Earplugs are commonly used to reduce noise and improve sleep quality in environments with persistent sounds such as traffic, barking dogs, or airplane cabin hum. However, medical experts caution against nightly use of these devices due to potential health risks. Prolonged or frequent use of earplugs may lead to cerumen impaction, a condition where earwax becomes tightly compacted in the ear canal, resulting in discomfort, itching, ear pain, or temporary hearing loss. Treatment typically involves removal by an ear, nose, and throat specialist through irrigation or suction.

While occasional earplug use is generally considered safe, experts recommend first exploring alternative methods to create a quieter sleeping environment. One effective step is weatherstripping windows and doors to block outdoor noises. Sealing gaps can significantly reduce sounds like barking dogs or street noise.

White noise machines also offer a practical solution for masking disruptive sounds. Devices such as the Yogasleep Dohm Nova generate natural-sounding white noise using an internal fan mechanism, offering an alternative to traditional electric fans. More advanced models like the Sound+Sleep SE provide a variety of ambient sounds, including ocean waves and soothing music, allowing for customizable soundscapes to aid sleep.

Home décor elements can further contribute to noise reduction. Heavy blackout curtains not only block light but also help absorb sound, especially when designed to cover the entire window or door frame. Incorporating area rugs can dampen footsteps and reduce echo within a room, enhancing overall acoustic comfort.

In some cases, changing sleeping arrangements may provide relief from noise disturbances such as snoring. A temporary “sleep divorce,” where partners sleep in separate rooms or on different furniture, is an option for some couples seeking uninterrupted rest, though this solution may not suit everyone.

While earplugs remain a convenient tool for occasional use, adopting these environmental adjustments is recommended to minimize reliance on devices that carry potential risks. For those considering earplugs, models such as the reusable Loop Quiet 2 or foam options like Mack’s Slim Fit Soft Foam Earplugs and Amazon Basic Care Soft Foam Earplugs for larger ear canals are among the recommended choices.