Can't Wear Earplugs? Why Sleep Headphones Are the Best Alternative
Published on: February 3, 2026
Key Takeaways
If foam earplugs hurt your ears or fall out, sleep headphones (headbands) might be the solution. We review how they work for blocking snoring and street noise.
Table of Contents
For many light sleepers, standard foam earplugs are a non-starter. They cause ear canal pain, fall out during the night, or create an uncomfortable feeling of pressure. If you need to block out a snoring partner or street noise but can't stand plugs, sleep headphones (often called "sleep phones" or "headbands") are the comfortable alternative you've been looking for.
What Are Sleep Headphones?
Unlike bulky over-ear headphones or hard plastic earbuds, sleep headphones are ultra-thin, flat speakers embedded inside a soft, stretchy headband. You wear them like a sports headband. Because the speakers are padded and flat, you can lay your head directly on a pillow—even on your side—without feeling plastic digging into your ear.
The Comfort Advantage for Side Sleepers
The primary benefit is comfort. Traditional earbuds protrude from the ear, making side-sleeping impossible. Sleep headbands distribute the pressure evenly. Most are made from breathable, moisture-wicking fabric that stays cool throughout the night.
Wireless vs. Wired: Most modern versions are Bluetooth, eliminating the risk of getting tangled in a cord while you toss and turn. Battery life is typically 10-12 hours, enough to last a full night.
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Masking vs. Blocking
It is important to understand that these are not active noise-canceling headphones, nor do they seal the ear canal like a plug. They work by sound masking.
By playing white noise, rain sounds, or a podcast directly into your ears, you raise the threshold of your hearing. This "masks" external noises like snoring or traffic, making them blend into the background so your brain doesn't register them as a threat that wakes you up.
Who Should Use Them?
The Takeaway
If you have given up on earplugs but still can't sleep, don't resign yourself to insomnia. A sleep headband is an affordable, comfortable middle ground that lets you curate your own auditory environment without the pain of inserting foreign objects into your ears.
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