Short answer: choose earplugs if your main goal is less noise. They cost less, and in a small 2026 study they protected sleep better than pink noise did. Choose sleep headphones if earplugs hurt or fall out, or if you fall asleep more easily with something to listen to.
We sell sleep headphones, so keep that in mind as you read. This guide is general information, not medical advice.
How each one works
Earplugs reduce the sound that reaches your ears. Sleep headphones don't stop outside noise from getting in. They play something else, so the noise is less noticeable. Some models add active noise cancelling, but soft fabric headbands usually don't, and ours don't.
How they compare
| Earplugs | Sleep headphones | |
|---|---|---|
| What they do | Reduce the noise reaching your ears | Cover the noise with sound you choose |
| Cost | Foam is the cheapest option | Cost more, and need charging |
| On your side | Soft types are usually fine; hard silicone often isn't | Fabric headbands are made for it |
| Listening | No | Podcasts, audiobooks, music or sleep sounds |
| Upkeep | Replace foam every few days | Charge, and wash the fabric if it allows |
| Main thing to watch | Earwax pushed deeper into the ear | Volume too high, or listening too long |
Choose earplugs if
- You want the least noise possible.
- You don't need to listen to anything to fall asleep.
- You want the cheapest thing to try first.
The evidence favors them here. In a 2026 sleep lab study of 25 healthy adults, earplugs largely prevented the loss of deep sleep caused by aircraft noise, and people rated their sleep better with earplugs than with pink noise. Pink noise played all night was also linked to nearly 19 fewer minutes of REM sleep a night. It's one small study of one kind of sound, and its authors say more research is needed.
Choose sleep headphones if
- Earplugs hurt, itch or fall out.
- You already fall asleep to podcasts, audiobooks or music.
- A speaker in the room would disturb the person next to you.
- You sleep on your side, and earbuds press into your ear.
The Headband is a soft band with flat speakers inside. If light wakes you too, The Mask adds contoured eye cups. Neither will silence the room, but both are made to be worn lying down.
Using either one safely
Earplugs: Healthline suggests using clean fingers, inserting them only far enough to block sound, and replacing foam plugs every few days.
Headphones: Cleveland Clinic suggests keeping the volume at about half or lower, low enough that someone nearby could talk to you and be heard. It also suggests a timer, so the sound stops after you fall asleep. For a sense of scale, the WHO-ITU safe listening standard uses 80 dB for 40 hours a week as its reference for adults.
With either one, stop and see a doctor if you notice ear pain, hearing changes or signs of an infection.
Not sure yet? Ours come with 30 nights to try them. If they aren't for you, send them back for a full refund.