Quick Answer: The best earplugs for sleeping in Canada depend on your sleep position and noise level. For side sleepers, moldable silicone earplugs (Mack's Pillow Soft, ~$10 CAD) sit flush and won't press into your ear. For maximum noise blocking (snoring partners, shift work), foam earplugs with NRR 33 provide the highest reduction. For nightly use, reusable options like Loop Dream ($50 CAD) or custom-molded earplugs ($150-300 CAD) offer the best long-term comfort and value.
In This Guide
Reading Time: 14 minutes
Noise is one of the four pillars of sleep quality, alongside temperature, light, and surface comfort. You can have the perfect mattress, blackout curtains, and an 18-degree bedroom, but if your partner snores at 70 decibels or you live on a busy road, none of that matters much.
The World Health Organization recommends nighttime noise levels below 40 dB for healthy sleep. In Canadian cities, that's a tough standard to meet. A 2016 study of Montreal residents found that 12.4% reported sleep disruption from environmental noise, with road traffic as the primary culprit (Perron et al., 2016, International Journal of Environmental Research and Public Health).
Earplugs are the simplest, most effective solution. A 2010 study published in Critical Care found that earplugs combined with eye masks increased REM sleep duration and elevated melatonin levels from 15.1 to 22.3 mcg/kg (Hu et al., 2010). That's a meaningful physiological improvement from a product that costs less than a cup of coffee.
Here's what to know before buying a pair in Canada.
Types of Sleeping Earplugs Available in Canada
Foam Earplugs (Disposable)
Polyurethane foam earplugs are the most widely available and offer the highest noise reduction ratings on the market. You compress them between your fingers, insert them into the ear canal, and they expand to create a seal.
- NRR: 29 to 33 (highest available)
- Price: $5 to $15 CAD for 20 to 50 pairs
- Best for: Maximum noise blocking, snoring partners, shift workers
- Drawbacks: Must be replaced after each use, can feel like pressure in the ear, not ideal for side sleepers (they protrude)
- Popular brands: Mack's Ultra Soft (NRR 33), Howard Leight Laser Lite (NRR 32), 3M E-A-R Classic
Moldable Silicone Earplugs
Soft silicone putty that moulds over the ear canal opening rather than inside it. These sit flush against your ear, making them the top choice for side sleepers who press their ear into the pillow.
- NRR: 22 to 27
- Price: $8 to $20 CAD for 6 to 12 pairs
- Best for: Side sleepers, sensitive ears, people who find in-canal earplugs uncomfortable
- Drawbacks: Lower noise reduction than foam, can lose seal if not moulded properly
- Popular brands: Mack's Pillow Soft Silicone (NRR 22), Alpine SoftSilicone
Wax Earplugs
A traditional option made from cotton-wrapped wax. Similar to silicone putty in that they sit over the ear opening rather than inside the canal. Gentle on sensitive ears.
- NRR: 22 to 27
- Price: $8 to $15 CAD for 6 to 12 pairs
- Best for: Sensitive ears, people with narrow ear canals
- Popular brands: Ohropax Classic, Life Brand Soft Wax (Shoppers Drug Mart house brand)
Reusable Flanged Earplugs
Pre-moulded silicone or thermoplastic earplugs with flanged tips. These insert into the ear canal like foam but are washable and reusable for months. Many come in multiple sizes.
- NRR/SNR: 17 to 27 dB
- Price: $25 to $55 CAD per pair
- Best for: Nightly use (cost-effective over time), eco-conscious users, moderate noise environments
- Drawbacks: Lower noise reduction than foam, may take time to find the right size
- Popular brands: Loop Quiet 2 (24 dB SNR, ~$35 CAD), Loop Dream (27 dB SNR, ~$50 CAD), Alpine Silence, Happy Ears (~$50 CAD)
Custom-Moulded Earplugs
Made from impressions of your ear canal taken by an audiologist. These provide the most comfortable long-term fit because they're shaped exactly to your anatomy.
- NRR: 15 to 30+ dB (depends on design)
- Price: $150 to $300+ CAD (includes impression and fabrication)
- Best for: Nightly long-term use, people who struggle with fit, those with ear canal abnormalities
- Lifespan: 3 to 5 years
- Where to get them: Any audiologist in Canada. HearCANADA, Arnold Hearing Centres (serving southwestern Ontario), Custom Protect Ear (BC-based, ships nationally)
Electronic Sleep Earbuds
The newest category. These combine passive noise isolation with active noise masking (white noise, nature sounds, pink noise) and often include Bluetooth connectivity and sleep tracking.
- Price: $100 to $350+ CAD
- Best for: Tinnitus sufferers (sound masking helps), tech-forward sleepers, people who want noise reduction without total silence
- Drawbacks: Battery life (8 to 10 hours), requires nightly charging, most expensive option
- Popular brands: Ozlo Sleepbuds (~$259 USD), 1MORE Sleeping Earbuds Z30 (~$80 USD), QuietOn 3.1
NRR Ratings Explained: How Much Noise Do They Actually Block?
NRR stands for Noise Reduction Rating, the North American standard (Canada uses the CSA Z94.2-14 framework). It tells you how many decibels an earplug reduces sound in laboratory conditions. The catch: real-world performance is always lower.
The Real-World NRR Formula
OSHA and NIOSH recommend this calculation for actual protection: (NRR - 7) / 2 = real-world dB reduction. So an earplug rated NRR 33 provides approximately (33-7)/2 = 13 dB of real-world noise reduction. That's enough to cut a 70 dB snoring partner down to about 57 dB, which is still audible but no longer sleep-disruptive for most people.
For context, here are common bedroom noise levels:
| Noise Source | Decibels (dB) | Earplug You Need |
|---|---|---|
| Quiet suburban bedroom | 30-35 dB | None needed |
| Urban apartment (traffic) | 45-55 dB | NRR 22+ (silicone/wax) |
| Mild snoring partner | 40-50 dB | NRR 22+ (silicone/wax) |
| Loud snoring partner | 60-80 dB | NRR 29-33 (foam) |
| Daytime noise (shift worker) | 55-75 dB | NRR 29-33 (foam) + white noise |
| Construction nearby | 70-90 dB | NRR 33 (foam) + white noise machine |
Europe uses a different rating called SNR (Single Number Rating), which is typically about 3 dB higher than NRR for the same product. If you're buying Loop or Alpine earplugs (European brands popular in Canada), their specs show SNR, not NRR. Subtract 3 to approximate the NRR equivalent.
Best Earplugs for Your Sleep Situation
Side Sleepers
Side sleepers need earplugs that sit flush or below the ear opening. Anything that protrudes will press into the pillow and cause pain, eventually working itself loose.
- Top pick: Mack's Pillow Soft Silicone (NRR 22, ~$10 CAD for 6 pairs). Moulds over the ear opening, sits completely flat.
- Premium pick: Loop Dream (27 dB SNR, ~$50 CAD). Low-profile design specifically made for side sleeping.
- Avoid: Standard foam earplugs, tall-stem flanged earplugs, and any earplug that protrudes beyond the ear opening.
Your pillow choice also matters. A softer pillow with some give accommodates earplugs better than a firm, dense pillow that pushes them into your ear canal.
Partners of Snorers
Snoring can reach 80 to 90 dB in severe cases, roughly the volume of a lawn mower. You need the highest NRR available, and even then, earplugs may not eliminate the noise entirely. They'll reduce it enough to sleep through.
- Top pick: Mack's Ultra Soft Foam (NRR 33, ~$10 CAD for 10 pairs). Maximum available noise reduction.
- If foam is uncomfortable: Layer a lower-NRR earplug with a white noise machine or sleep sound app.
- Important: If your partner snores loudly every night, encourage them to see a doctor. Chronic loud snoring is the primary symptom of obstructive sleep apnea, a condition that carries serious cardiovascular risks.
Shift Workers Sleeping During the Day
Daytime noise levels in Canadian cities average 55 to 75 dB, far above the WHO's 40 dB nighttime recommendation. Shift workers face lawn mowers, garbage trucks, delivery vehicles, and neighbours.
- Top pick: Foam earplugs (NRR 29-33) combined with a white noise machine. The double layer handles both high-frequency and low-frequency noise.
- Long-term solution: Custom-moulded earplugs ($150-300 CAD) fitted by an audiologist. If you're sleeping during the day five or more times per week, the comfort of a custom fit pays for itself within months.
- Bedroom upgrades: Blackout curtains and a cool, supportive mattress are equally important for daytime sleep. Your body fights against its circadian rhythm during daytime rest, so every environmental advantage helps.
Light Sleepers
If you wake at the slightest sound, the branch tapping the window, the furnace kicking on, a car door in the driveway:
- Top pick: Foam earplugs (NRR 33) for maximum sound reduction.
- Alternative: Electronic sleep earbuds (Ozlo, QuietOn) that play a gentle masking sound. Constant, low-level sound can help light sleepers by preventing sudden noises from spiking above their arousal threshold.
Tinnitus Sufferers
This is counterintuitive, but complete silence often makes tinnitus worse. When external noise drops, the ringing or buzzing becomes more prominent. For tinnitus sufferers, total noise blocking is usually the wrong approach. Your mattress choice matters too; see our mattress guide for tinnitus for details.
- Top pick: Electronic sleep earbuds that play masking sounds (white, pink, or brown noise). The masking sound drowns out the tinnitus without adding environmental noise.
- Alternative: Filtered earplugs like Loop Experience (17 dB) that reduce noise without eliminating it. Some sound still reaches the ear, preventing the silence that amplifies tinnitus perception.
- Always consult: An audiologist can recommend a personalized sound therapy approach. Some custom earplugs for tinnitus include built-in sound generators.
Earplugs vs. White Noise Machines
Both solve the same problem, but they work in opposite ways. Earplugs reduce incoming sound. White noise machines add a consistent sound that masks the disruptive ones.
New Research Favours Earplugs Over Pink Noise
A 2025 study published in SLEEP (Oxford Academic) compared earplugs and pink noise for mitigating environmental noise during sleep. The results were striking: earplugs were effective at protecting sleep quality, while pink noise actually reduced REM sleep. The researchers cautioned against assuming that broadband noise "sleep aids" are inherently beneficial. This challenges the marketing claims of many white noise products.
| Factor | Earplugs | White Noise Machine |
|---|---|---|
| How it works | Blocks/reduces sound | Masks sound with consistent noise |
| Effectiveness for snoring | Very high (reduces 13-20+ dB) | Moderate (masks but doesn't eliminate) |
| REM sleep impact | Increases REM sleep (Hu et al., 2010) | Pink noise may reduce REM (2025 study) |
| Alarm safety | May block alarms | Does not block alarms |
| Partner impact | Individual use only | Affects both sleepers |
| Cost | $5-300 CAD | $30-100+ CAD |
| Long-term ear health | Some risk (wax buildup, infection) | No ear health risks |
| Tinnitus | Can worsen (silence amplifies it) | Helps (masking effect) |
For many people, the best approach is to use both. Earplugs handle the sharp, irregular sounds (snoring peaks, car horns) while a white noise machine creates a consistent sound floor that smooths out the remaining noise. Just be aware that not all sound machines are created equal, and the type of noise matters for sleep architecture.
Health Risks of Sleeping With Earplugs
Earplugs are generally safe for occasional use. Nightly use requires more attention to hygiene and ear health.
Earwax Impaction
In-canal earplugs (foam, flanged) can push earwax deeper instead of allowing it to migrate outward naturally. Over weeks and months, this can cause a wax blockage that reduces hearing, creates a feeling of fullness, and may cause tinnitus or dizziness. Over-canal types (silicone putty, wax) carry less risk because they don't enter the canal.
Ear Infections (Otitis Externa)
Earplugs create a warm, moist environment inside the ear canal, which is ideal for bacterial growth. Reusing disposable foam earplugs multiplies the risk because bacteria accumulate on the porous foam surface. Always replace disposable earplugs after each use, and wash reusable earplugs with mild soap and warm water daily.
Missing Alarms and Safety Sounds
High-NRR earplugs can block smoke detectors, carbon monoxide alarms, and children calling out. If you use earplugs nightly:
- Use a vibrating alarm (wristband or under-pillow type)
- Set your phone alarm to maximum volume and place it on a hard surface near your head
- Consider smart home alarms with flashing lights
- Let a household member know you're wearing earplugs
Dependency
Your brain can adapt to sleeping in silence. Over time, you may find it harder to sleep without earplugs, even in quiet environments. Some audiologists recommend alternating nights (earplugs on, earplugs off) to prevent this. If you're using earplugs to compensate for a noisy environment, also look into addressing the noise source: soundproofing options, better windows, or moving the bed away from the exterior wall.
Proper Insertion and Hygiene
How to Insert Foam Earplugs (NIOSH Roll-Pull-Hold Method)
- Roll: With clean, dry hands, roll the earplug into a tight, thin cylinder. Squeeze out all the air creases.
- Pull: Reach over the top of your head with the opposite hand. Pull the top of your ear up and back to straighten and open the ear canal.
- Insert: While holding the ear open, slide the compressed earplug into the ear canal.
- Hold: Keep your finger on the earplug for 20 to 30 seconds while the foam expands. Do not push deeper.
- Check: Most of the foam body should be inside the ear canal. The end should sit just inside the ear opening, not protruding outward.
How to Apply Silicone/Wax Earplugs
- Warm the putty between your fingers to soften it.
- Form it into a smooth ball.
- Place the ball over the ear canal opening. Do not push it into the canal.
- Press gently to create a seal around the ear opening.
- For side sleeping, flatten the ball slightly so it sits flush.
Hygiene Rules
Daily Earplug Care
- Wash hands before handling earplugs every time
- Replace disposable foam after each use (or 2 to 3 uses maximum)
- Wash reusable earplugs with mild soap and warm water after every night
- Dry completely before storing. Damp earplugs breed bacteria.
- Store in the case provided. Pockets and nightstands collect dust and lint.
- Inspect regularly for tears, hardening, or discolouration. Replace when worn.
- Never share earplugs with another person
- Annual ear check: If you use earplugs every night, ask your doctor to check for wax buildup during your regular checkup
Where to Buy Sleeping Earplugs in Canada
| Retailer | What They Carry | Notes |
|---|---|---|
| Shoppers Drug Mart | Life Brand (house brand), Mack's, generic foam | Earn PC Optimum points. Wide availability. |
| Walmart Canada | Mack's, foam bulk packs, budget options | Lowest prices for basic foam earplugs. |
| Amazon.ca | Loop, Alpine, Mack's, Howard Leight, all types | Largest selection. Check seller ratings. |
| Canadian Tire | Primarily industrial earplugs, some sleep options | Better for high-NRR work earplugs. |
| Well.ca | Mack's, natural/organic options | Online Canadian health retailer, ships nationally. |
| Local audiologist | Custom-moulded earplugs | $150-300+ CAD. Best for nightly long-term use. |
Brantford-Area Audiology Options
If you're in Brantford or the surrounding area and want custom-moulded sleeping earplugs, Arnold Hearing Centres and HearCANADA both serve southwestern Ontario. A custom fitting takes about 20 minutes: the audiologist places a small foam dam in your ear canal, injects silicone impression material, waits 5 minutes for it to set, and sends the impression to a lab. Your finished earplugs arrive in 1 to 2 weeks.
Building a Complete Sleep Environment
Earplugs solve the noise problem. But sleep quality depends on four environmental factors working together:
- Surface comfort: A mattress matched to your sleep position and body weight. Side sleepers need more pressure relief; back sleepers need support. Our buying guide covers this in detail.
- Temperature: Between 15.6 and 19.4 degrees Celsius (Okamoto-Mizuno & Mizuno, 2012, Journal of Physiological Anthropology). A breathable mattress and appropriate bedding help regulate body temperature through the night.
- Light: Complete darkness triggers melatonin production. Blackout curtains or a sleep mask handle this.
- Sound: Below 40 dB. Earplugs, white noise machines, or both.
Addressing one factor while ignoring the others limits the benefit. A great mattress in a noisy room won't fix poor sleep, and earplugs on an uncomfortable mattress won't either.
Frequently Asked Questions
Is it safe to sleep with earplugs every night?
For most people, yes, with proper hygiene. Replace disposable earplugs after each use, wash reusable ones daily, and have your ears checked annually for wax buildup. Moldable silicone earplugs that sit over the ear opening (rather than inside the canal) carry less risk of impaction and infection than in-canal types.
Can I still hear my alarm with earplugs in?
Most smartphone alarms at full volume (85-100 dB) will still be audible through earplugs rated NRR 33, though they'll sound quieter. For added safety, use a vibrating alarm on your wrist or under your pillow, or place your phone on a hard nightstand to amplify the sound.
Do earplugs block out snoring completely?
Foam earplugs (NRR 33) reduce snoring by roughly 13 dB in real-world use. That takes loud 70 dB snoring down to about 57 dB, similar to quiet conversation. For most people, that's enough to sleep through. For severe snoring (80-90 dB), you may need earplugs plus a white noise machine.
What earplugs does Mattress Miracle recommend for side sleepers?
We recommend Mack's Pillow Soft Silicone earplugs for side sleepers because they sit over the ear canal opening rather than inside it. They won't press into your ear when your head is on the pillow. Pair them with a pillow that has some give, like a down alternative or medium-density memory foam, and they'll stay comfortable all night. Visit us at 441 1/2 West Street in Brantford to try pillows that work well with side-sleeping earplugs.
Are foam or silicone earplugs better for sleeping?
Foam earplugs block more noise (NRR 29-33 vs. 22-27 for silicone) but are less comfortable for extended use and not ideal for side sleepers. Silicone moldable earplugs are more comfortable and sit flush, making them better for nightly use. Choose foam for maximum noise blocking, silicone for comfort.
Academic Citations
- Smith, M.G., Cordoza, M., & Basner, M. (2022). "Environmental noise and effects on sleep: An update to the WHO systematic review and meta-analysis." Environmental Health Perspectives, 130(7), 076001.
- Hu, R.F., Jiang, X.Y., Zeng, Y.M., Chen, X.Y., & Zhang, Y.H. (2010). "Effects of earplugs and eye masks on nocturnal sleep, melatonin and cortisol in a simulated intensive care unit environment." Critical Care, 14(2), R66.
- Hu, R.F., Jiang, X.Y., Hegadoren, K.M., & Zhang, Y.H. (2015). "Effects of earplugs and eye masks combined with relaxing music on sleep, melatonin and cortisol levels in ICU patients." Critical Care, 19(1), 115.
- Perron, S., Plante, C., Ragettli, M.S., et al. (2016). "Sleep disturbance from road traffic, railways, airplanes and from total environmental noise levels in Montreal." International Journal of Environmental Research and Public Health, 13(8), 809.
- Hahad, O., et al. (2025). "Earplug use during sleep and its association with cardiovascular disease." International Journal of Cardiology. Heart & Vasculature, 57, 101642.
- Okamoto-Mizuno, K. & Mizuno, K. (2012). "Effects of thermal environment on sleep and circadian rhythm." Journal of Physiological Anthropology, 31(1), 14.
- Chaput, J.P., et al. (2018). "Prevalence of insomnia for Canadians aged 6 to 79." Health Reports (Statistics Canada), 29(12), 16-20.
Visit Our Brantford Showroom
Mattress Miracle
441 1/2 West Street, Brantford
Phone: (519) 770-0001
Hours: Mon-Wed 10-6, Thu-Fri 10-7, Sat 10-5, Sun 12-4
Earplugs handle the noise. We handle the comfort. Come try mattresses matched to your sleep position and body weight, no pressure. We've been helping Brantford families sleep better since 1987.