Is It Bad to Sleep With Earbuds In?

You put your earbuds in to drown out the snoring, the street or your own busy head. Then you fall asleep with them still in. Is that a problem? Here is what ear experts say, in plain words. We sell earplugs, so we will tell you where they fit and where they don't.

Is it bad to sleep with earbuds in?

Not always. Audiologist Valerie Pavlovich Ruff spoke to Cleveland Clinic about it. She said: "A lot of people use earbuds to help them relax or block out noise." She added: "It can be OK, but it depends on how you're using them."

So the real question is how loud, how long, how clean and how they sit in your ear when your head is on the pillow.

What are the risks of sleeping with earbuds?

• Loud sound for too longThe Cleveland Clinic article says "Very loud audio can cause harm in as little as 15 minutes." The NIDCD lists "listening to MP3 players at high volume through earbuds or headphones" as a risk for hearing loss from noise.
• Earwax pushed deeperThe article says earbuds "sit directly in your ear canal, which can push earwax deeper inside." That can make your ear feel blocked.
• Damp earsEarbuds in bed "can trap moisture in your ear canal," the article says, which raises the risk of an outer ear infection.
• Sore ears for side sleepersThe article says: "If you're a side sleeper, earbuds can press into your ear overnight and cause pain and irritation."
• Missing important soundsThe article warns that earbuds that shut out outside sound can make it harder to hear a phone call, an alarm or an emergency.

Can sleeping with earbuds damage your hearing?

It can if the sound is loud and goes on for a long time. The NIDCD warns: "Because the damage from noise exposure is usually gradual, you might not notice it." The good news, in its words: "noise-induced hearing loss is something you can prevent."

Pavlovich Ruff suggests keeping the volume at about half or lower. The Cleveland Clinic article puts it simply: it "should be low enough that someone nearby could speak to you and you'd still hear them."

How can you sleep with earbuds more safely?

• Turn it downHalf volume or lower. If you can't hear someone talk next to you, it is too loud.
• Set a timerThe article says: "Try not to play audio all night long." If you can, use a timer so the sound turns off after you fall asleep.
• Keep some outside soundDon't shut out the whole room. You may need to hear an alarm or a person.
• Clean them oftenThe article says: "Try to clean your earbuds at least weekly, if not more."
• Stop if something feels wrongPavlovich Ruff said: "It's a good idea to stop using earbuds at night and see your doctor if you have any issues."

If you fall asleep to rain or fan sounds, our guide to pink noise, white noise and earplugs explains the options.

What is better than earbuds for sleep?

Pavlovich Ruff says earbuds are not your best choice for sleeping. For sound at night, her pick is a speaker: "Using an external speaker would be best." A speaker keeps the pressure off your ears and makes volume and timing easier to control, the article says.

But ask yourself what you want the sound for. If you want music or a story, a speaker by the bed is the expert pick. If you only want the snoring or the street turned down, you may not need any sound at all.

Should you use earplugs instead of earbuds?

Earplugs do a different job. They play no sound, so there is no volume to get wrong and no battery to charge. Wing is soft silicone with a fin that tucks into your ear. It sits low, so it is made for side sleepers. Read more in our guide to earplugs for side sleepers.

To be fair, earplugs sit in your ear canal too. So the same care applies: pick the tip size that fits without force, keep them clean, and stop if your ears hurt. Every earplug lets some sound through. They make noise softer, not silent. Our post is it bad to sleep with earplugs? covers the risks in full.

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.

Questions people ask

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.