Is It OK To Sleep With Earbuds In?

Putting in earbuds and listening to calming sounds — like music, white noise or rainfall — seems like an easy fix if you struggle to fall asleep at night. But is it safe to sleep with earbuds in? The answer isn’t a simple yes or no.

“A lot of people use earbuds to help them relax or block out noise,” says audiologist Valerie Pavlovich Ruff, AuD. “It can be OK, but it depends on how you’re using them.”

Here’s what to know before drifting off with earbuds in, plus what may be better options.

Benefits of wearing earbuds to bed

There’s a reason why earbuds and other forms of headphones have become high-tech bedtime accessories: They can help prepare you for a night of restful ZZZs by:

• Blocking out noise: If your bedroom environment is loud because of outside traffic or a snoring partner, earbuds can help create a quieter space so you can fall asleep more easily.
• Promoting relaxation: Listening to calming sounds can signal your body that it’s time to rest. “Many people might want to fall asleep listening to something soothing just for stress relief,” says Dr. Pavlovich Ruff.
• Easing tinnitus: If you experience ringing in your ears, earbuds may provide relief by masking that sound.
• Solidifying a bedtime routine: Even if earbuds don’t directly improve sleep quality, they can help you settle into a consistent nighttime routine — an important part of good sleep hygiene.

Risks of wearing earbuds to sleep

Before you insert your earbuds and turn out the lights, you might want to consider the potential downsides to the decision. Those include:

• Hearing damage: Listening at higher volumes for extended periods after you drift off might damage your hearing. (And, yes, some people do blast music while going to sleep.) Very loud audio can cause harm in as little as 15 minutes.
• Earwax buildup: Earbuds sit directly in your ear canal, which can push earwax deeper inside. This could lead to temporary hearing loss, a ringing sound or a blocked feeling in your ears. You may even need a healthcare provider to remove jammed-in earwax.
• Infection risk: Sleeping with earbuds — especially after a shower — can trap moisture in your ear canal. That sort of warm, damp environment is ideal for bacterial growth, increasing your risk of outer ear infections (sometimes called swimmer’s ear).
• Discomfort: If you’re a side sleeper, earbuds can press into your ear overnight and cause pain and irritation. This is especially true if you’re using poorly fitting earbuds, which can damage the skin in your ear canal over time.
• Safety: Wearing noise-canceling earbuds or headphones can make it harder to hear important sounds — like a phone call, alarm or emergency. “That would be a significant concern,” notes Dr. Pavlovich Ruff.

Safety tips for sleeping with earbuds

If you’re going to fall asleep wearing earbuds, here are four ways to reduce the risks.

1. Set the volume low. Dr. Pavlovich Ruff suggests keeping your volume at about half or lower. It should be low enough that someone nearby could speak to you and you’d still hear them.
2. Limit listening time. Try not to play audio all night long. If possible, use a timer so your music or sounds turn off after you fall asleep.
3. Skip noise-cancelling modes. Don’t entirely tune out the world. Being able to hear your surroundings can be important for safety, especially in case of emergencies.
4. Keep it clean. Earbuds collect earwax, sweat, skin oils and dirt over time. This buildup can carry bacteria that increase your risk of irritation and infection. Try to clean your earbuds at least weekly, if not more.

Earbuds or headphones to sleep?

While earbuds are extremely popular, they’re not your best choice for sleeping, emphasizes Dr. Pavlovich Ruff. Wireless over-the-ear headphones are usually a better option when you’re snoozing, as they’re not in your ear.

Look for headphones designed for use while sleeping, too, including options that resemble headbands. They’re typically made for comfort and longer wear.

“The right equipment can make a huge difference,” she says.

The safest option for sound while sleeping

Want to avoid many of the issues that come with earbuds or headphones while still listening to music or comforting sounds? Try an external speaker placed near your bed. Using that type of audio equipment:

• Reduces pressure on your ears
• Lowers the risk of infections and wax buildup
• Makes it easier to control volume and timing

“Using an external speaker would be best,” recommends Dr. Pavlovich Ruff.

Final thoughts

Sleeping with earbuds isn’t automatically harmful to your ears — but it can be if you don’t take steps to minimize your risk.

So, listen to what your ears are trying to tell you if you notice pain, hearing changes or signs of infection. “It’s a good idea to stop using earbuds at night and see your doctor if you have any issues,” advises Dr. Pavlovich Ruff.