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The short answer: For most people, earplugs are the better choice for sleeping because they are more comfortable for side sleepers and a cheap, disposable option. But if you need to fall asleep to audio, or you have very loud, low-frequency noise like snoring or traffic, noise cancelling headphones, especially over-ear ones, can be a game changer.
When you are trying to drift off, comfort is king. Earplugs come in two main types: foam and silicone. Foam earplugs are rolled, inserted into the ear canal, and expand. They can feel a bit like a pressure in the ear, and if you have narrow ear canals, they can be uncomfortable. Silicone earplugs, like Mack’s Pillow Soft, mold over the outer ear and are gentler, but they might not stay in place if you toss and turn.
Noise cancelling headphones, however, have a huge obstacle: they are bulky. Over-ear headphones like the Sony WH-1000XM5 or Bose QuietComfort 45 have thick ear cups that protrude. If you sleep on your back they might work, but the moment you turn to your side, the pressure on the ear and the headband can become painful. In-ear noise cancelling earbuds, like the Sony WF-1000XM5 or Bose QuietComfort Earbuds II, are smaller but still stick out. Many people find them painful to lie on. There are special sleep headphones, like the AcousticSheep SleepPhones, which are a soft headband with flat speakers, but they are not true noise cancelling, just passive isolation.
If you are a side sleeper, earplugs are usually the only viable option. If you sleep on your back or prefer to have audio playing, headphones might work. For those who absolutely must use headphones, consider a pillow with a hole in the middle, like the ‘Sound Oasis’ pillow, to relieve pressure.
Earplugs provide passive noise reduction, meaning they physically block sound. A typical foam earplug like Howard Leight Max has an NRR (Noise Reduction Rating) of 33 dB. That is a lot. It can reduce a loud snorer at 70 dB down to a whisper at 37 dB. Silicone earplugs have lower NRR, around 22 to 25 dB, but they are still effective for moderate noise.
Noise cancelling headphones use active technology to cancel out sound waves, but they are best at eliminating constant low-frequency hums, like airplane engines or AC units. They are not as effective at blocking sharp, high-frequency sounds like a partner’s snoring or a dog barking. The ANC might reduce snoring by 20 to 30 dB, but the noise cancelling can also cause a ‘pressure’ sensation that some find uncomfortable. Also, the ANC itself can introduce a faint hiss or a feeling of ‘listening to silence’ that can be distracting.
In a real-world scenario, earplugs often win on pure noise reduction. But if you have a continuous low-frequency noise like traffic, ANC headphones can be very effective. For example, a 2023 study found that ANC headphones reduced low-frequency noise by up to 30 dB, but earplugs still outperformed in the high frequencies.
One thing earplugs cannot do is play audio. Many people fall asleep better with white noise, rain sounds, or guided meditations. That is where headphones have a clear edge. You can use wireless earbuds or a sleep headband to play a sleep track. The audio can actually mask sudden noises like a car horn or a door slam. For instance, playing a steady ‘brown noise’ at a low volume can cover up random sounds, and your brain focuses on the soothing sound instead of the disturbance.
But there is a safety consideration: you might not hear your alarm or a baby crying if you have both headphones and audio on. That is why many sleep experts suggest using a timed audio that shuts off after you fall asleep, or only using one earbud at a time.
If you go the headphone route, look for models with a ‘sleep mode’ or a low-volume limit. Some earbuds like the Bose QuietComfort Earbuds II have a transparency mode, but that defeats the purpose. For sleep, you want the best noise cancelling you can afford. If you are in the market, check out our guide to the 10 Best Noise Cancelling Headphones for 2026: Top Travel Picks to find a comfortable pair that fits your needs.
Earplugs are incredibly cheap. A box of 50 foam earplugs costs around $10 to $15, which gives you about 50 nights if you use a fresh pair each night. That is less than 30 cents a night. Silicone earplugs are reusable for a few weeks, so the cost is even lower.
On the other hand, a good pair of noise cancelling headphones costs anywhere from $150 to $400. But they last for years. If you use them every night, the cost per night is still low, but the upfront price is high. Also, note that wireless earbuds have batteries that degrade over time, and over-ear headphones can get sweaty and dirty. You can replace ear cushions, but that adds to the cost.
If you are on a tight budget, earplugs are the clear winner. But if you value audio and are okay with the investment, headphones can be worth it.
Both options have potential downsides. Earplugs, especially foam ones, can push earwax deeper into the ear canal, leading to impaction. If you use them every night, you might need to clean your ears more often or see a doctor. Using them with an ear infection is a no-go. Silicone earplugs are safer because they do not enter the canal, but they can still trap moisture and cause irritation.
Headphones, particularly in-ear earbuds, also pose a risk of ear infections if they are not kept clean. They also increase the risk of noise-induced hearing loss if you play audio too loud. The World Health Organization recommends keeping volume below 60% for no more than 60 minutes a day. For sleep, you want the volume as low as possible, just enough to mask the noise.
Another thing: wearing headphones while sleeping might cause pressure sores or skin irritation on the ears. If you have sensitive skin, choose over-ear headphones with soft memory foam earcups, or use a headband style. And always ensure the cable, if any, is not a strangulation hazard, especially for children.
Can I use noise cancelling headphones while sleeping on my side?
It is not comfortable for most people. The ear cup presses against the ear and can cause pain. If you must, use a pillow with a hole or a special sleep headband. Otherwise, earplugs are the better choice for side sleepers.
Are noise cancelling earbuds better than earplugs for snoring?
For snoring, which is a high-frequency sound, earplugs are more effective. ANC earbuds can reduce snoring, but they might not block it completely. Also, earbuds can cause discomfort over time. In a side-by-side test, foam earplugs outperformed active noise cancelling for snoring.
Do noise cancelling headphones work for all types of noise?
No. They are best at constant low-frequency sounds like hums and drones. They do not cancel sudden loud noises like a door slam or a dog bark. Earplugs, on the other hand, block all sound equally, though they are less effective at very low frequencies.
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