Earplugs offer an effective, low-cost method for achieving the quiet environment necessary for restorative sleep. Successful use depends on selecting the correct device and mastering the proper insertion technique to create an acoustic seal. Incorrect usage can lead to poor noise reduction, ear discomfort, or hygiene issues. Understanding how to use earplugs correctly ensures you experience their full benefit of uninterrupted rest.
Selecting the Best Earplug Type
Choosing the right earplug material is the first step toward a quiet night, as each type offers different noise reduction and comfort profiles. Foam earplugs are the most common and affordable, offering the highest Noise Reduction Rating (NRR), often up to 33 decibels (dB). They are typically single-use and require a specific rolling technique to ensure a proper fit within the ear canal.
Moldable silicone or wax plugs provide an alternative, conforming to the outer ear opening rather than deeply penetrating the canal. This design makes them a more comfortable choice for people who sleep on their side, where pressure against the pillow cannot push them further into the ear. Reusable silicone and flanged earplugs are also available, often with an NRR in the 22 to 32 dB range, offering a balance between comfort and effective sound blocking. The NRR indicates potential noise reduction, but a proper, comfortable fit is more important than the highest rating number.
Proper Insertion and Achieving a Seal
Achieving an effective noise-blocking seal requires a specific insertion technique that straightens the ear canal. For foam earplugs, roll the plug between your clean thumb and forefinger until it is compressed into a thin, crease-free cylinder. Rolling the plug, rather than twisting it, ensures the foam remains smooth and expands uniformly inside the ear.
Use your opposite hand to reach over your head and pull the top of your ear gently upward and backward. This motion straightens the natural curve of the ear canal, allowing the compressed foam to slide in easily and deeply. Quickly insert the rolled plug into the canal, then hold it in place with your finger for 10 to 30 seconds while the foam expands to fill the space. A successful seal results in your own voice sounding muffled. The plug should sit far enough in that it is not easily visible or protruding past the tragus, the small cartilage flap at the front of your ear.
Insertion for moldable plugs, like wax or silicone putty, is different because they do not compress and expand. Gently shape the material into a ball or cone and press it just over the entrance of the ear canal. The goal is to cover the opening completely and create a flat seal without pushing the material deep into the canal itself. For all types, if you feel pain or excessive pressure, or if you need tweezers to remove the plug, it has been inserted too deeply.
Maintaining Hygiene and Addressing Common Issues
Routine hygiene is necessary to prevent ear infections, which can occur when earplugs push earwax deeper into the canal or introduce bacteria. Always wash your hands thoroughly before handling any earplugs to avoid transferring dirt or germs into the ear.
Reusable silicone or flanged earplugs should be cleaned regularly with mild soap and warm water, then allowed to dry completely before storage. Disposable foam earplugs should be discarded after one or two uses, or immediately if they become visibly dirty or lose their ability to expand fully. Store all earplugs in a clean case when they are not being used to protect them from debris and bacteria.
If you experience persistent earaches, fluid buildup, or a feeling of pressure, you may be inserting the plugs too deeply or the size may be incorrect for your anatomy. Using worn-out or damaged plugs can also reduce noise reduction and increase the risk of discomfort, so check their condition regularly and replace them as needed.