Why do I sleep with my mouth open: causes, effects, symptoms, complications and treatment of mouth breathing

Why do I sleep with my mouth open

Some people find breathing through mouth while sleeping very difficult. I was one of the people who could not breath through the nose while sleeping. My family and friends kept on complaining that I always sleep with my mouth open whether I am sleeping on the back or on the side. From their complains, I had to learn how to keep my mouth closed while sleeping. The question “why do I sleep with my mouth open?” then comes to mind.

The body while alive requires oxygen. The oxygen flows through the openings on the face either the nose or the mouth to the lungs for absorption to the blood stream. The body will require oxygen whether one is sleeping or awake. The ventilation rate is regulated by the nervous system.

The body when breathing will require a smooth pathway for the flow of oxygen to the lungs. Breathing or ventilation is necessary for a person to continue living. Blockage of any part of the breathing pathway is catastrophic.

Why do I sleep with my mouth open?

Causes for sleeping with the mouth open vary from individual to individual. It should be noted that the tongue affects both sleeping with the mouth open and snoring. Some of the reasons for sleeping with the mouth open are:

  • To accommodate breathing if the nasal cavity is blocked. When the nasal cavity is blocked, breathing takes place through the mouth and thus the mouth remains open while sleeping. The blockage of the nasal cavity might be because of the tongue is not supporting the nasal cavity for breathing through the nose, infections or abnormalities in the nasal cavity.
  • Having developed a habit of sleeping with the mouth open for some time. This habit might have started at childhood or at a point in time where one had major issues with nasal blockage or not. The habit however can be corrected with training or the use of devices.
  • If a person has sleep apnea. Sleep apnea gives the patient serious concerns with the oxygen flow into the body. For persons with sleep apnea the need to get enough oxygen is mostly accommodated by sleeping with the mouth open.

There are many other unique reasons on why someone sleeps with the mouth open. However, the habit is not good for yourself and others. Sleeping with the mouth open may cause teeth decay, dry mouth and may lead to a higher susceptibility to diseases like high blood pressure, chronic inflammation, poor immunity and chronic pain if done regularly.

Why do I breathe through mouth while sleeping?

There are three major reasons why people breathe through the mouth. These are:

  • Most at times the reason for breathing through the mouth is if the nasal airway is completely or partially blocked.
  • In some people, breathing through the nose is a habit developed over time sometimes starting during childhood. This may be after nasal obstruction or for people suffering from sleep apnea.
  • Some people breathe through the mouth when they have anxiety or stress.

Nasal obstruction while sleeping

The obstruction prevents the air from smoothly passing through the nose to the lungs. When the nasal airway is blocked, since your body still requires oxygen to live, then your body results to the other pathway for provision of oxygen thus breathing through the mouth takes place.

There are several causes of obstruction of the nose or nasal cavity. These include:

  • Collapse of the tongue at the base of the nasal cavity: This is mainly associated with snoring and sleep apnea. The collapsed tongue blocks the nasal cavity, and since breathing must go on, the individual breathes through the mouth.
  • Nasal congestion caused by allergies, a cold or a sinus infection: This is a serious concern for most of the individuals I included. The allergies or colds blocks the nose partially or completely forcing the body to breathe through the mouth.
  • Enlarged adenoids: Adenoids may be enlarged because of an infection or allergies. In both cases they return to the normal size after the problem is resolved. Adenoids are small patched of tissue that are located at the back of the throat. They are tonsils like and are located adjacent to the tonsils just above them. They form part of the immune system but are not very important and thus can be removed if they remain enlarged.
  • Tonsilitis: Tonsils can become enlarged due to infections by several strains of bacteria or viruses. Tonsils might also have tonsillar hypertrophy where they remain enlarged for an elongated period. They are oval-shaped small glands located at the back of the throat like adenoids that form part of the lymphatic system.
  • Deviated septum: The septum is the cartilage that separates one nostril from the other. The septum may be deviated meaning that it severely does not evenly separate the two nostrils. Deviated septum causes blockage of the nostrils and therefore causes difficulty in breathing. The condition may be congenital or caused by injury to the nose. The deviated septum gets worse with age.
  •  Nasal polyps: These are benign (noncancerous) growths of the nasal lining tissues, or mucosa. The polyps may develop with chronic mucosa infections or in conditions like asthma, acute rhinitis, sinus infections, cystic fibrosis, hypersensitivity to NSAIDs and Churg-Strauss syndrome. The nasal polyps may be predisposed by hereditary traits.
  • Enlarged turbinates: Turbinates are long, narrow, bony structures on the sides of the inner nose that are covered with soft tissue. They regulate airflow by warming and moistening the air, and protect the inner anatomy of the nose. Enlargement of the turbinates also referred to as turbinate hypertrophy. It may occur on acute basis or chronically, are caused by deviated septum, chronic sinus inflammation, environmental irritants or seasonal allergies. Family history of allergic rhinitis (Hay fever) predisposes an individual to enlarged turbinates.
  • The shape of the nose
  • The shape and size of the jaw
  • Tumors: These are very rare.
  • Asthma
  • History of finger or thumb-sucking
  •  Birth abnormalities, such as choanal atresia, cleft palate, or Pierre Robin syndrome

Habit of breathing through the mouth while sleeping

For some people, A habit of breathing through the mouth is developed with time.  This habit may have started at childhood, while growing up, during a nasal obstruction episode or due to sleep apnea. Sleeping with the mouth open during obstruction or sleep apnea happens to accommodate the need for oxygen.

However, even after these conditions are resolved the individual continues breathing through the mouth. It is hard to know if a person has this habit unless a partner informs the person.

Stress and anxiety

Having stress and anxiety can cause an individual to breathe through the mouth instead of the nose.

Stress activates the sympathetic nervous system leading to shallow, rapid, and abnormal breathing. Stress and Anxiety can cause the shortness of breaths and tightness of the chest. To mitigate against the anxious moments where one feels that they are not getting enough air and fear for death, people result to breathing through the mouth.

In the third trimester of pregnancy, breathing through the mouth is also quite common.

Effects of breathing through the mouth

Breathing through the mouth has several effects on the health and other features of the individual. Some of these effects are caused by dry mouth. A dry mouth means the saliva does not wash the teeth and the gums. The health effects of breathing through the mouth include:

  • Tooth decay: Due to dry mouth the teeth are not washed by saliva throughout the night to remove food particles and plague. This causes accumulation of acids leading to tooth decay and cavities. Acids originate from digestion of food particles that are fermented by bacteria in our mouth. Dry mouth causes approximately 30 percent of tooth decay cases in adults.
  • Periodontal disease like gingivitis: Gum disease can be caused by having a dry mouth in a similar way to tooth decay. Having a dry mouth also can lead to fungal infection in the mouth thus causing gingivitis.
  • Sore throat: Having a dry mouth can cause dryness of the throat and that may lead to sore throat. Also having a dry mouth caused by breathing through the mouth may be as a result of getting an infection. However, combining the two increases the sore throat severity.
  • Hoarseness: A dry mouth always leads to hoarseness because the vocal cords are not hydrated. This affects speaking where in most instances some people have difficulty in speaking.
  • Difficult in wearing dentures: Sleeping with the mouth open makes braces treatment to take longer. The effects are that the orthodontist will have a bigger challenge in treating teeth malformations. The gaps between the teeth become more difficult to close and teeth alignment and stability after the braces are removed is compromised.
  • Burning sensation in the mouth and dry nasal passages: When the mouth is dry, most people experience a burning sensation and the nasal passages also dry. This in most instances lead to coughing and irritation. This can lead to infections of the throat and ears.
  • Problems with chewing and swallowing food: Having a dry mouth makes chewing of food a taxing affair. This is because there is no saliva to lubricate the food. Dry of the mouth is caused by sleeping with the mouth open making swallowing also hard because the food is dry.
  • Sleep and oxygen: As discussed in the causes of sleeping with the mouth open, breathing with the mouth is a symptom together with blocked pathways of sleep apnea. Sleep apnea is associated with altered levels of oxygen and carbon dioxide in the blood stream. Less oxygen and more of carbon dioxide affect most of the body systems including the brain, the heart and others. This may cause poor learning and reduce the ability to focus in school and work. It is also associated with fatigue, and brain fog. Low oxygen concentration is also associated with high blood pressure and heart failure.
  • Decreased lung function: Dry mouth caused by breathing through the mouth is shown to worsen the symptoms of asthma and decrease the lung function in everyone. This is because the air that flows through the mouth is not warmed and moistened up thus affecting the whole ventilation pathway.

Effects of breathing through the mouth for children

In children, mouth breathing can cause both physical abnormalities and cognitive problems. Some of the mouth breathing effects on children include:

  • Facial growth and development: If a child sleeps with an open mouth regularly, he/she may develop long narrow faces, droopier eyes, less prominent cheek bones, a smaller lower jay or other flatter facial features. These negative growth features may be corrected with ensuring that the child sleeps with the mouth closed.
  • Speech: A child who sleeps with an open mouth is more likely to develop some speech deficiencies. This may be associated with the facial growth and development features or because of the oral myofunctional disorder (tongue thrust swallowing pattern). This affects some of the word’s pronunciation like in the “S” sound which is also known as lisp.
  • Dental malocclusion: In children who mouth breathe, the common defects seen are a large overbite and crowded teeth. This is because the tongue pushes the teeth as we sleep with the mouth open leading to the defects.
  • Poor posture: Children who mouth breathe also have signs of poor posture.
  • Gummy smiles

Mouth breathing in children also makes the children not to sleep well at night. Not sleeping well at night leads to the following:

  • Poor performance in school and in the developmental milestones
  • Poor growth
  • Inability to concentrate
  • Sleeping disorders

Importance of breathing through the nose while sleeping

  1. Increased oxygen absorption as compared to mouth breathers. As discussed above, breathing through the mouth reduces the oxygen absorption. Nose breathing makes the nasal mucosa to produce nitric oxide in small levels which increased the lung oxygen absorption. It should be noted that if one has prolonged oxygen deficiency, the health is compromised as discussed above. Increase in oxygen uptake is also aided by maintaining the lungs’ elasticity by breathing through the nose because it adds resistance to the air stream.
  2. Breathing through the nose cleanses the air from dust, impurities and microbes. This is done by the hairs and mucous produced by the note. The filtered items are then removed from the nose through mucous. If the air passes through the mouth, the filtration is not done hence exposing the respiratory system to infections and allergens.
  3. Warming and moisturizing the air. This helps relieve any asthma and respiratory tract infections. If cold air passes through the respiratory system, it might trigger allergic reactions including asthma attacks.
  4. Reducing incidences of oral diseases. Breathing through the nose ensures that the mouth does not dry up. Drying up of the mouth is associated with several oral health problems discussed above.
  5. Breathing through the nose can relieve one from heavy snoring and sleep apnea.
  6. In children, breathing through the nose helps in the normal formation of facial features. This may sound funny, but it is clinically proven as discussed above.

Mouth breathing diagnosis

Diagnosis of mouth breathing has no single test. As an individual you can check for dryness of the mouth when you wake up as a common symptom.

A doctor will then examine for reasons for persistent nasal congestion and dry mouth. This is done by examining the nostrils physically in addition to asking you questions about sleep, snoring, sinus problems and difficulty in breathing.

A dentist on the other has can check for mouth breathing during a dental exam which are done regularly. The dentist will try to check the reasons for bad breath, teeth cavities or gingivitis. As discussed above mouth breathing comes with the above symptoms.

Further examination by an Ear, nose and throat (ENT) doctor is recommended if the doctor or dentist notices any of the following: swollen tonsils, nasal polyps and other conditions.

How to keep your mouth shut while sleeping

There are several ways that can help to sleep with the mouth closed. The treatment for mouth breathing depends on the cause. The different products or routine will be recommended for different causes. The main ways to keep your mouth shut while sleeping are: training your body to sleep with the mouth closed, use of medication to clear the congestion, surgical removal of the nasal parts that cause obstruction or even use of medical devices.

Devices that can help sleep with the mouth closed

There are some devices that can be used to help you to breath through the nose. These devices help to resolve some of the underlying reasons for mouth breathing. The devices include:

Nasal vents to prevent mouth breathing
  1. Adhesive nasal strips, nose vents or nose dilators: Adhesive nasal strips are strips that are applied to the bridge of the nose to ensure nasal dilation. Nasal dilators or nasal vents being one of the most solid and preferable anti snoring prevention method are small, elastic small tube pieces of non-toxic and non-irritant materials that prevent nostrils collapse while sleeping thus ensuring breathing through the nose. Nasal strips are wing shaped adhesive bandage that has implants of plastic or other splints that is used to prevent breathing through the mouth by opening the airwaves though application on the nose surface and the nostrils side. They ensure deep nasal breaths void of snoring too.
  2. Anti-snore chin strap: These are straps that prevent sleeping with the mouth open. These straps should be used if there is no blockage of the nasal cavity. Sleeping with the mouth wide open is also one of the major causes of snoring because the soft palate and tongue base close the breathing passage. The chin straps are made of soft material and are gentle on closing the mouth hence reducing breathing through the mouth and snoring.
  3. In cases where you have sleep apnea, the most commonly applied device is the continuous positive air pressure (CPAP) machine. The face-mask appliance continuously delivers air to the respiratory tract through a mask. The pressure from the CPAP machine prevents blockage of the nasal cavity as it prevents the airways from collapsing.
  4. In children, appliances to widen the palate are recommended by dentists to open the sinuses and nasal pathway. In addition, braces and other orthodontic treatment to treat the other underlying causes of mouth breathing may be used.

How to use Medication to keep your mouth shut while sleeping

There are medications that can help to reduce nasal congestion or blockage helping the person to breathe through the nose. Some of these medications include:

  • Nasal decongestants: Decongestants constrict the blood vessels in the nasal passages thus relieving congestion. The common decongestants are delivered in pill form or in a nasal spray form. Most of the decongestants contain Phenylephrine and phenylpropanolamine. The decongestant has a disadvantage that they only offer temporary relief from congestion and do not treat the cause of the allergy.
  • Antihistamines: These are medications that are used to decrease the effects of histamine, a chemical produced in the body during an allergic reaction, on the cell receptions in the body. They are broadly classified into first-generation, second-generation and third-generation antihistamines. First generation antihistamines which often sedate the user and have a short half-life include: Benadryl (diphenhydramine) and chlor-trimeton (Chlorpheniramine). The second and third generation antihistamines that can be sold over the counter can target specific receptors thus reducing drowsiness in addition to having a longer half-life in the body. They include cetirizine (Zyrtec), Loratadine (Claritin) and fexofenadine (Allegra).
  • Prescription or over-the-counter steroid nasal sprays: These corticosteroid-based drugs are used to treat swelling and inflammation in allergies including asthma. They can be used in the short term or long term depending on the condition severity. They are used in nasal or oral forms to treat instances of breathing through the mouth.
  • One can also use a saline mist during long flights or cruises.  Saline mist helps to add moisture to the interior of the nose in the process it dissolves and softens the thick and crusty mucus. The mucus may prevent breathing through the nose if the nose is blocked. 

Surgical methods to stop sleeping with the mouth open

These are majorly applied in children where surgical removal of swollen adenoids and tonsils if they are inflamed.  The removal of the two relieves the child from congestion in the long term thus ensuring the child breathes through the nose.

The removal is a minor operation that takes a few days to recover for children.

Training yourself on how to keep the mouth closed during sleeping

There are ways to sleep with your mouth closed without using medications, machines or surgery. In most of these methods conditioning of the body or environment goes a long way in helping a person to breathe through the nose. Some of the methods that are easy to try includes:

1.       Keeping the house clean and free from allergens.

The bedroom and the bed should only be used for sleeping only. If you are allergic to anything like dust, pollen, pet’s fur and molds may be a reason for blocking of the noses thus making a person to breathe through the mouth. The allergens must be eliminated from the bedroom.

It is recommended the pet should not be entertained in the bedroom. This would ensure that there is no animal fur which can cause or aggravate nasal blockage or asthma.

It is also not recommended to have any plants in the bedroom since the moisture they are given, or they produce can entertain the growth of molds. Also, during the night plants consume oxygen thus competing with you as you sleep.

You can also install air filters in your heat and air conditioning (HVAC) systems to prevent the spread of allergens in your house.

2.       Consciously practicing breathing through the nose

The human brain can work miracles given the right conditioning. The brain thus can be used to help a person to stop sleeping with the mouth open. This cane be done by actively practicing breathing with the mouth closed during the day to develop the habit of nose breathing.

To help in doing this a person can set reminders, use sticky notes or use friends to remind whenever the person stays with the mouth open. When you consistently breathe through the nose, a pattern is developed which thus breaks the cycle of breathing through the mouth.

To aid in developing the habit of breathing through the nose, a good posture must be kept at all time. The best posture to enable nose breathing is with the head pressed back a little.

With time the brain is conditioned to always keep the mouth shut except in times where breathing through the nose is impossible. The brain also helps you to keep the right posture to reduce mouth breathing effects.

3.       Sleeping on the back with the head elevated

For mouth breathers who sleep without elevating the head, elevating your head might be the solution to your problem. Other sleeping styles may make the mouth to open but sleeping on the back with the head elevate helps to ensure breathing through the nose is achieved.  

A pillow can help you elevate your body in addition to adjustable mattresses where available. The pillow ensures the head is elevated above the rest of the body.

Elevation of the head helps a person to breathe through the nose because:

  • It prevents acid reflux.
  • It helps clear the air pathways thus helping a person breathe through the nose
  • It also reduces stress on the heart
4.       Exercise and weight loss
Yoga to enable nose breathing

Regular exercise is a good way to prevent a person from breathing through the mouth. Being overweight also works to prevent breathing through the nose. Therefore, regular exercise like cardio, yoga and others go a long way in helping in air circulation and breathing through the nose thus preventing mouth breathing effects.

Exercise also helps in losing the extra weight and thus preventing both mouth breathing and snoring. Exercising helps to keep the body in good shape and spirits.

5.       Practicing nose clearing exercise

As discussed above, one of the main reasons for breathing though the mouth is nasal congestion. A simple nose clearing exercise called Buteyko method or Buteyko Breathing Technique. The technique is used in asthma and other respiratory conditions where blockage of the respiratory system is involved. The complementary or alternative physical therapy was named after its Russian inventor.

The purpose of the technique is to return the breathing volume to normal in asthma or the other respiratory conditions.

The procedure is done in a sitting position with the mouth closed. You are then supposed to breathe through your nose for 2 to 3 minutes. After that you are supposed to breathe in and press to close the nose with your fingers.

While the nose is closed, hold your breath for as long as you can. When you feel you can’t hold the breath any longer, slowly exhale through the nose. The mouth must be closed at all time during the procedure.

Repeat the procedure several times and you can also do the procedure as you do other chores. After the exercises mouth breathing effects will start reducing slowly by slowly.

Sleep Deprivation: Causes, Stages, Symptoms and Treatment

Sleep deprivation causes sleepiness during the day and other complications

The loss of sleep is a common occurrence with the hassles and bustles of the current lives. It is being experienced by most of the people. Sleep deprivation is defined as instances where one is not getting enough sleep as required by the body. Sleep deprivation causes people to have a feeling of not having rested or feel alert. It is not a sleeping disorder however, but it is not a case of acute sleepiness. As will be explored in the article, sleep deprivation in all stages reduces the quality of life, the financial well-being and ultimately has a negative effect on our health according to several experts.

The amount of sleep required in order not to have sleep deprivation varies from individual to individual and with age according to Pradeep Bollu, M.D., a neurologist who is also a board-certified sleep specialist with MU Health Care. Every adult according to Dr Pradeep requires his own biological system defined amount of sleep but in most instances, it is 6 hours in a day or more. Most adults will feel that they are not sleep deprived if they get 8 hours of sleep every day.

The effects of sleep deprivation therefore are more felt in young adults and children as compared to adults because the amount of sleep required reduces with age.

According to The Journal of Neuroscience, sleep deprivation causes problems that can lead to poor learning and memorizing. This in effect means that with sleep deprivation the brain activity is diminished which can result in poor memory and thus poor performance in school for kids. Good night sleep is important in day to day lives of every individual and thus efforts should be put in place to ensure persons with sleep deprivation get enough sleep every night.

Around 20 percent of Americans are sleep deprived. These people are prone to costly diseases because the body does not get enough time to rest and regenerate, accidents and performance issues. This affects not only the US economy but the global economy as well.

What are the well known facts about sleep deprivation?

There are some facts that are known which will be explored in this article including:

  • Lack of enough sleep on a regular basis reduces the attention and focus and therefore can make a person prone to accidents. This makes people to be less focused therefore leading to major accidents. Several deaths in accidents especially with motors is as a result of chronic sleep deprivation
  • Sleep deprivation affects all, but children and young adults are the most vulnerable to the negative side effects.
  • In most instances, sleep deprivation is a symptom of an underlying medical problem or sleep disorder that is yet to be treated or controlled
  • Sleep debt occurs when a person does not get enough sleep on a regular basis. This in normal individuals can lead to excessive sleeping when an opportunity arises.

What are the sleep deprivation causes?

The sleep deprivation causes differ from individual to individual. The causes might be cause of psychological, physiological, mental, disease or even lifestyle. The lives we live currently can lead one to have sleep deprivation because of the pressures. The following are some of the major causes of sleep deprivation:

  • Some individuals consider sleep as a wasted time. This is because they feel that there are some other more important activities they can do instead of sleeping. Some of these activities include; entertainment, work or education. Although these activities are important it is prudent to consider a sleep- wake balance that does not affect their lives. Young adults and teenagers have more sleep demands than adults but are also affected mostly by these activities.
  • Unintentional lack of enough sleep due to traveling, family obligations, demanding jobs and working in shifts especially night shift which are changed often. The demands of the world today may affect sleeping patterns in several ways thus leading to sleep deprivation.
  • Not having a regular sleep-wake pattern. Some people have tendencies of going to sleep late, have frequent nighttime arousals or waking up early. These things affect the individual because they lead to accumulation of sleep debt. In the long term this can lead to chronic sleep deprivation.
  • Sleep-related disorders like insomnia, sleep apnea and restless leg syndrome can cause sleep deprivation. This is because the disorders affect the amount of sleep one gets in a night leading to sleep deprivation in the long term.
  • Medical problems like depression, anxiety, hormone imbalances and chronic illnesses. Depression and anxiety can cause one not to get enough good night sleep regularly. If left untreated the episodes can lead to sleep deprivation. Chronic illnesses especially the ones with lots of pain can lead one to have several sleepless nights. Diseases like cancer, stroke, asthma can cause one to have sleep depression.

Maternal Sleep deprivation at different stages of pregnancy

Sleep deprivation during pregnancy, according to research is a serious public health concern. It affects both the health of the mother and the child. The results of the studies done show that maternal sleep deprivation at all stages affect the lives of the children. Both the cognitive and emotional functions of the child are affected. This may be attributed to the suppression of the hippocampal LTP and basal synaptic transmission.

Maternal sleep deprivation: Affects both the mother and the fetus

Lack of sleep during pregnancy can cause maternal complications like hypertension and gestational diabetes. The child is affected by poor nutrient and oxygen circulation associated with lack of sleep. If the child gets even a small drop in oxygen supply their lives are affected. During sleep the fetus gets the optimal blood flow. Thus, sleep deprivation affects the fetus and if the fall is regular, the fetus can experience decelerations of the heart rhythm and acidosis.

During pregnancy, other sleep disorders like snoring and obstructive sleep apnea often develop or worsen in the second and third trimester. Sleep apnea affects up to 10 percent of the pregnant women with some consequences on both the mother and the child.

Sleep deprivation stages

Sleep deprivation can be broadly classified into two kinds: acute and chronic. When you do not get enough sleep for a night or a few nights is classified as acute sleep deprivation. When you do not get the required amount of sleep consistently over a period of time (weeks or months) is classified as chronic sleep deprivation. In all sleep deprivation stages, most of the body systems are affected.

What does acute sleep deprivation cause?

After a long sleepless night or on repeated sleepless nights some consequences are experienced. When one does not get the required amount of sleep for a night or a few nights the following are observed:

  • Fatigue and increased sleepiness
  • The attention span reduces thus one cannot concentrate
  • One cannot focus well
  • The risk of accidents increases
  • Vigilance is reduced
  • Being moody and irritable
  • Difficulty in remembering and naming things
  • Lack of motivation
  • Yawning frequently
  • Clumsiness
  • Reduced sex drive
  • Increased apetite

After a few nights of lack of the required sleep the following may be observed:

  • Hallucinations
  • Paranoia
  • Memory lapses
  • Delusional thinking

The symptoms are as a result of lack of progress in the sleep stages to the deep sleep compounded with the lack of enough sleep. The deep sleep stage is the most rejuvenating stage of sleep and helps the individual to wake up feeling alert and focused. This explains why after spending a night without sleeping in preparation for an exam is counter-productive. Deep sleep solidifies memories that were picked during the day thus helping people remember.

With enough sleep the acute sleep deprivation symptoms are relieved. The symptoms however will progress to the chronic sleep deprivation if not treated or controlled.

What does chronic sleep deprivation cause over time?

With chronic sleep deprivation comes several physiological and psychological problems. Chronic sleep deprivation is experienced when one cannot get the required sleep over a longer period in weeks or months. These really affect the quality of life and can even lead to death. With time chronic sleep deprivation causes:

1.       Elevated risk of type 2 diabetes

Sleep deprivation increases the risk of type 2 diabetes

Chronic sleep deprivation affects the hormones production and utilization. Insulin production increases with lack of enough sleep which leads to increase in fat storage and increased the risk of type 2 diabetes. In addition to that increase in appetite due to the action of leptin and ghrelin and craving for carbohydrates causes increase in weight which is associated with type 2 diabetes. Leptin and ghrelin are the hormones in the body which control hunger and satiety feelings and are affected by sleep.

2.       The stress hormones increase

When several insomniacs were studied, and results published in the Journal of Clinical Endocrinology & Metabolism, there was a huge correlation between the amount of sleep and stress. The results showed that people who did not get enough sleep produced more of Adrenocorticotropic hormone (ACTH) and stress hormones during the day and night. ACTH controls the release of cortisol; “the body’s built in natural alarm”. The hormone cortisol works in the brain to control moods, motivation and fear. Because sleep deprivation affects the production of these hormones it thus leads to stress.

3.       Cardiovascular diseases risk increases including high blood pressure, stroke and heart attacks

Good night sleep on a regular basis helps the heart muscles and vessels of the cardiovascular system to heal and rebuild. The good night sleep also helps to maintain the blood pressure in the right levels. It is not very clear how lack of sleep affects the cardiovascular system. Hypotheses however major on chronic sleep deprivation effects on inflammation, healing and glucose metabolism. Also since lack of sleep also affects the stress and stress affects the cardiovascular system, then lack of sleep affects the cardiovascular system. Lack of enough sleep on the long term can therefore cause increase in blood pressure, stroke and heart attacks.

4.       Psychiatric problems and neurological diseases like dementia and seizures.

Good night sleep especially getting good deep sleep stage helps in memory restoration. Studies in animals have shown that with lack of enough sleep neurons are affected. In acute sleep deprivation, memory lapses are quite common. These effects are elevated when one has chronic sleep deprivation. The loss or impairment of neurons leads to neurological diseases.

Chronic sleep deprivation also increases the risk of psychiatric problems. Diseases associated with stress increase since there is increase in stress. These psychiatric conditions are also associated with effects of lack of sleep on the body and mind. Anxiety also increases with lack of enough sleep over a period of time.

5.       Raised levels of inflammation

Chronic sleep deprivation causes increases in the levels of inflammation. This is also seen in most of the sleep-related disorders like insomnia, sleep apnea and restless legs syndrome. The lack of sleep is associated with the enhancement of pro-inflammatory cytokines. Cytokines are small proteins that allow brain cells and other cells to communicate with each other and cause inflammation. The cytokines regulate body functions like cognition, moods, performance, and fatigue. These functions and in retrospect the cytokines are affected by a loss of sleep. To date, there has been no clear knowledge on how the inflammatory- cytokines are affected by sleep.

6.       Sensitivity to pain increases sometimes leading to chronic pain

When one experiences a pain causing injury with chronic sleep deprivation, the pain is enhanced and can lead to chronic pain. This mechanism is seen in animals where animals with acute sleep loss experienced more inflammation and pain unlike animals which had enough sleep. Thus this shows that enough sleep before and after surgery is very important in the recovery.

Not getting the required amount of sleep consistently like it is experienced in a third of Americans, can affect the normal body functions. It affects most of the body systems. It affects the endocrine system, the nervous system, the cardiovascular system, the digestive system and others. In a way it affects the temperature regulation, the neurons, increases stress and affects hormone production. Other effects of chronic sleep deprivation include:

  • Day-time sleepiness/ grogginess thus reducing performance at school or at work.
  • Loss of memory on a temporary basis or permanent basis if the condition is not treated
  • Excess day time sleepiness which can lead to accidents.
  • Loss of attention
  • Immune system effects leading to longer time of healing when one has an infection.
  • Increase risk of respiratory diseases
  • Reduced sexual appetite due to reduced testosterone production.


In most individuals, treatment is not necessary. This is because the individuals can get sleep but get sleep deprivation due to work or lifestyle related causes. However, for people who can not get enough sleep due to physical or psychological issues, treatment must be explored.

A sleep therapist or a physician can guide a person on how to cope or control the effects of sleep deprivation.

Treatment of sleep deprivation in all stages can be achieved through behavioral and cognitive methods or using medication.

Behavioral and cognitive methods of treatment

Lack of sleep can be treated in several effective ways that do not require medication. These methods include:

  • Relaxation: There are several ways of relaxing the muscles and thus helping to calm the body. These relaxation methods may include meditation, audio recordings that are available online, training your mind to relax, breathing exercises and relaxation imagery.
  • Stimulation control: The reasons for lack of sleep might vary from individual to individual. However, there are some things and activities that lead to stimulation. The activities that can reduce stimulation include going to bed when one wants to sleep, limiting the use of blue light emitting devices and having a sleeping pattern that is controlled among others. Others may include eating at least 2 hours before bedtime, regular exercise during the day and keeping the bedroom quiet, cool and dark.
  • Cognitive behavioral therapy (CBT): This therapy is designed to understand and change the thoughts that might lead to some behaviors like lack of sleep. The therapy can help manage the lack of sleep by promoting happy, positive and rational thoughts. With these thoughts a person can get good and enough night sleep


Medications for sleep can either be natural or synthetic. These sleep medications can be bought over the counter (OTC) or may require a prescription. Some of the best sleeping pills include:

  • Benzodiazepines
  • Antidepressants
  • Doxepine (Silenor)
  • Eszopiclone (Lunesta)
  • Ramelteon (Rozerem)
  • Suvorexant (Belsomra)
  • Zaleplon (Sonata)
  • Zolpidem (Intermezzo, Edluar, Ambien)
  • Over-the-counter (OTC) sleep aids which are majorly antihistamines.

Some of the sleeping pills may lead to dependency. Therefore, it is very important to check the seide effects and adverse effects of the sleeping pills.

The natural sleeping aids include the following:

Some products like Lunar sleep aid combine several of these natural sleeping aids.

In addition to the treatment options available, it would be prudent to pay off any sleep debt you may have accumulated. This is done with proper planning and dedication to set down plans.

How to diagnose Sleep deprivation

Poor sleeping over a period of time should be considered carefully when trying to diagnose sleep deprivation. The best way to recognize the history of sleep deprivation in all stages is to keep a sleep log. In the sleep log, kindly note down he number of hours that are spent in bed, the number of times you wake up at night, the times spent awake in bed every night, how restful you feel in the morning and if you feel sleepy during the day.

On the sleep log a partner can help to check for snoring, gasping or limb-jerking. These may be symptoms of a sleep disorder and thus should be noted.

The written history can be presented to a sleep specialist or any other physician to analyze and deduce if there is sleep deprivation. The sleep specialist may also decide to employ polysomnography also known as sleep study.

The results of the sleep log or the polysomnogram are then use to deduce the presence of a sleep disorder and sleep deprivation if it is there.

Complications of sleep deprivation

As discussed above, sleep deprivation causes the following complications:

  • Stress, paranoia, anxiety and depression
  • Reduced tendency to think positively hence foul moods most of the time.
  • Weight gain which can cause obesity
  • Increased risk of hypertension, diabetes, heart attack and stroke
  • Poor memory and poor reasoning
  • Decreased willingness to solve problems
  • Hallucination and having beliefs in superstitions.
  • Poor interpersonal relations
  • poor impulse control
  • Feeling worthless, inadequate, powerless and low self esteem
  • Increase in incidents of accidents

All in all, lack of enough sleep leads to reduced quality of life. sleep deprivation in all stages affects the lives of individuals in all facets. It is therefore prudent to explore ways to get a good night sleep every night.

Sleep deprivation therefore:

In conclusion, sleep deprivation in all stages causes a lost of damage in the body and in relationships. The effects can be mitigated if one can learn how to get a good night sleep every day and by paying off any sleep debt. The cause of sleep deprivation may vary from individual to individual but in most cases if it is not because of a disease then it can be prevented.

Earplugs for Sleeping: Side effects, Benefits and Safety Tips

Sleeping plugs benefits

Earplugs have been shown to be quite beneficial if you sleep with a snorer, have noisy neighbors, stay in a noisy place or want to do your activities in a quiet environment. However, earplugs for sleeping have side effects especially if used for a long time or inappropriately as do all other earplugs. Occasionally people might get ear pain after using ear plugs. Earplugs are known for protecting the ears when you are exposed to loud noises.

Earplugs for sleeping side effects

The earplugs used for noise control are generally safe. However, like any other products when they are used for long and regularly they have some side effects. Earplugs for sleeping side effects include:

  • When earplugs are used regularly, incorrectly and for long periods can cause a wax buildup or compaction in the back of the ear. The earwax commonly referred to as cerumen, is important in the normal working of the ear. It prevents entry and buildup of debris, dirt, dust, bacteria, water, dead skin and other substances into the ear. The regular blocking of the ear canal by the use of earplugs is one of the main causes of wax buildup in the ears. The buildup of ear wax can lead up to ear problems which includes hearing loss for a short period before the wax is removed and cleaned. The buildup can also cause tinnitus, itching and irritation in the ears, coughing and sometimes dizziness. Tinnitus is a condition where one hears loud ringing noises in the ears where there are none.

The wax buildup can be treated using ear drops that melts the wax and then wiped using normal cotton ear buds or can be removed by a doctor.

To prevent buildup earplugs should be worn as per the manufacturer’s instructions but carefully and gently. The earplugs should also cleaned regularly if they are not single use ear plugs.

  • Regular earplugs use can lead to ear infections. This may be because of wax buildup or bacteria entering the ears from the earplugs itself. It is possible for bacteria to grow on the earplugs and thus infect the ears. The common symptoms of an ear infection include tinnitus, discomfort in the ears, itching, nausea, vomiting, dizziness, lack of balance and others. The infections are normally treated with oral antibiotics and eardrops containing antibiotics.

Earplugs especially soft foam earplugs can also harbor moisture, warmth and dirt which may be a good environment for bacteria growth and thus earplugs should be cleaned regularly. They should also not be reused if they are single use earplugs.

  • Use of earplugs are good for a good night sleep. However, they may also lead to dependence, a situation where one cannot sleep soundly without putting them on. This is a problem because one might start getting awakened by soft voices where one is not using them. The dependence may take some time to resolve when one stops using the earplugs.
  • Use of earplugs may also blot out useful noises like alarm signals from emergency devices. The alarm signals that might be missed include noises from smoke detectors, ambulances and other emergency devices. This may lead to a catastrophe when the alarm is missed. To mitigate against this, it is prudent to have earplugs that can allow some signals to penetrate the ear. The earplugs might also block out noises like children crying or in a case where one need to be alert.
  • The use may experience a discomfort when wearing them or have the ears having a pressure build up. This may be because of earplugs being too big for the ear canal or having earplugs that are too hard. It would be good to explore the best earplugs for small ears or to test the earplugs before buying them. Some earplugs have single packs that are sold for trial. This means if they do not fit one can buy some other material or size of the earplug. Even if one gets the best fit for ears, one should not push the earplugs deep into the ear canal or insert them forcefully. Doing this may create an area of increased pressure in the ears. The earplugs should also be removed smoothly to minimize instances of ear pain after using ear plugs.

Benefits of earplugs for sleeping

The quality of sleep is improved by wearing earplugs. This is because the earplugs can block the noises that interrupt sleep especially for light sleepers. The earplugs mostly are a good way of sleeping with a snoring partner, noises from neighborhood like noisy neighbors, if you live near a freeway or near airports and other noisy environments. Being woken up in the middle of a deep sleep can have lasting effects on the quality of life the following day. Also being woken up suddenly interrupts the phases of sleep transitions.

The amount of sleep is not the only benefit derived from wearing earplugs, the quality is also a derived benefit. It should be noted that both quality and amount of sleep are important. For example, if you sleep with a snoring partner, it may be the cause of family problems. If one does not sleep well, they might quarrel often with the sleeping partner.

Lack of quality sleep has also been associated with poor performance at school or at work. Feeling sleepy at work can also lead to accidents.

If an individual gets low quality sleep repeatedly, it may cause one of more of the following:

  • High blood pressure
  • Stroke
  • Diabetes
  • Heart attack
  • Obesity
  • Depression
  • Inflammation
  • Reduced immune response

For this reason, if a person lives in a noisy place, it would be wise to consider the different types of earplugs for use to prevent the conditions associated with lack of good quality sleep.

Best earplugs for sleeping

Earplugs are generally classified using the type of material they are made of. They are mainly made from plastic, rubber, foam or silicone. The different earplugs provide a different level of protection from noise, water and other damage including earplugs for small ears. As discussed above earplugs for sleeping side effects also depend on the material the earplugs are made of. The different earplugs are:

  • Foam earplugs– They are made from polyvinyl chloride (PVC) and are mostly inexpensive. They are easily rolled and inserted into the ear where they expand slowly to take the shape of the ear canal. This thus ensures minimal noise enters the ears. The Foam ear plugs are generally soft and therefore are a good choice for sleeping. However, the material being porous can easily have accumulation of dirt and an environment for bacteria growth. For this reason, they should not be used for long without replacing.
  • Silicone earplugs– They are soft and dough-like or hard silicone. The hard ones are reusable but are not comfortable for use during sleep. The soft silicone earplugs on the other hand are comfortable to use since they are as soft as wax. The silicone ear plugs however do not block all the noise.
  • Wax earplugs– They are soft, and they easily mold to the size and shape of the ear canal. In addition, they are mostly waterproof and for those reasons are good for sleeping and swimming.

There some earplugs however that are flanged or custom molded. The flanged earplugs have webbed rings which ensure the ear plugs are secured into the ears. The earplugs might have two or three rings. The earplugs use the mechanism to block out noise. Custom molded earplugs are made to the specifications of the users ear canal. This ensures the earplug fits exactly to the ear canal thus blocking out the noise and prevents pain associated with inserting or removing the earplug.

How to ensure the ears remain healthy when using the earplugs.

There are some general instructions in keeping our ears healthy when in constant use of earplugs. These instructions enable the user to avoid the earplugs for sleeping side effects associated with the use of earplugs. These instructions include:

  • Always using clean and dry earplugs. In most instances wet or dirty earplugs form a basis for the growth and accumulation of bacteria. This may cause ear infections. Also ensure the ears are dry when inserting the earplugs.
  • Using earplugs that are of the right size for the ear canal. Earplugs that are bigger that the ear canal can push the wax into the ear or irritate the ear lining during insertion or removal. This causes the side effects listed above and should therefore form a basis of earplug choice.
  • Gentle insertion and removal of the earplugs. Earplugs when inserted or removed forcefully can cause irritation and bruising of the ear canal. This may make their use in future uncomfortable.
  • It is important to store earplugs in a clean/sterile and ventilated case. A clean and ventilated case ensures that there is no moisture that accumulates in the earplugs thus preventing bacteria growth.
  • Use the right material earplugs for your ears. Depending on the noise level it is always good to consider the material that the earplugs are made of. The material helps to know the level of noise that can be blocked and if they are comfortable for sleeping or not.
  • When putting the earplugs in the ears, do not push them in too deep. Doing this may interfere with the normal working of the ears leading to ear conditions.
  • It is wise to use earplugs for sleeping when it is necessary and not so frequently to ensure you do not become dependent on them for sleep.
  • After sleeping with earplugs, kindly ensure that you remove them as soon as possible when one wakes up from sleep.
  • Do not share earplugs. This is because the earplugs that fit one individual may not be the best fit for another. Sharing earplugs may also spread ear infections.

The bottom line: the earplugs for sleeping side effects and benefits

Can earplugs cause tinnitus? And can earplugs cause ear infections? The answer to both is yes. Earplugs with frequent and long-term use can cause ear problems. However, some of the issues like wax buildup, infections and other problems are treatable and preventable. It should be noted that there are distinct benefits which far outweigh the earplugs for sleeping side effects. The earplugs improve the quality of sleep and in return improves the quality of life. To explore other methods to prevent snoring click here.

The 10 Best Earplugs for Sleeping for Small Ears: For Small Ear Canals in Adults and Kids

During my high school years, we used to sleep in a common bedroom, one of us was a very loud snorer. We used to look at ways to block out snoring but at that time we could not get one. We always tried earbuds for sleeping but they were not soundproof. At that time since we were little and we had small ear canals in adults, we wished we could have the best earplugs for sleeping for small ears. This tends to confirm the statement, “Laugh and the world laughs with you, snore and you will sleep alone.”

If you live in a noisy place or your spouse snores like an old truck or a family member we should get the best earplugs for snoring which should have the following properties:

  • They are sound proof
  • They fit your ears (are adjustable)
  • Have no health concerns like allergies or infections
  • Their durability
  • Are comfortable to sleep while using them.
  • The material they are made from

To help you decide on the earplugs for your small ears we explored the 10 best and also had a consideration for the next best 20 earplugs. We shall use the properties listed above to make the decision.

The 10 Best Earplugs for Sleeping for adults with small ear canals or kids

  1. Mack’s Slim Fit Soft Foam Earplugs
  2. Mack’s Dreamgirl Soft Foam Earplugs
  3. High Fidelity Reusable Earplugs By HearWard: Noise Reduction Ear Plugs For Sleeping
  4. Deliyee Soft in Foam Ear Plugs
  5. Silicone Putty Moulded Ear Plugs by Sleepytime
  6. Mack’s Pillow Soft Silicone Earplugs
  7. TOENNESEN Soft Foam Ear Plugs
  8. Earpeace “Petite” HD Ear Plugs
  9. Lysian Ultra Soft Ear Plugs Noise Reduction – Reusable Ear Care Earplugs for Sleeping
  10. Hoope Reusable Sleep Earplugs Noise Reduction for Kids and Small Ear Canal(3 Pairs), Highest 48.4dB NRR Foam Hearing Protection Ear Shield for Sleeping, Travel, Work, Snoring – Good Sleep and Quiet

Consumer choice is a wonderful thing these days. There are variety of products in the market each having its own distinct features. Earplugs and other quality sleeping aids for a snorer are also the same. The best 10 earplugs for sleeping for small ears on Amazon listed below have distinct properties which makes them stand out.

Number 1: Mack’s Slim Fit Soft Foam Earplugs


Why would I buy Mack’s Slim Fit Foam Earplugs?

When looking for earplugs for small ears, this product comes to mind. It is specially made in a smaller size than the standard Mack’s foam earplugs. That’s design is 20% smaller. This way they provide comfort and noise blotting for kids or adults with small ear canals or sensitive ear canals.

The earplugs are also made of a comfortable slow release foam which is made with very low pressure. The earplugs are also skinned and tapered for maximum comfort. It is hygienic to use too due to the way the earplugs are made.

They are recommended by most doctors to prevent hearing loss because they offer a super high performance in the protection of hearing.

Mack’s Slim Fit Soft Foam Earplugs are excellent for sleeping, sports, travel, loud events and power tools.

They have a noise reduction rating (NRR) of 29 decibels. This is fairly high noise reduction level.

Why should you check another earplugs?

The NRR of 29 will not block out all the noise.

Rating: 4.8

Why did this earplugs for sleeping small ears win the first place?

In our description of the best earplugs, we gave the definition of Mack’s earplugs. We all want to sleep with a snorer and not hear a thing but enjoy the comfort at the same time. The Mack’s Slim Fit Foam earplugs are very comfortable and effective and no wonder they are the most recommended earplugs in Amazon. Comfort- 4.5/5

What makes the Mack’s earplugs stand out is the foam material that they are made from. The foam a comfy Cush™ foam enables the earplug to block out most of the noise while being comfortable on the ear. The earplugs have a noise reduction rating (NRR) of 29 decibels. The high NRR ensures that no matter how your partner or friend snores, you can sleep comfortably. Material- 5/5

The colour is unisex and is preferred by both genders. Where all are very comfortable in using it. The foam material is also slow release thus enabling more comfort on the ears when inserted. The two properties of Mack’s earplugs make them a first choice for a gift for a person sleeping with a snorer. Style- 5/5

In addition to helping in snoring, the earplugs can blot out most of the noise making Mack’s earplugs the earplugs of choice when carrying out the routine activities like studying,  shooting sports, motor sports, travelling, working, sleeping, concerts, meditation and relaxing. Effectiveness-4.5/5

As seen in Mack’s earplugs product information in Amazon, it is the earplugs most recommended. This is because of the combination of being cost effective and effective but also having a colour to suit all sexes.

What makes Mack’s Slim Soft Foam Earplugs stand out?

  1. The foam material provides unparalleled comfort due to how the earplugs are manufactured. The super low-pressure molding, tapered foam of the earplugs gives them the comfort. This makes spending the night with the Mack’s earplugs very comfortable.
  2. They have a noise reduction rating (NRR) of 29 decibels. This is one of the highest rating for earplugs for small ears thus making Mack’s earplugs effective in blocking out noise emanating from a snorer, in concerts, shooting etc. This property enables the client to enjoy life even with the highest noise surrounding. The noise reduced can either be in nuisance form or hazardous forms in case of people who work in areas where noise is a must.
  3. The Mack’s earplugs foam material is healthy to the ears. Most at times people are scared or uncomfortable to use for fear of ear infections. Doctors recommend the earplugs because they have been shown to cause no infections when used according to manufacturer’s instructions.
  4. The Mack’s earplugs come in appealing colors. This makes them good to look at even when worn by another person.

How do you put the Mack’s Slim Fit Soft Foam Earplugs

The Mack’s Slim Fit Soft Foam Earplugs have to be worn with clean hands. The earplugs then should be rolled into a cylindrical formation which must be tight and without creases. The tight cylinder should then be inserted immediately into the ear canal. After insertion the earplug should be sustained in the ear canal as it expands. The Mack’s earplugs should be released when it’s securely fitted into the ear canal comfortably.

For people with very dry ear canals it would be better if a lubricant can be applied before inserting the ear plugs. Example of the lubricant is the hearing aid lubricant that makes the earplugs to go in easily and more comfortable.

Number 2: Mack’s Dreamgirl Soft Foam Earplugs



  • Like Mack’s Slim Fit Soft Foam Earplugs they are molded with super low-pressure skinned and tapered, slow release foam. This foam provides unparalleled user comfort and are very hygienic. The comfort is enhanced by having a unique hollow and flared design.
  • The Mack’s Dreamgirl Soft Foam Earplugs are Softer, smaller, silky smooth and contoured. They are also brightly colored this makes them stand out for female users.
  • Noise Reduction Rating (NRR) – 30 decibels. Great for sleeping, snoring, studying, loud events, travel, etc.
  • They are 20% smaller than the standard size Foam earplugs including Mack’s standard ear plugs. This therefore makes them the women’s ultimate earplugs for sleeping for small ears.


  • Due to the customization for women, they are a bit more expensive than the other earplugs.
  • They are also heavier that the other earplugs we are comparing with.
Rating: 4.5

Why did this earplugs for sleeping small ears win the first place for women?

All the Mack’s earplugs are some of the best earplugs in the market. They are the most recommended on Amazon. Even though their NRR are different, they all are able to block out most of the noise leaving the user to sleep comfortably in the midst of snorers, loud noise or even study during concerts or sports. They are comfortable and well designed for ladies with small ear canals. Even with the customization, they are very effective in blocking out the noise. Comfort 4/5

Like other effective Mack’s earplugs the Mack’s Dreamgirl Soft Foam Earplugs are made of an excellent foam material. The foam a comfy Cush™ foam has a noise reduction rating of 30 decibels for this earplug. This is a very high rating and thus is able to block out almost all the noise. This thus helps when sleeping with a snorer or sleeping in noisy places. Material- 5/5

The colour is excellent for feminine users. This combined with the slow release foam gives the maximum style for feminine users. The slow release means they are comfortable to wear them. The design is also small, soft and contoured giving the Mack’s dreamgirl Soft Foam Earplugs the excellent design for ladies. Style-5/5

The earplugs are very effective for every noisy occasion because they have a rating NRR of 30 decibels. This makes the Mack’s Dreamgirl Soft Foam Earplugs the earplugs of choice for studying in noisy places, sports like shooting and motor sports, travel, working, sleeping, concerts, meditation and other activities where noise is not needed. Effectiveness- 4.5/5

What makes Mack’s Dreamgirl Soft Foam Earplugs an excellent choice?

  • The earplugs are made of the best foam material for earplugs. The manufacture procedure gives the earplugs a design like no other. The earplugs are made of super low-pressure molding, tapered foam giving them very comfortable to spend the night with.
  • With a noise reduction rating (NRR) of 30 decibels, the earplugs are some of the best earplugs in blocking out noise. It can block most of the noise from a concert, in shooting, from snores and from public transport. Even with high noise levels, the lady user can enjoy life to the fullest. The hazardous noise can also be blocked to ensure a smooth life.
  • Even though they are heavier, they are hygienic and thus healthy to the ears. The slow release earplugs ensure they do not hurt the ears and also the material prevents ear infections.
  • The colour of the Mack’s dreamgirl soft foam earplugs is very appealing to feminine users. This makes ladies to look good when they are wearing them.

How do you put the Mack’s Dreamgirl Soft Foam Earplugs?

The Mack’s Dreamgirl Soft Foam Earplugs are put on with clean hands. The earplugs like the other Mack’s Earplugs should be rolled into a cylindrical formation, a tight one with no creases. This rolled earplug must be inserted with immediate effect into the ear canal. Since the earplugs expands slowly, it should be sustained in the ear canal firmly and released when it is securely fitted comfortably into the ear canal.

Number 3: High Fidelity Reusable Earplugs by HearWard: Noise Reduction Ear Plugs for Sleeping


These earplugs are good for sleeping, concerts, racing, study and travel. They can block out most of the noise for kids or adults with small ear canals. They also come with water blocking earplugs.


The material

The earplugs are made of silicone; soft and safe. The silicone is excellent in that it does not hurt the ear canal even if it is worn for a long time. The earplugs have a memory factor. They therefore fill the ear canal comfortably and completely.

The noise blocking High Fidelity Reusable Earplugs by HearWard are soft and plush. Silicon is inert, does not contain allergens and is not toxic. Therefore, the earplugs can be used without any fear of infection, inflammation or allergic reactions.

The silicone material makes them reusable until they are dirty or not sticky to the ear. It is also washable thus can be reused. Because it is said that silicone earplugs are resistant to heat, you can boil the earplugs to clean them.  This ensures there is no dirt accumulation on the earplug.  


The High Fidelity Reusable Earplugs by HearWard have a smaller pair of earplugs incase the earplugs provided are too big for the ears. These earplugs are good for kids or adults with smaller ear canals and thus means one uses the pairs that fit his or her ears. In addition they have included a pair of swimming earplugs to give you a water free swimming or showering session. Finally they have a compact case to carry the earplugs around in case you want to move with them.


Do you require peace and quiet times? The High Fidelity Reusable Earplugs by HearWard are good for sleeping, traveling and studying in noisy places. The earplugs have a noise reduction rating of 23 Decibels using the acoustic filters. These earplugs reduce the noise levels and also ensure the quality of sound is preserved. Therefore the earplugs give you a peaceful and quiet environment to do your things. They also help to protect the eardrum if one works in a very noisy environment like a night club or a construction site. This way the hearing is protected even if one is hunting, riding noisy motorcycles or in an extra noisy environment.

The NRR might not be as high as the other earplugs but the use in different environments makes them a favorite for many.

More than just for sleeping!

The High Fidelity Reusable Earplugs by HearWard are good in preventing water from entering the ear canal. This way they can be used comfortably for swimming, diving and in aquatic sports. The earplugs are water resistant and thus are usable in water environments.


The silicone earplugs are marginally more expensive than regular disposable earplugs. However, they serve one more than most of the other earplugs and thus it is acceptable to spend a little more than the other earplugs.

When inserting and removing the silicone earplugs, care must be taken to ensure they do not go deep into the ear canal. The silicone can easily damage the ear. If they are stuck in the ear canal, an ear professional is required to remove them unlike wax earplugs which can be dissolved within the ear.

High Fidelity Reusable Earplugs by HearWard are easy to use!

  • To put the earplugs on, roll and mould it between your fingers into a smooth soft ball.
  • Then place the moulded ball into the ear canal, and press firmly to a flat surface on the outside. Do not let it go until it moulds to fit the ear canal area. Kindly note that the earplug should NEVER be forced into the ear canal or inserted deeply.
  • The removal process is also easy. Press upward and also at the same time it can be loosened by pressing behind the ear. Use your fingers to remove the earplug and NEVER use sharps or hard objects to remove it. The earplug should be removed slowly and not roughly otherwise one can damage the ear leading to problems with hearing.

Number 4: Deliyee NRR33 Soft Foam EarPlugs


When it comes to noise reduction rating, Deliyee Soft Foam Earplugs have one of the highest rating. The rating of 33 Decibels means these earplugs can block all kinds of noise thus giving you a quiet and peaceful environment to sleep, rest or work. This therefore means that even in the presence of ear bursting noises, your hearing is protected when Deliyee Soft Foam Earplugs are used.

The earplugs have a smooth surface which is non-irritating, it is also tapered to fit well. The material ensures that it conforms to the ear canals well to block out all noise. The earplugs are also washable because they are made of low pressure foam.

The Deliyee Soft Foam Earplugs are lengthened 3 millimetres. This makes them easy and comfortable to use and can fit in all ears even including kids and adults with small ear canals. They are thus usable by people of all ages and sexes.

The Deliyee Soft Foam Earplugs can block all kinds of noises including a snoring partner, crying child, noisy environments like sirens and loud music. Perfect for sleeping, construction, concerts, hunting, shooting, snoring, and general hearing protection from all types of loud activity.

For the earplug to block out the noise effectively as required, the wearing instructions have to be followed. This ensures they are inserted in the right manner to the right depth. They also have a service life of 2 months per pair. The manufacturer however recommends that one uses a pair for a month to ensure effectiveness and also to ensure they are hygienic.

The earplugs come with a carrying case that can fit in the pocket. This ensures that they are safe, clean and hygienic when one wants to carry them.

They are made from an extra soft and lightweight memory foam to ensure that they are comfortable to wear for long times.  They come in packs of 25 in a value priced pack for protection from loud noise for a long time.

Number 5: Silicone Putty Moulded Ear Plugs by Sleepytime



They are very comfortable since they are made from soft silicone. The 100% soft silicone feels like soft plasticine in texture. The soft texture gives you a comfortable time when you are sleeping or working. The silicon moulds softly to the shape of the ear canal to give an effective noise block.


As also seen in most silicone earplugs, the silicone putty moulded earplugs by sleeptime have a lower NRR than the soft foam earplugs. However, due to the diverse uses the silicone earplugs help a lot in other functions rather than sleeping alone. They have a NRR of 22 Decibels which can block most of the noise except high pitch noises like alarms and sirens. Therefore you can sleep with the silicone Putty Moulded Earplugs by sleeptime even if you are in a noisy place or you are sleeping with a snorer.

Easy in wearing them

The Silicone Putty Moulded Earplugs by sleeptime are so easy to mould. This way they can be moulded into any shape thus fitting into both small and big ears. The earplugs can be broken from the large 17mm diameter vs 10mm height to smaller pieces to fit smaller ears.

They also come with a plastic case for carrying them around in case one wants to move.


The Silicone Putty Moulded Earplugs by sleeptime are available in several colours to suit the different tastes in colours. They are available in blue, pink and orange colours. The silicone earplugs are available in packs of 12 or 6’s. This enables one to get the earplugs for the number of times required.

Because the manufacturer is confident in the product, they offer a MONEY BACK GUARANTEE if one becomes unhappy with the product. They offer a 100% refund.

Number 6: Mack’s Pillow Soft Silicone Earplugs


These earplugs are also mouldable earplugs for sleeping like most silicone earplugs. The 6-pair value pack provide a way of using a product for some time as you explore the efficiency to you.

More than just sleeping!

The Mack’s Pillow Soft Silicone Earplugs are excellent for noise blocking but are also good for swimming, bathing or diving because they are water proof. They can be used to sleep with a snorer since a snoring husband is very irritating. They can also be used while traveling, studying or working where one works in noisy environments. These earplugs have been helping people in those purposes since 1962. They also help to relieve the ear pressure and pain occasioned by flying.

The Material

The Soft moldable silicone putty moulds are super comfortable for every ear. This is because they take the shape of every ear when moulded. The material is non-toxic, safe and non-allergenic thus providing the ultimate protection from health hazards that can be caused by other earplugs. The material thus can be worn for long times because it is soft in texture.

Effectiveness of Mack’s Pillow Soft Silicone Earplugs

The material as discussed above is excellent for noise blocking and is water proof. As also seen in all the other silicone earplugs, the noise reduction rating is lower as compared to other foam earplugs. The earplugs have a NRR of 22 decibels. This reduction is enough to reduce most of the noises except high pitch noises like sirens and alarm. The earplugs are thus excellent for sport noises, snoring, crying baby, motorcycle rides noises and others.

Prevention of ear infections

While swimming in common swimming pool, it is very easy to get ear infections because the water is never clean. To prevent it doctors recommend that one can use Mac’s Pillow Soft Silicone Earplugs for swimming, diving or bathing. Because they are safe with ear tubes they help prevent otitis externa (Swimmers ear infection) and exostosis (surfer’s ear). For this reason the Mack’s Silicone earplugs are the official earplugs of USA Swimming!

Number 7: TOENNESEN Soft Foam Ear Plugs


The earplugs can be used by kids above 6 years and people with small ear canal for sleeping, working, shooting, travelling, concerts and in other loud places. The earplugs are made of lightweight, extra-soft foam which makes it a good earplug to use for a long time.

The Toennesen Soft Foam Earplugs have a high NRR of 28 Decibels. This high noise blocking rating can enable one to sleep or do many activities without the disturbance of a snoring spouse or external noise.

The foam is advanced self-adjusting, with an antibacterial and non-irritating smooth surface. This way the soft foam rebounds slowly in the ear without hurting the ear. Also the antibacterial surface enables the Toennesen Soft Foam Ear Plugs to be used hygienically.

The earplugs are easily inserted and removed. The insertion is as per most foam earplugs but it is excellent for kids and people with small ears. This is because they are specifically made for smaller ear canals in kids and adults.

Lack of enough sleep is not good for your health and wellbeing. It can lead to lack of concentration at school, work or when carrying out any activity.

Number 8: Earpeace “Petite” HD Ear Plugs

These ear plugs are the best when it comes to protection from all noise. Music related noise which is hard to block is very well blocked by Earpeace HD Ear Plugs. The music in concerts volume is kept low while preserving the crisp, sweet and clear quality sound and thus ensuring that it is safe to listen to.

Can Earpeace “Petite” HD Ear Plugs be worn the whole day?

Yes! The Ear plugs are low profile. They are also made from soft silicone material which is inert, hypoallergenic and non-toxic. This way the earplug can be worn the whole day to protect your hearing while also being healthy to the ears.

The material always moulds to the ear canal thus making it great for the ears. The moulding ensures that most of the noise is blocked and since it has a soft texture, then the earplug can stay on the ears for long without hurting them.

How much noise is blocked by Earpeace HD Earplugs?

The ear plugs come in three filter sets. Precision engineered, medium and high protection filters give you protection options and industry leading performance. Some Earpeace earplugs are outfitted with medium, high and maximum reduction filters to ensure one can block the noise depending on the environment. The medium and high filters are high fidelity thus lowering the sound pressure across frequencies. The maximum filter on the other hand is a total block which means it turns down the volume of all sounds.

The medium filter has a 17 SNR. Meaning it can block most of the noises. The NRR for the medium filter is 11 Decibels.

The high filter has a 20 SNR. Thus the earpiece can block with fidelity most of the noises too. It has a NRR of 14 Decibels when used appropriately.

The maximum filter has a 26 SNR. This Earpiece earplug can really turn down the volume. It has a NRR of 19 Decibels when used correctly.


The Earpeace “Petite” ear plugs are virtually invisible or discreet when put on the ears. They thus can be used when one is working without drawing too much attention to yourself. The Earpeace also have a discreet casing that can be attached to the key chain without many people noticing it. The casing, a three chamber and milled aluminum case, keeps your 3 EarPeace ear plugs safe and clean.

They are also loved by several music bands because they are made of quality materials and are very presentable.

Number 9: Lysian Ultra Soft Ear Plugs 


Lysian Ear Plugs 

Due to the material that they are made from, they fit virtually everyone. They are made of soft silicone which makes them to mould and take the shape of the ear. This way they are able to fit even the small ears.

The earplugs are washable and reusable because the silicone is water proof. The earplugs are therefore very hygienic because they can be washed after every use.
To complete the packaging, the 2 pairs of Lysian Ultra Soft Ear plugs are accompanied by a cute and portable case. The case has a buckle that can be used to clip the earplugs on the bag or belt loop.

Noise Cancelling 

The Lysian Ear plugs have a NRR of 26 Decibels. This is one of the highest NRR for silicone earplugs. This way the earplugs can help block out most of the noise while sleeping to give you a good night sleep. The 26 db rating can block even the loudest snore from your partner. The earplugs can also block out most of the noise to give you peace while sleeping, playing, performing, travelling or working.

Water Insulation:   

For lovers of swimming, surfing, snorkeling and water sports or even for bathing, the earplugs give your ears an excellent insulation from water. The lysian ear plugs are water proof thus helping to protect your hearing while enjoying what you love to do.

To buy lysian ear plugs click here

Number 10: Hoope Reusable Sleep Earplugs Noise Reduction for Kids and Small Ear Canal(3 Pairs), Highest 48.4dB NRR Foam Hearing Protection Ear Shield for Sleeping, Travel, Work, Snoring – Good Sleep and Quiet


The world, sleeping areas and traveling areas these days are very noisy. To get a good night sleep or rest when traveling or relaxing is quite a task. The elusive sleep can be caused by a snoring partner, colleague or roommate. To get a good night sleep which is important for good wellbeing is paramount for a good health. To assist you to perform excellently and ensure good health, your body and mind require sufficient, good quality quiet sleep. These comfortable earplugs will ensure a restful sleep while blocking out snoring and other noises.

Highest noise Reduction Rating!

These ear plugs have the highest rating among all the reviewed earplugs. With the highest NRR of 48.4 dB, one is assured that with proper use, no noise will penetrate the ears. This is an excellent quality for people who want to sleep or work in a noise free environment. These earplugs give you the quietest and most comfortable sleep or work. They have a certified 37db NRR for the best hearing protection.

The safety Medicine material

The earplugs are made of Polyurethance memory foam that has a 60 seconds slow rebound. The material has anti-microbial properties while also being non-irritating to the skin. The skin temperatures enables it to adapt to the ear canal thus giving the maximum ear protection. The material is also very soft and does not expand the ear canal with frequent use.

How do these earplugs assist in our lives?

  • They accord the user a peaceful sleep! Due to having a snoring partner, or noisy living environment due to annoying neighbors or loud traffic. The earplugs ensure that you wake up rejuvenated to start your day!
  • There are some noisy sports. They include shooting. The sport offers a risk of spoiling your hearing. The high rating of 48.4dB NRR ear plugs will safeguard your hearing.
  • For frequent fliers, the earplugs offer a great solution. The earplugs offer sleep without interruption the noisy crew, crying babies or talkative passengers. The earplugs give you comfort and relaxation as you arrive in your destination.
  • For Motorcyclists. There are lots of wind and engine noise that can lead to hearing problems. They can also lead to loss of concentration leading to major issues. Therefore use these earplugs to ensure your hearing is protected or you ride safely.

They are easy to carry and store

Each earplug pair is sealed in a mini poly bag case that can be reused and washed. They can be washed with water and dried to ensure the earplugs do not get wet. It is recommended that you check the size of the earplugs before buying them.

The design

The earplugs have a humanized design which imitates the ear canal shape. They are also streamlined and have a funnel shaped base to ensure they do not fall out while being very comfortable. They easily mould to the shape of the ear and fit very well to the ear. The design ensures that the earplug does not hurt the ears when in use.

This is what to look out for in the earplugs for snoring that you choose?

Are the earplugs effective in blocking out the snoring sound?

The rating method uses noise reduction rating (NRR), any effective earplug for snoring should have a rating of above 30NRR thus meaning that they can block most or all the noise. The highest rating is 48.4 NRR where even a blast cannot be heard. 

Wax earplugs and foam earplugs for snoring currently are the best earplugs for sleeping because they have been shown to block out snoring sounds. The wax earplugs being so soft and malleable are inserted to the ear canal/ tube. With a proper insertion, the earplug block out any air movement thus blocking any sounds. They do this because they expand when inserted.

Foam earplugs also use the same properties as wax earplugs. They also expand when inserted into the ear canal thus blocking any air movement. This block leads to blocking of all snoring sounds. 

Comfort: do the earplug fit into your ears especially kids and adults with small ear canals?

Earplugs are not butter and bread for everyone. I can rarely insert musical earphones in my ears. They are so uncomfortable to the point of having pain in my ears. So if musical earphones make me feel that uncomfortable after a few minutes of use, how would one feel if the earplugs which are to be used the whole night are not comfortable?

The questions we need to ask ourselves as we buy the earplugs are: Are the earplugs soft? Are they adaptable to fit into the ear canal? Do they hurt the ear canal with use? Do they close the whole canal to make it air tight? Is the size the right one for my ear canal?

The best ear plugs for snoring satisfy all these questions. They are soft, adaptable to the ears and when fitted into the ear canal they are water tight. When inserted into the ear canal, they should fit well and not leave protrusions or go in very deep that it would be hard to remove them. They also do not cause ear barotrauma and other ear drum pressure pain.

The best ear plugs give as much comfort as possible for sleeping. People sleep differently, some are back sleepers, side sleepers or lie on the stomach while sleeping. The earplugs should be comfortable for all the above. They should not affected by the sleeping style. This gives one the comfort of having a snoring sounds free comfortable night.

Are the earplugs durable?

We all hate buying the same thing over and over again, don’t we? Well, thus also applies to earplugs for snoring. We would not want to be shopping for earplugs every now and then. Even though the earplugs are quite affordable, it would be more acceptable if they can be reused. This would make then cost effective.

The best earplugs for sleeping for small ears should be able to withstand insertion and removal from the ear canal in addition to the regular cleaning. With this property the earplugs should remain in usable state for insertion into the ears.

What warranty should the best earplugs for small ears have?

While earplugs are supposed to be changed oftenly, it would be good if one bought earplugs with at least a 2 year warranty. The manufacturers offering 2 year warranty have the confidence that their products will serve the customer well. 

How did we come up with the top 10 earplugs for small ears list?

The list was exhaustively investigated with so many factors considered. The list of factors checked cannot be exhaustively explained. The main factors checked however included the unique features, the noise reduction rating, the user reviews, the warranty and finally the price. Kids and adults with small ear canals have a challenge finding their best earplugs. Thus he best earplugs for sleeping for small ears thus is a list generated when all the factors above and so many more are excellent or good. If you can not stand earplugs for sleeping, I would recommend other snoring aids discussed here.

Best Sleeping Style for your Baby: Should a Baby Sleep on the Side?

baby sleeping on the side or stomach is a huge risk for sudden infant death syndrome

In this world, bundles of joy come with their own worries. Being a first time parent can be the most stressing period in your life. If the baby gulps, you are worried. When the baby cries, you are two times worried. When the baby sneezes, it becomes a big deal that even your neighbor will know. However during the resting period for the baby, where worries should be minimal, first time parents still get worked up on which style should the baby sleep on. The question is always, is the baby supposed to sleep on the side, or on the back or on the belly?

Best sleeping position for the baby

According to Dr. Andrew Adesman and the American Academy of pediatrics babies should be put to sleep on their back to minimize the risk of losing your baby through sudden infant death syndrome (SIDs). The society has a myth that advocates that babies should be made to sleep on the side but this poses a major risk. This is because the baby might roll and sleep on their stomach increasing the risk of sudden infant death syndrome.

The myth of making the baby to sleep on their side emanated from the campaign dubbed ‘back to sleep (BTS)’. This campaign which run from the late 1980s to around 1991 in developed countries to ensure most people know the effectiveness of babies sleeping on the side or supine position to reduce sudden infant death syndrome. This campaign however was revised to read that babies should sleep on the back because it is the best position to reduce the deaths.

Suffocation is the major cause of infant deaths according to Florida department of Health in Collier County. This is because once the child sleeps in a prone position like on the stomach, the baby cannot roll itself to a position where suffocation is less likely to occur. The risk is highest in children less than 1 year but peaks at between 1 and 4 months of age.

When a baby can sleep on the side or stomach

The baby can be left to sleep on the stomach once it is able to roll itself from sleeping on the back to sleeping on the stomach. This stage is mostly at more than 1 year and thus any baby less than one year should always be made to sleep on the back. This should take place during naps and during sleeping at night and unlike most worries for babies at this age, they never get tired of sleeping on one position. When a baby rolls from the back to the belly or tummy on his own he should be left to sleep at that position since he is deemed strong enough to roll back to prevent suffocation.

How to make the baby sleep well and safely

  • The baby should always sleep on the back.

As discussed above the baby especially under 1 year old should never sleep on the side or stomach. This way one is able to avoid suffocation and other causes of sudden infant death syndrome. This should continue till the baby is able to roll from the back to any other sleeping position.

  • The sleeping surface should be firm.

The sleeping surface whether a bed, crib, bassinet or any other sleeping surface should be firm to ensure the baby sleeps well and safely. The crib should be inspected to ensure it is safe to use and the manufacturer has not recalled it for being unsafe to sleep on. The baby sleeping space should not have any objects or broken parts. In addition, the mattress should be covered with a fitted sheet and between them there should be no duvets, blankets or pillows. For safety purposes babies less than one year should sleep in cribs devoid of soft objects like stuffed toys, pillows, comforters, bumper pads or any loose bedding. These objects can trap the baby or strangulate him or worse of suffocate him. The baby can only sleep with these things once it is safe to do so where this according to research is not known.

The baby’s crib should be in the same room at an arm’s length to the parents or guardians bed but according to studies the baby is not very safe when sleeping in the same bed as the parents. Also it is not safe to put the baby to sleep on sofas, cushions, water beds or chairs because they do not meet the safety standards for the baby to sleep.

  • Avoid overheating of the room or getting the baby to be too hot

There are optimal temperatures for people including babies to sleep. It is recommended that the baby should not be too overdressed for sleep. In normal circumstances, whatever the parents wears should be the same as the baby. In cold environments however, one layer of clothing can be added to what the parent is wearing to keep the baby warm. To check if the baby is too hot, check for sweat or if the chest feels hot. In those instances reduce the baby’s clothing. It should be noted that parents should avoid clothes that can cover the heads and faces of infants while sleeping.

  • Is a pacifier good during nap time or bedtime?

Yes it is. A pacifier minimized the risk of sudden infant death syndrome by up to 90 percent. The pacifier which can be used from 3 to 4 weeks after birth reduces the risk of suffocation. At this time the baby can breastfeed well thus can be able to suckle the pacifier. The pacifier can fall once the baby is asleep or even some babies do not like a pacifier at all. In those instances it is good to let the baby sleep without it. Pacifiers also help in reducing SIDs in babies who sleep on soft beddings or on their stomachs. If a baby sleeps on the stomach without a pacifier he is at risk of SIDs by up to two and half times. How does the pacifier work then? The pacifier protection is not well known but is helps in having the bulky handle which sticks out. This handle ensures that the baby cannot sleep with the face down on a soft surface.

  • Smoking near your baby should be disallowed.

Smoking is associated with many problems in both adults and babies. Smoking has been associated with cancers, lung diseases, heart diseases, brain disorders and other disorders of the body systems. Since the baby is growing, smoking can cause respiratory problems at the young age and serious problems later. For smokers it is recommended that it should cease once one knows she is pregnant. It is also recommended that there should be no smoking in the car where the baby is riding or in a house where the baby is residing.

How long should a baby sleep?

Babies sleep cycles are according to their age. The length of sleeping times are not always the same in all babies but lie within an acceptable range. Newborns sleep most of their time in short segments but as the baby grows, the amount of sleep also reduces gradually. The baby however will sleep longer during the night as the age increases. Newborns sleep almost for 16 hours each day with the length during the day and night being almost equal. The sleep however lasts for one to two hours interrupted by periods of being awake.

The amount of sleep in babies reduce gradually to 15 hours at three months, 14 hours in 6 months and 13 hours in 2 years. After 9 months the baby sleeps for 11 hours at night having reduced gradually from 8 hours at birth. Whether it is during the day or during the night, the following shows that the baby is ready to sleep: rubbing his eyes, yawning while he is fully fed, when the baby is fussing or even looking away.

Can the baby have infant sleep problems?

Separation anxiety is common at about 6 months of age. This is where the baby awakens at night crying after having started to sleep regularly though out the night. The babies at this stage do not understand that the parents are not going for good. The following are seen in babies having separation anxiety:

  • Sleeping and then waking up during the night while crying when a regular sleeping pattern has been established. This is a concern to many parents and always leads to anxiety in parents too.
  • Refusing to let the parents leave their room when they are sleeping. This always leads to crying once the parent leaves the room when they are sleeping.
  • Sometimes the baby may refuse to sleep without the presence of the parent nearby.

The conditions above may also be because the baby is overstimulated or too tired. However, some problems might be due to a disease and therefore it is recommended that a physician be consulted if the baby cannot stay asleep or has a difficulty in falling asleep if that was not the case before.

In conclusion, there are several studies which advocate for the baby to sleep on the back. This way the baby is able to breathe normally. This however should not be a bother if a baby can roll himself to another sleeping position. To reduce instances of sudden infant death syndrome the baby should sleep on the back with a pacifier on the mouth. If the baby will not sleep as indicated above, it is recommended that one should consult a doctor.