It's likely you'll have tried several things on your quest for perfect sleep: meditation apps, no TV in the evening, refraining from cheese and listening to sleep stories or music, but have you ever thought about using earplugs?

To help you find the best earplugs for sleeping, we've rounded up the top products rated by real people. Soft plugs: These sit inside your ear and we have both silicone and non-silicone options on this list. They tend to be washable and reusable and usually come with size options for the best fit.As well as wax build-up, the bacteria that grows on earplugs can cause ear infections, which are painful and can have long-term effects. Make sure to replace your earplugs regularly, keeping them clean in a dedicated case, if possible. Ah, sleep. The ultimate restorative treatment to help your body and mind repair, helping us to feel fresh for the next day. If sleep evades you, you might feel more irritable, less able to focus and feel down. Yours may have the solution - with the best earplugs for sleeping in the UK. Studies have had contrasting results on this matter, with one study finding that patients with sleeping issues had a 38% improvement in falling asleep with the help of white noise, another study broadcasted white noise in the rooms of patients over three nights and showed improved sleep quality compare to placebo. However, a third study used the sound of an air conditioner in the home but found no positive effect on sleep. No caffeine in the evenings – the same goes for intense exercise. Yoga is a great way to wind down if you feel the urge to move pre-snooze. Earplugs have a range of uses, including while you're working or studying. Here are some situations you might find your earplugs useful for:

A comfortable bedroom temperature, ideally between 16-17 degrees, and a quiet environment (more on that later). If you’re not already practicing good sleep hygiene, now is the time to start. No, we're not just talking about regularly washing your sheets (although please do that too), sleep hygiene is all about setting your bedroom up for optimum sleep. That includes: Speaking of winding down, it's a good idea to budget around 30 minutes for pre-bed relaxation, such as reading, meditation or breathing exercises.Comfort – your mattress and pillow should be supportive. If a new mattress is a stretch, consider a mattress topper. Most earplugs are made from foam, silicone or wax. Foam earplugs are the cheapest and most readily available, but as the material is porous and bacteria-friendly they should be for one-time use only. Wax and silicone earplugs have similar qualities: they’re moulded into the shape of your ear so usually fit more securely than foam, plus they can be reused until no longer pliant. We tried the 'Quiet' earplugs, which are best for sleep thanks to the soft, flexible silicone loops – no discomfort for side sleepers – and highest decibel reduction the brand offers. They're very comfortable to the point you can barely notice you're wearing them, but still form a tight seal once you get the fit right – which is easily done, as they come with four different sized ear tips. Your reusable earplugs can be cleaned using soap and water, a clean cloth or rubbing alcohol. If you spot any damage, they're excessively soiled or are no longer holding their shape, it's time to replace them. Are sleeping earplugs effective and will I still hear my morning alarm?

Keeping a routine – ideally you want to wake up at the same time each morning, get plenty of light during the day to regulate your circadian rhythm, and stay physically active too.The effectiveness of ear plugs is measured in decibels and refers to the amount of sound they can absorb. Earplugs that absorb the most sound (up to 30dB) are great if your partner is a very loud snorer, but they may make it harder to hear your alarm in the morning! Reusability Related: The best sleep sprays and mists to help you drift off Is it safe to wear earplugs whilst sleeping? Which is why, dear reader, earplugs are essential kit in your sleep arsenal. Read on to find out which type best suits you, plus the best ones available to buy now, approved by the MH team. Best Earplugs For Sleeping in 2023 Read More: The best eye masks for sleeping through the night FAQs What else can you use earplugs for?

Most earplugs are soft enough so you won't really notice them when your head's on the pillow, but it might take a bit of getting used to at first, particularly if the plugs you go for have small bits of plastic or hard materials in them. The 11 Best Earplugs To Help You Sleep Better in 2023 The best sleeping earplugs you can buy in 2023 1. Boots Soft Foam Earplugs: Best earplugs on a budget Avoid eating at least three hours before bed to allow enough time for your digestive system to digest food properly so that your body can then focus on melatonin production. And remember that eating spicy foods, chocolate or drinking alcohol, may trigger reflux in sensitive individuals once they lay down in bed, further impairing their sleep.

The best sleeping earplugs you can buy in 2023

We slept incredibly soundly in them and they stayed put, even on a tragus-pierced ear. Plus, they come with a handy snap-close case with a stretchy loop attached – ideal for carrying on a keychain or attaching to a zipper. Small changes in our evening routine and sleeping environment could help optimise our sleep, such as: Up to one-third of our population suffers from sleep problems. Optimal sleep is critical for overall health, with studies suggesting an association between poor sleep and conditions such as hypertension, obesity, impaired immunity and dementia to name a few." No devices (aka the dreaded blue light) ideally in the bedroom at all, and certainly not right before bed. Children should have no problems when using earplugs, but they should always be supervised, especially when putting them into their ears. Always ensure you have the right size and speak to your doctor for further advice. How to clean earplugs