Best earplugs for side sleepers: how to choose a pair that fits your pillow

You fall asleep on your side. By morning, one earplug is lost in the sheets and your ear feels sore.

You are not doing anything wrong. Side sleeping is normal. In a study of 664 working adults in Denmark who wore movement sensors in bed, people spent 54.1% of their time in bed on their side. The researchers wrote: "The predominant sleep position in adults is on the side."

So a sleep earplug has to work on a pillow. Here is what to look for, and how to test a pair before you decide.

What makes an earplug good for side sleepers?

Use these five points as a checklist when you shop.

• It sits lowIf a plug sticks out past your ear, your pillow pushes on it all night. A low shape lets the pillow rest on your ear instead.
• It is softSoft silicone gives a little when you lie on it. A hard plug does not.
• It comes in more than one sizeEars are not all the same size. More on that below.
• Something holds it inWhen you turn over, a plug can work loose. A fin that tucks into the fold of your ear gives it something to hold on to.
• You can find it at 3amA case by the bed, and a plug you can feel in the dark, save you a hunt in the sheets.

If your earplugs already hurt on your side, our guide to why earplugs hurt when you sleep on your side explains what the pillow does to them.

Are silicone or foam earplugs better for side sleepers?

It depends on what matters most to you: comfort or the most noise turned down.

Ashley Melcher is a nurse practitioner at the Sleep Center at Harborview Medical Center, part of UW Medicine. She told UW Medicine's Right as Rain: "Silicone is probably the safest for overnight use."

She also said silicone "may not offer the most noise reduction." For a very loud place, she said "foam likely offers a better fit."

So if your room is very loud, foam may be worth a try. If you want something soft to wear on your side, start with silicone.

Why does the size of the earplug matter so much?

Because ears come in many sizes. A 2025 study measured ear canals on scans of 221 ears, from babies to age 91. The authors wrote: "Substantial interindividual variability is observed across all ages, particularly in the canal area." In plain words, the width of the ear canal changes a lot from one person to the next.

That is why one size never fits everyone. And too big is the bigger worry. Melcher warned: "People often try to force too-big earplugs into the canal to get them to fit, which in turn damages the eardrum."

So never push a plug in hard. Try each tip size and pick the one that feels snug without pressure. Check each ear on its own.

For the steps, read how to put in earplugs the right way. If your ears are on the small side, see our guide to earplugs for small ears.

Which earplug shape suits side sleepers?

Here is an honest look at the main shapes, ours included.

• A fin or wingA soft fin tucks into the fold of your ear to hold the plug while you turn. Good if your earplugs keep falling out. Our Wing has this shape and is made for side sleepers.
• A small budA small rounded plug sits inside the ear, with very little sticking out. Good if you want the smallest feel.
• A flat capA cap sits flat against your ear and gives you something to hold. Good if you fumble for your earplugs in the dark. Our Grip has a metal cap you can feel.
• A bowl shapeA plug that rests in the hollow of your outer ear, for a firm, snug fit.
• Custom-moldedMade from impressions of your own ears. Melcher said: "Silicone earplugs can be custom-made." Your doctor can refer you to an audiologist who takes the impressions.
• FoamCheap and easy to find, and it may turn down more noise in a very loud room.

Not sure where to start? Try Wing first. It is made for side sleepers. If you fumble for your earplugs in the dark, try Grip.

How do you test earplugs on your side?

Give a new pair three nights.

1. Night 1: fit. Put them in while you sit up. Then lie on your side for a few minutes before you sleep. If you feel pressure, try a smaller tip.
2. Night 2: hold. Sleep the way you normally do. In the morning, check that both plugs are still in. If one came out, try another tip size, or a shape with a fin. Our guide to why your earplugs keep falling out helps you tell which it is.
3. Night 3: safety. Set a test alarm. If you need to hear a baby, an alarm or someone who may need you at night, check you can still hear them with your earplugs in.

Every Vespré shape comes with 30 nights to try, and worn pairs are fine to return. So you can test them on your own pillow, not in a shop.

What can earplugs not do for side sleepers?

Earplugs turn noise down. They do not turn it off. Every earplug lets some sound through.

They also do nothing about the cause of the noise. If your partner snores loudly, or gasps or chokes in their sleep, a doctor should hear about it. Our guide to how to stop snoring is written for them.

And listen to your ears. UW Medicine's Right as Rain says to stop using earplugs "if you notice any signs of infection, which typically include ear pain, redness, itching, a sensation of fluid in your ears or hearing loss." If that happens, see a doctor. There is more in is it bad to sleep with earplugs every night?

Questions people ask

Can you wear earplugs if you sleep on your side?

Yes, if the shape and size suit you. Pick a plug that sits low in your ear, so your pillow rests on your ear instead of the plug. Never push a plug in hard to make it fit.

Are silicone or foam earplugs better for side sleepers?

A sleep nurse practitioner at UW Medicine said "Silicone is probably the safest for overnight use." She also said foam may suit a very loud place better. If comfort on your side comes first, start with soft silicone.

Why do my earplugs fall out when I sleep on my side?

The plug may be the wrong size, or your pillow may push it loose when you turn. Try another tip size, or a shape with a fin that tucks into your ear.

Which Vespré earplug is made for side sleepers?

Wing is made for side sleepers. Its soft fin tucks into your ear and is designed to stay put. Grip has a metal cap you can find in the dark.

How do I know which tip size is right?

Try each size. Pick the one that feels snug without pressure, and check each ear on its own. If you feel pressure, go smaller.

Every Vespré shape comes with more than one tip size and 30 nights to decide. Worn pairs are fine to return. Buy 2 pairs of Wing or Grip and the silk sleep mask is free.