Which Earplugs Should You Use? A Guide to Hearing Protection

The right earplug is the one that fits your ears and the noise you face, and that you will actually keep in. For most people at a loud bar, a building site or a fireworks night, a cheap foam plug pushed in properly gives plenty of protection. If you play music or go to gigs often, filtered "musician" plugs lower the volume more evenly so music still sounds like music. Young children should wear earmuffs instead of plugs. Whatever you choose, expect less protection than the box promises: the US safety regulator OSHA tells inspectors to subtract 7 dB from the Noise Reduction Rating (NRR) and then halve it, because a plug pushed in at home rarely matches one fitted in a lab. And plugs work: in a randomized trial at an Amsterdam music festival with an average level of 100 dBA, temporary hearing loss showed up in 8% of ears protected by earplugs against 42% of unprotected ears.

Key facts

• Sound below 70 dBA is unlikely to harm hearing even after long exposure, and long or repeated exposure at or above 85 dBA can cause hearing loss, according to the NIDCD.
• Concerts, sporting events and headphones at maximum volume average 94 to 110 dBA, and a fireworks show 140 to 160 dBA (NIDCD).
• The NIOSH recommended limit is 85 dBA over an eight-hour day, with the allowed time halved for every 3 dBA increase.
• NIOSH's criteria document derates labeled NRRs by 25% for earmuffs, 50% for slow-recovery foam plugs and 70% for all other earplugs.
• Australia does not accept NRR ratings at work; protectors are rated by Class (1 to 5) or SLC80 under AS/NZS 1270, and the recommended level under the protector is 80 dB(A) (SafeWork SA).
• In the UK, the Health and Safety Executive tells employers to assume the sound at the ear is 4 dB higher than a protector's rating predicts.

What types of earplugs are there?

Most hearing protectors fall into a handful of families. The SafeWork SA fact sheet lists earmuffs, earplugs (disposable or individually moulded) and canal caps as the common types, with musician's earplugs and radio earmuffs as special types.

Type	What it is	Best suited to	Main trade-off
Foam (formable)	Soft foam you roll thin, insert and let expand	Work noise, sleep, travel, one-off loud events	Muffles music and voices; single use
Flanged (pre-moulded)	Silicone or plastic plug with two or three ribbed flanges	Reusable everyday protection, people who dislike foam	Fit depends on matching flange size to your canal
Musician or filtered	Plug with a filter designed to cut sound more evenly across pitches	Musicians, music teachers, regular gig-goers	Less total reduction than a deep foam plug
Custom moulded	Made from an impression of your ear, often with a swap-in filter	Professional musicians, daily wearers, swimmers	Higher cost and a fitting appointment
Electronic (level-dependent)	Plugs or muffs with microphones that pass quiet sound and limit loud sound	Shooting, workers who must hear speech and alarms	Battery powered, higher cost
Earmuffs	Cups that seal around the ear	Young children, dirty hands, short bursts of noise	Hot, bulky, can clash with glasses or helmets

ASHA, the US association for audiologists, puts it simply: "Basic earplugs work well for most people", musician's earplugs suit people who attend loud events regularly or play an instrument, and an audiologist can make a custom pair.

What do NRR, SNR and Class ratings mean?

Every protector sold for work carries a single number that summarizes its lab performance, and the number depends on where you live.

• NRR (United States). The Noise Reduction Rating comes from US EPA labeling rules that OSHA adopted in 1983, as the OSHA Technical Manual explains. OSHA also notes that "the actual level of protection is likely lower than indicated on the label because most workers are not provided with fit-testing".
• SNR (UK and Europe). The Single Number Rating is used to pick a protector for a given noise level. The HSE suggests an SNR of 20 or less for 85 to 90 dB, 20 to 30 for 90 to 95 dB, 25 to 35 for 95 to 100 dB, and 30 or more for 100 to 105 dB.
• Class and SLC80 (Australia and New Zealand). Protectors are tested under AS/NZS 1270 and marked with a Class from 1 to 5 and an SLC80 value. SafeWork SA states that using NRR-rated protectors "is not acceptable in Australia" because the test method differs. Class 1 suits measured exposures below 90 dB(A), and Class 5 suits 105 to under 110 dB(A).

How do you derate an earplug's rating?

Derating means trimming the label number to estimate what you will really get. Three official methods give quite different answers for the same plug, so use the one that applies where you work.

Method	Rule	Example: plug labeled NRR 33 in 100 dBA noise
OSHA rating check	Subtract 7 dB from NRR	100 minus (33 minus 7) = 74 dBA
OSHA with 50% safety factor	Subtract 7, then halve	100 minus 13 = 87 dBA
NIOSH, foam plug	Subtract 50% of NRR, then 7 dB	100 minus 9.5 = 90.5 dBA
NIOSH, other earplug	Subtract 70% of NRR, then 7 dB	100 minus 2.9 = about 97 dBA

The OSHA formulas come from its Technical Manual, which says the 50% factor should be applied "when estimating field attenuation". NIOSH's percentages come from its 1998 criteria document, which derates "to compensate for known differences between laboratory-derived attenuation values and the protection obtained by a worker in the real world", and which defines the effective level for A-weighted readings as the noise minus the derated NRR minus 7 dB. The UK uses a simpler rule: the HSE adds 4 dB to the predicted level at the ear. In Australia, the SafeWork SA guidance aims for 80 dB(A) under the protector.

The example shows why the cautious methods matter. The same "33 dB" plug can leave you comfortably safe or still above the limit, depending on how well it is inserted. The best way to close that gap is a good fit, covered below.

How long is it safe to be in loud noise?

The louder the sound, the shorter the safe time. NIOSH uses an 85 dBA limit over eight hours and halves the time for each 3 dBA rise (CDC NIOSH). OSHA's legal limit in US workplaces is looser: 90 dBA for eight hours, halving every 5 dB (OSHA).

Level (dBA)	NIOSH recommended daily limit	OSHA permissible daily limit
85	8 hours	Below the limit
88	4 hours	Below the limit
91	2 hours	About 7 hours
94	1 hour	About 4.6 hours
97	30 minutes	About 3 hours
100	15 minutes	2 hours
110	Under 2 minutes	30 minutes

NIOSH times are calculated from its 85 dBA and 3 dB rule; OSHA times at 90, 95, 100, 105 and 110 dBA are listed in the OSHA Technical Manual, and the in-between OSHA values follow its 5 dB rule. Outside work, the World Health Organization frames it weekly: 80 dB is safe for up to 40 hours a week, but at 90 dB the safe time drops to four hours a week.

Which earplugs are best for concerts and festivals?

Almost any properly inserted plug helps, and the evidence is good. In the 2016 JAMA Otolaryngology trial, 51 adults spent four and a half hours at a festival averaging 100 dBA. Temporary threshold shift hit 8% of ears with earplugs against 42% without, and new tinnitus after the show affected 12% of the earplug group against 40% of the unprotected group. Filtered plugs are the most pleasant choice because voices and music stay clear. The WHO also advises staying away from loudspeakers and resting your ears in a quiet space for 10 minutes after every hour.

What should musicians use?

Musicians need protection that keeps their sound balanced. Filtered plugs are designed for that, but they vary. A 2022 study of 16 adults found "significant individual variation in attenuation both within and across" brands of over-the-counter high-fidelity plugs, and differences in how even the reduction was. A study of 24 musicians found custom uniform attenuation plugs gave the most consistent attenuation across frequencies, though use dropped over six months. Both studies point the same way: if music is your work, a custom pair checked by an audiologist is worth it, and comfort decides whether you keep wearing them.

Which earplugs are best for sleep?

For sleep you want something soft that will not press when you lie on your side, so low-profile foam or soft silicone plugs are the usual choice. Evidence is mostly from hospitals. A 2021 meta-analysis of 13 trials in intensive care found earplugs alone had no significant effect on self-reported sleep quality, while earplugs combined with an eye mask had the largest effect. If noise keeps you awake, pair plugs with a mask and dark room rather than relying on plugs alone.

Which earplugs are best for swimming?

Swimming plugs are about keeping water out, not cutting noise. The CDC advises using "a bathing cap, ear plugs, or custom-fitted swim molds when swimming" to prevent swimmer's ear, a bacterial infection of the outer ear canal. Look for plugs sold for swimming, such as silicone putty or flanged swim plugs, or ask an audiologist about custom swim moulds.

What about work and motorcycling?

At work, the employer must assess noise and supply the right level of protection. Over-protection is a real problem too. The HSE says protectors that bring the level at the ear below 70 dB should be avoided because wearers may miss warning signals and feel isolated. Where noise is mixed with speech or alarms, the OSHA Technical Manual points to communication headsets with built-in protection, which is where electronic plugs and muffs earn their price. For exposures above 100 dBA, NIOSH recommends wearing earplugs and earmuffs together.

Motorcyclists are exposed to heavy wind noise when riding. In a 1995 study of motorcyclists, 18 riders rode for one hour at a steady 80 mph and showed a significant temporary threshold shift, largest at 1 kHz with a mean loss of 10.3 dB, and a group of 246 motorcyclists had worse hearing than matched controls. Foam or reusable flanged plugs under the helmet are the standard answer. Check local road rules, which vary on whether earplugs are allowed while riding.

What should children wear?

ASHA advises that "Young children should use well-fitting, 'earmuff'-style hearing protection instead of earplugs", that the muffs should cover the whole ear without being loose, and that comfort matters so the child keeps them on. Older children who can insert a plug correctly can move to child-sized plugs.

How do you put earplugs in properly?

Fit is the biggest single factor in how much protection you get. For foam plugs, NIOSH teaches "roll, pull, and hold":

1. Roll the plug into a thin "snake" with clean fingers.
2. Pull the top of your ear up and back with the opposite hand to straighten the canal.
3. Hold the plug in with a finger until it expands. Your voice should sound muffled.

Then check it: most of the foam should sit inside the canal. NIOSH suggests cupping your hands tightly over your ears; if sound gets much quieter, the plug is not sealing, so take it out and try again. For flanged plugs, use the same ear pull and push until the flanges seal. Wear protection for the whole time you are in the noise, because SafeWork SA notes that removing it "even for a short time" substantially reduces protection, and single-use plugs should be worn only once.

Frequently asked questions

Is a higher NRR always better?

No. A higher number only helps if you need it and can fit the plug well. The HSE warns against bringing the level at the ear below 70 dB, because over-protection makes speech and warnings hard to hear and people tend to remove their protection.

Do earplugs really prevent hearing damage at concerts?

Yes, according to the best trial available. At a festival averaging 100 dBA, temporary hearing loss appeared in 8% of ears with earplugs compared with 42% without, and new tinnitus fell from 40% to 12%.

Are musician earplugs worth it over foam?

For regular players and gig-goers, usually yes, because they cut sound more evenly and are easier to listen through. Results vary by person and brand, so studies recommend having attenuation checked, especially for custom pairs.

Can I use NRR ratings in Australia?

Not for workplace compliance. SafeWork SA says protectors must be rated by Class or SLC80 under AS/NZS 1270, because the NRR test method is different.

Do noise-cancelling headphones count as hearing protection?

Not at work. SafeWork SA says audio headphones "must never be used as a substitute for approved hearing" protection, because playing audio adds to the noise reaching your ears.