But like we said, all this means nothing unless you're somehow blessed with a neighbourhood emulating the post-apocalyptic world in A Quiet Place. Be it inconsiderate (drunk) neighbours, amorous wildlife or boy racers who’ve decided the muffler is a superfluous addition to their exhaust, the cacophony of night time sounds is tough to ignore. Until now. 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?

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. Different types of noise can wake you up throughout the night, leading to fragmented sleep. This in turn can lead to issues such as low energy, poor cognition and mood the following day. Our sleep works in stages that repeat in cycles through the night: lighter ones (stage 1 and 2), deep (or slow-wave) and rapid eye movement (REM stage). 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. With more of us living in busy cities we're grappling with everything from randy foxes, noisy pub-goers spilling onto the streets and upstairs neighbours who seem to make it their life's mission to see just how loud they can stomp across the floor. And that's before even considering snoring spouses and snuffling partners (anyone else deal with a sleep talker too?) who, god love em, can be bloody annoying at times. And, bloody common – 41.5% of UK adults snore; that's 30 million people. Every. Single. Night.Comfort – your mattress and pillow should be supportive. If a new mattress is a stretch, consider a mattress topper. 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. Related: The best sleep sprays and mists to help you drift off Is it safe to wear earplugs whilst sleeping? 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. 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 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: Studies have shown that environmental noise such as traffic, can increase stage 1 but decrease deep and REM sleep. In addition, night-time noise may be contributing to increased production of cortisol and adrenaline, leading to elevated heart rate and blood pressure." Does everyone need silence to sleep?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." There’s not much more frustrating than tossing and turning while your partner snores loudly next to you! But before you resign yourself to a lifetime of sleeping on the sofa, it’s worth giving a pair of earplugs a go. Silicone ear plugs cover the entrance of your ear and are best for those with sensitive skin. These are antibacterial, unlikely to itch and generally more comfortable. They can be used for longer than foam earplugs. Noise Absorption

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? 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. 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 Keep reading for information on the benefits of sleeping in silence, plus other changes you can make within your bedtime routine. How much should I spend on earplugs for 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

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.