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A sleep mask and a pair of earplugs cost less than a dinner out and can make a noisy, bright bedroom feel like a quiet, dark one. They're also the easiest fix for travel, shift work, and shared rooms. The key is fit: a mask that presses on your eyes or earplugs that ache by midnight won't help. We haven't lab-tested these products; this guide explains what to look for.
Sleep masks: contoured vs. flat
Flat masks are a simple padded band of fabric. They're light and pack easily, but they rest on your eyelids and can let light in around the nose.
Contoured (molded) masks have shallow cups over each eye, so nothing touches your lashes or eyelids. Many people find them more comfortable and darker, and they're helpful if you wear eye makeup or lash extensions. Bulkier cups can press uncomfortably for side sleepers.
Materials matter for comfort:
- Silk or satin feels smooth and cool, and is gentle on skin and hair.
- Cotton is breathable and easy to wash.
- Memory foam shapes to your face and blocks light well but can feel warm.
Earplugs: foam, silicone, and wax
Foam earplugs are rolled thin, inserted, and expand to fill the ear canal. They usually block the most sound, but some people find the pressure uncomfortable over a full night.
Silicone earplugs come in two kinds: reusable flanged plugs that sit in the canal, and moldable putty that covers the opening of the ear. The moldable kind is popular with side sleepers because nothing goes deep into the ear.
Wax earplugs are soft and mold to the outer ear like silicone putty, often with a cotton layer. They're comfortable but can feel sticky.
What NRR means. U.S. federal rules require hearing protectors to be labeled with a Noise Reduction Rating (NRR), measured in decibels. A higher NRR generally means more sound blocked, but only if the plug is inserted correctly. Real-world protection is usually lower than the label number, and for sleep, comfort is worth more than the last few decibels.
Options compared
| Option | Blocks | Comfort notes | Reuse |
|---|---|---|---|
| Flat sleep mask | Light, with some leaks near the nose | Light and packable; rests on eyelids | Washable, long-lasting |
| Contoured sleep mask | Light, usually more completely | No eyelid pressure; bulkier on the side | Washable or spot-clean |
| Foam earplugs | Sound, typically the most | Pressure in the canal for some people | Short-term; replace often |
| Flanged silicone earplugs | Sound, moderate | Firmer feel; easy to clean | Reusable |
| Moldable silicone or wax | Sound, moderate | Covers ear opening; good for side sleepers | A few nights each |
What to look for
- A mask strap that adjusts without a bulky buckle where your head meets the pillow.
- A nose area that sits close to your face so light doesn't creep in from below.
- A washable mask, or a pack of two so one is always clean.
- Earplugs sized for your ears. Many brands sell smaller sizes, and a variety pack helps you find your fit.
- An NRR on the package, as a guide rather than a guarantee.
- A storage case for reusable earplugs to keep them clean.
Hygiene and safety
- Insert carefully. NIH guidance for foam plugs: roll them thin, pull the top of your ear up and back, slide the plug in, and hold it while it expands. Never force an earplug in.
- Keep them clean. Wash your hands before inserting. Replace foam plugs when they get dirty or stop expanding fully; clean reusable plugs as directed.
- Watch for warning signs. Stop using earplugs and check with a clinician if you notice ear pain, itching, drainage, or muffled hearing that doesn't clear.
When not to block sound
Don't wear earplugs if you need to hear a smoke or carbon monoxide alarm, a baby or young child, or someone who may need your help at night. Some alarms make devices with bed shakers or strobe lights for people who sleep with earplugs or have hearing loss.
Buying earplugs because of a partner's snoring?
Snoring loud enough to need earplugs is worth a conversation with a doctor, especially if it comes with gasping, pauses in breathing, or daytime sleepiness. Those can be signs of sleep apnea, which is treatable. Earplugs help you sleep; they don't help the snorer.
Where to shop
Browse contoured sleep masks on Amazon
Browse foam earplug variety packs on Amazon
Browse moldable silicone earplugs on Amazon
For a bedroom-wide fix, pair these with blackout curtains or a white noise machine.
Common questions
Is it safe to wear earplugs every night?
Many people do. Keep them clean, replace foam plugs often, never force them in, and stop if you get ear pain, itching, or discharge. If you notice wax buildup or hearing changes, talk with a clinician.
Does a higher NRR mean better sleep?
Not necessarily. A higher NRR can block more sound if the plug fits well, but comfort and fit matter more for sleep. A plug you can wear all night beats a high-rated one you pull out at 2 a.m.
What's the best sleep mask for side sleepers?
Look for a thin, soft mask with a flat, adjustable strap and no bulky buckle at the side of the head. Contoured masks can work if the cups are shallow and flexible.
Sources
- Hearing Protectors — National Institute on Deafness and Other Communication Disorders (NIH). www.nidcd.nih.gov/health/hearing-protectors
- 40 CFR Part 211, Subpart B: Hearing Protective Devices — eCFR. www.ecfr.gov/current/title-40/chapter-I/subchapter-G/part-211/subpart-B
Last reviewed and updated October 17, 2026. This article is for general education and isn't a substitute for advice from your own clinician. Read our medical disclaimer and editorial standards.
