How to Safely Use Headphones: Expert Tips to Prevent Hearing Damage
Headphones and earbuds have become a daily necessity for work, travel, workouts, and entertainment. But as convenient as they are, prolonged and improper use can lead to noise-induced hearing loss (NIHL), a condition that affects millions worldwide.
The good news? With a few simple habits, you can enjoy your favorite music, podcasts, and calls without putting your hearing at risk.
Follow the 60/60 Rule
One of the best ways to prevent hearing damage is to follow the 60/60 rule.
- Keep the volume at no more than 60% of the maximum level
- Limit headphone usage to 60 minutes at a time before taking a break
Listening at high volumes for long periods strains the delicate hair cells in the inner ear, which can lead to permanent damage over time.
Choose Noise-Canceling Headphones
If you often find yourself turning up the volume in noisy environments, consider switching to noise-canceling headphones. These block out background noise, allowing you to hear audio clearly without increasing the volume.
Passive noise isolation (such as over-ear, cushioned headphones) also helps by physically blocking outside sounds. Avoid cheap earbuds that don’t fit properly, as they may force you to increase volume levels.
Be Mindful of Volume Warnings
Many smartphones and devices now include volume limit warnings to alert you when the sound level may be harmful. If your device warns you, take it seriously. Lower the volume and give your ears a break.
A good test you can use is if someone standing next to you can hear what you’re listening to through your headphones, it’s too loud.
Take Listening Breaks
Just like any other part of your body, your ears need rest. Give them a break every hour by taking off your headphones for at least 5–10 minutes. This allows your inner ear cells to recover and reduces the risk of long-term damage.
If you use headphones for work or long study sessions, try listening with speakers whenever possible to reduce direct exposure to high volumes.
Keep Your Headphones Clean
Earbuds and headphones collect dirt, bacteria, and earwax, which can lead to ear infections. Clean your headphones regularly using alcohol wipes or a soft cloth. For earbuds, gently remove earwax buildup with a small brush or a dry cotton swab.
Enjoy Your Music Without Risking Your Hearing
Your hearing is precious, and once it’s damaged, it can’t be restored. But by following these expert tips – keeping volumes low, taking breaks, and choosing the right headphones – you can continue enjoying your favorite sounds without compromising your hearing health.
“Consistent exposure to loud noise, whether at work, concerts, or through headphones, can cause gradual and irreversible hearing damage. Protecting your ears today with safe listening habits and hearing protection ensures you maintain clear, healthy hearing for a lifetime.” – Lacy Smiesko, H.I.S., D.C.
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