Earplugs and hyperacusis: should you wear them?

The short answer

Use ear protection in places that are genuinely loud, and try not to wear it in ordinary, safe levels of sound. The NHS advises against wearing earplugs or earmuffs all the time, because this could make you more sensitive to noise. It adds that short-term use may help in very noisy environments.

Why constant protection can backfire

Your hearing system adjusts to the amount of sound it receives. When it gets less sound for long periods, it seems to turn up its own sensitivity to compensate. So the quieter you keep your ears, the louder the world can feel once the earplugs come out.

A small study from 2003 showed this in people with normal hearing. Formby and colleagues asked volunteers to wear earplugs continuously for two weeks, and separately to spend two weeks with low-level background noise added. After the earplug period, people became more sensitive to the loudness of sounds. After the low-level noise period, they became less sensitive. The same idea sits behind sound therapy, which uses gentle, steady sound to move tolerance in the other direction.

ASHA, the American professional body for audiologists, cites this study when it says hearing protection is not generally advisable when sound levels are safe. Cleveland Clinic makes a similar point: people who rely on earplugs or headphones may experience sound even more intensely once they take them off.

When protection is sensible

Everyone should protect their ears from loud noise, with or without hyperacusis. ASHA says hearing protection is advisable for all individuals when exposed to excessive noise. The NIDCD notes that sounds at or below 70 dBA are generally safe, while long or repeated exposure at or above 85 dBA can cause hearing loss. Typical examples include:

• concerts, clubs and loud sporting events
• power tools, lawnmowers and building work
• shooting sports and noisy workplaces

A useful rule of thumb: protect against sound that is loud for anyone, not against sound that only feels loud to you. Kitchens, offices, traffic and conversation are usually in the second group.

Types of ear protection

For hyperacusis, the aim is usually to reduce sound only as much as you need to. Filtered earplugs that turn things down a little may suit occasional loud settings better than plugs that block as much as possible.

What about noise-cancelling headphones?

Noise-cancelling headphones work on the same principle as earplugs: they reduce the sound reaching your ears. Cleveland Clinic lists noise-cancelling earplugs and headphones among the “obvious solutions” that can make hyperacusis worse when used to drown out everyday sound. The same balance applies: fine for a genuinely loud setting, less helpful as an all-day shield.

Cutting back gradually, with support

If you already wear earplugs most of the day, stopping suddenly can feel overwhelming. That is normal, and it is why cutting back works best as a planned, gradual process with a hearing specialist. A 2024 counselling protocol from Formby's group describes explaining the effects of overusing hearing protection and weaning people off it, alongside therapeutic sound. In the linked six-month trial, 11 of 12 adults with debilitating hyperacusis improved while relying less on sound protection. It was a small study, but it shows the direction of travel.

A plan often looks like this:

1. Notice where and when you use protection now.
2. Pick the calmest, most predictable situations to go without first, for short periods.
3. Add low-level background sound at home, so your ears are not sitting in silence.
4. Keep protection for truly loud places, and carry it so you feel in control.
5. Review progress with your specialist and adjust the pace.

Many people find it easier with help for the worry around sound too. Our guides to CBT for hyperacusis and hyperacusis treatment explain the wider options.

If sound causes ear pain. The Hearing Health Foundation says that for people with pain hyperacusis, using earplugs and earmuffs when there is a risk of sudden noise, or when sound is above their tolerance, is essential to manage pain and prevent worsening. If sound hurts, see a doctor or audiologist before reducing protection, and agree a plan that fits your situation.

In summary

Ear protection is a tool, not a hiding place. Use it for loud noise, try not to use it for everyday sound, and cut back slowly with support if you have come to rely on it. For more on the condition itself, read what is hyperacusis? or tips on living with hyperacusis.