroom facing a street with traffic, roadworks or nightlife;
- sleeping next to someone who snores;
- shift work, with sleep during the day;
- travel, hotels and shared accommodation.
The fit decides everything
The ear canal varies quite a lot from person to person. An earplug that is too big becomes uncomfortable after an hour. One that is too small lets through the noise it should block. The difference between sealing and not sealing is almost entirely down to fit.
That is why the Yasuragi (安らぎ, "tranquillity") comes in three sizes, S, M and L, and reduces noise by up to 36 dB. It is common to need a different size in each ear. If that is your case, use them that way.
Yasuragi or Seijaku
| Yasuragi (安らぎ) | Seijaku (静寂) | |
|---|---|---|
| Price | 17 € | 11 € |
| Options | Three sizes: S, M and L | Six colours |
| Reusable | Yes | Yes |
| Carry case | No | Yes, compact |
| Best for | Anyone who has never used them or has had fit problems | Anyone who already knows they fit and wants to take them along |
If you have never used sleep earplugs, I suggest the Yasuragi. It settles the question of size, which is where most people give up. If you already use them and want a pair for your bag, the Seijaku (静寂, "silence") comes with a case and six colours, handy for couples so nobody mixes up the other's. Both are in the Sleep Earplugs collection.
How to use them
- Wash your hands before inserting.
- Gently pull the ear back and up to straighten the canal.
- Insert without forcing. It should sit snugly, not wedge.
- Remove slowly, with a twisting motion, never with a sharp tug.
- Keep them dry and away from dust. Replace them if they tear, harden or lose their shape.
For cleaning, follow the instructions on the packaging. The method varies with the material.
If you sleep on your side
This is where most earplugs fail. An earplug that sticks out of the ear gets pressed against the pillow and wakes you up. If you feel pressure, try one size down. Pillow height matters too: if it is too low, the ear sinks in and pushes on the earplug. The guide to choosing the ideal pillow helps you get the height right for your position.
What earplugs do not do
They reduce noise, they do not eliminate it. Close, high-pitched sounds, like an alarm clock on the bedside table, can still be heard. If you are a very heavy sleeper, use a vibrating alarm. If you sleep alone, make sure you can still hear the smoke alarm.
They also do not treat the cause. If the problem is the snoring of the person sleeping next to you, earplugs help, but it is worth understanding why it happens and how to reduce it. If you would rather mask the noise than block it, read about white, pink and brown noise. Earplugs are one of several sleep hygiene habits, and they work best combined with the others.
Before using them every night
You can use them every night if you keep them clean and insert them with washed hands. If you feel itching or pain, or have a history of ear infections or earwax build-up, talk to your doctor before using them continuously. For hygiene reasons, earplugs do not have a home trial period. If you are unsure about the size, the Yasuragi is the safe choice.
If you still have questions, call me and in 10 minutes I will help you choose: +351 21 150 95 04.
— Ana Cristina, Sleep Advisor · Dreamura
Frequently asked questions
Are sleep earplugs bad for you?
No, if used with clean hands and without forcing. If you have pain, itching, built-up earwax or a history of ear infections, talk to your doctor first.
What size of earplug should I choose?
It depends on your ear canal, and it can be different in each ear. That is why the Yasuragi comes with S, M and L. Choose the one that seals without bothering you.
Are earplugs suitable for side sleeping?
Yes, as long as they do not stick out of the ear. If you feel pressure against the pillow, try one size down or a higher pillow.
Will I stop hearing my alarm clock?
Not entirely. Earplugs reduce noise, they do not eliminate it. If you are a heavy sleeper, use a vibrating alarm.
Do earplugs help with a partner's snoring?
They help a lot. If the snoring is loud and constant, it is worth understanding the cause and talking to a doctor.
