At 70 years old, pushing hard toward my wild goal of living to 200 with The 200 Year Life Project, sleep is sacred—it's when the body repairs DNA, clears brain waste, and rebuilds for another day of optimization. But modern life is noisy: traffic, neighbors, snoring partners, even the hum of appliances. That's why I wear high-quality Loop Quiet earplugs every night, combined with my blackout sleep mask. Blocking noise isn't optional—it's a game-changer for deeper, more restorative sleep.

Noise: The Silent Sleep Killer

Even low-level sounds disrupt sleep architecture. They trigger micro-arousals—brief awakenings you might not remember but that fragment deep and REM stages. Over time, this leads to poorer recovery, higher stress hormones, and accelerated aging.

Proven Benefits Backed by Science.

1. Longer Sleep with More REM

Studies, including polysomnography (gold-standard sleep tracking), show earplugs increase REM sleep percentage, reduce REM latency, and boost total sleep time. In simulated ICU noise (mimicking real-world disruptions), earplugs significantly improved sleep architecture.

2. Fewer Awakenings and Better Sleep Quality

Meta-analyses confirm earplugs (often with eye masks) reduce awakenings, improve sleep efficiency, and enhance subjective quality. Hospital trials report lower sleep disturbance scores and higher perceived rest.

3. Boosted Melatonin and Hormonal Balance

Combined with darkness, earplugs help maintain natural melatonin rhythms disrupted by noise stress.

4. Reduced Stress, Anxiety, and Long-Term Health Risks

Better sleep from noise reduction lowers cortisol, supports immune function, and may prevent issues like cardiovascular strain—key for longevity.

5. Synergy with Sleep Masks

The combo is powerhouse: Studies show even greater gains in REM, total sleep, and reduced arousals when blocking both light and sound.

My Personal Setup in The 200-Year Protocol

I use Loop Quiet silicone earplugs (high NRR rating) that fit comfortably for side-sleeping. Paired with my contoured blackout mask, it's total sensory deprivation—pure, uninterrupted recovery. I fall asleep faster, stay asleep longer, and wake sharper.

Full sleep routine details are transparent at garyleland.com/data.

Pro Tip: Start with disposable foam for cheap testing, graduate to reusable silicone. Clean regularly to avoid issues.

Disclaimer: This is my biohack from research—not medical advice. Consult your doc, especially if ear issues.

For radical longevity, protecting sleep from noise is low-effort, high-reward. Earplugs turn any bedroom into a recovery chamber.

Do you use earplugs for sleep? What's your go-to type? Share in the comments—let's quiet the night together!

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