Headphones are woven into everyday life, whether you are listening to music during a workout, catching a podcast on a walk, or unwinding at home. The convenience is real, but hearing specialists warn that careless listening can lead to “irreversible damage.” That risk grows when headphones are used for long stretches at high volume, which is easier to do than many people realize. A simple set of habits can make daily listening much safer without taking the fun out of it.
One reason this topic keeps coming up is how much time people now spend with screens and audio. A 2015 study by Ofcom found that the average adult spent 8 hours and 41 minutes a day consuming media content or communicating digitally, which was more than the 8 hours and 21 minutes spent sleeping. When headphones are part of that routine, the ears may be exposed to sound for hours without a true break. Over time, that can strain the delicate structures involved in hearing. It also makes it easier to ignore early warning signs like ringing or muffled sound after listening.
Ear, nose, and throat specialist Anna Mateo from Vall d’Hebron Hospital in Barcelona has reviewed the downsides of prolonged headphone use and shared practical guidelines. Her key advice is straightforward and memorable because it focuses on both volume and time. She recommends “It is advisable to follow the 60 60 rule.” In practice, that means listening for no more than 60 minutes at a time, and keeping volume at no more than 60 percent of the maximum.
The logic behind the 60 60 rule is that loud sound is not only about intensity, it is also about exposure. When sound is too loud for too long, the ear can experience what Mateo calls “acoustic trauma.” That phrase sounds dramatic, but it describes real stress on the inner ear that can accumulate quietly. If you feel like you need to crank volume to hear details, it is often a sign that your environment is too loud, or that your headphones are not sealing well. Turning it up might feel like a solution, but it is the move that raises risk the fastest.
Two common outcomes of repeated overexposure are hearing loss and tinnitus, which is the perception of ringing or buzzing in the ears. These can be triggered by noise exposure and may become permanent, which is why prevention matters. Action on Hearing Loss warns that listening to any sound louder than 89 decibels for more than 5 hours a week can lead to damage that cannot be repaired. That figure surprises people because 89 decibels is not an extreme concert level, and five hours can add up quickly across a week. It is also worth remembering that you might not accurately sense how loud your headphones are, especially when you are moving or distracted.
The type of headphones you choose can also change how your ears respond. Mateo says, “I recommend over ear headphones instead of in ear ones because they do not cause friction or irritation.” Over ear styles can reduce rubbing in the ear canal and may feel more comfortable for longer sessions, which can help you stick to healthier volume habits. In ear models can still be used safely, but they demand more attention to fit, cleanliness, and listening time. Comfort should not be the only deciding factor, yet it often influences whether people keep volume at a safer level.
Hygiene is another piece that gets overlooked, especially when headphones are used daily at the gym, during commuting, or while traveling. If you use in ear headphones, Mateo cautions that you should never share them with anyone because it can spread ear infections. Even if they look clean, moisture and bacteria can linger on earbuds and tips. It also helps to keep all headphones clean and dry after every use, which is a small step many people skip. A quick wipe and proper storage can reduce irritation and lower the risk of clogged tips that make you turn volume up.
There are also a few extra habits that pair well with the 60 60 rule, even if they sound obvious. If you are in a noisy place, consider pausing audio rather than battling the background with higher volume. If your phone has a volume limit setting, using it can prevent accidental spikes and keep your routine consistent. Pay attention to your body, because ear fatigue, ringing, or a sense of fullness after listening are signals to cut back and take longer breaks. If symptoms linger, it is worth speaking with a qualified clinician rather than assuming it will resolve on its own.
It helps to know why volume numbers matter at all. Decibels are measured on a logarithmic scale, which means small increases represent a big jump in sound energy. That is why 89 decibels can be more intense than it sounds on paper, and why a modest volume bump can change your exposure a lot. Hearing relies on tiny hair cells in the inner ear that convert vibration into nerve signals. When those cells are damaged by excessive noise, they do not regenerate, which is why prevention is the focus in public health messaging about noise induced hearing loss.
Tinnitus deserves special attention because it often shows up before obvious hearing loss. Some people experience it as ringing, others as humming, hissing, or a high pitched whine that comes and goes. It can be triggered by noise, stress, certain medications, and other factors, but chronic exposure to loud sound is a major risk. Protecting hearing is not only about avoiding discomfort today, it is about preserving clarity and reducing the chance of long term symptoms that can affect sleep and concentration. If you have your own strategies for keeping headphone use comfortable and safe, share your thoughts in the comments.
