Prevention
Prevention
Many of us have music playing in our headphones all day long. That is not harmful in itself — what matters is how loud the sound is and how long it plays. Below is a calm, step-by-step plan that helps you enjoy what you love without losing your hearing.
A safe volume is not a ban but an agreement with your own ears: a little quieter today so you can still hear music many years from now.
What you will need
- Your usual headphones and phone or music player
- A few calm minutes in a quiet room to set the volume
- A note on your phone to keep track of listening hours
- Earplugs for concerts and noisy places
- Your device settings, where you can turn on a volume limit
- Willingness to discuss your habits with a doctor if something worries you
Find out your listening load
For a few days, write down how much time you spend wearing headphones. The WHO–ITU reference for adults is 80 dB(A) for no more than 40 hours a week — and the louder the sound, the shorter that time.
Hypothetical example: the notes show that the headphones are on for the whole commute there and back, and then all evening too.
Set the volume in a quiet room
Choose a comfortable level in a calm room when your ears are rested. If the sound is pleasant in quiet surroundings, there is no need to turn it up much higher in noisy ones.
Hypothetical example: at home, someone notices that half the scale is enough, even though on the underground they are used to keeping it near the maximum.
Turn on a volume limit
Many phones and players have a setting that stops the sound going above a set level, plus notifications about your weekly listening. Turn them on — they work even when you are distracted.
Hypothetical example: a parent turns on the limit on their child's phone and explains why it matters.
Reduce outside noise instead of turning up the sound
On noisy transport the volume creeps up without you noticing. It is better to choose headphones that fit snugly and let in less outside noise — then you won't have to make the music louder than the noise.
Hypothetical example: on a loud train someone pauses their music, then plays it again at the usual level once the carriage is quieter.
Take breaks
Your ears need rest. Take your headphones off, even briefly, every few hours and give yourself periods of quiet throughout the day.
Hypothetical example: at work, someone listens to music until lunch and then works in silence in the afternoon.
Protect your ears in noisy places
At concerts, in clubs and on building sites, wear earplugs, keep away from the speakers and step out somewhere quieter from time to time.
Hypothetical example: at a concert a group of friends stands in the middle of the hall rather than by the stage, and goes out to the foyer during the interval.
Watch for warning signs
Ringing in the ears, a blocked feeling or muffled voices after a noisy event are signs that your ears are overloaded. If it does not go away or keeps happening, book an appointment with a doctor.
Hypothetical example: after a party the ringing is still there the next day, and the person books an appointment with an ENT doctor.
Get your hearing checked
If you listen to a lot of music or work in noise, ask your doctor how often you should have your hearing checked. Sudden hearing loss is a reason to see a doctor urgently.
Hypothetical example: someone notices they have started turning up the TV and books a hearing test without waiting for other signs.
Common mistakes
- Drowning out transport noise with even louder music
- Falling asleep with headphones on and the sound playing
- Assuming the volume is safe because your ears don't hurt
- Standing right next to the speakers at a concert all evening
- Cleaning deep inside your ears with cotton buds
- Putting off seeing a doctor when your hearing suddenly gets worse
If it doesn't work for you
- If travelling without music is boring, try podcasts and audiobooks: speech is usually easy to follow at a lower volume
- If earplugs are uncomfortable, try a different size or shape, and at noisy events step out somewhere quiet more often
- If keeping track of hours is hard, turn on hearing-health notifications on your phone
- If a child resists limits, agree on the rules together and explain how the ear works
Check yourself
- You roughly know how many hours a week you listen to music on headphones
- The volume was chosen in a quiet room and doesn't creep to the maximum on transport
- A volume limit is turned on on your device
- Your ears get periods of quiet during the day
- You have earplugs for concerts and noisy places
- You know which doctor to see if your hearing changes
Situation — risk — what to do
| Situation | Risk to your ears | What to do |
|---|---|---|
| Headphones on the underground or a train | The volume goes up to drown out the rumble | Choose snug-fitting headphones, take breaks, don't go to the maximum |
| Concert or club | A heavy load in a single evening | Earplugs, a spot away from the speakers, breaks in a quiet area |
| Renovation and building work | Sudden and prolonged loud sounds | Hearing protection, breaks, following workplace safety rules |
| A child with headphones or a loud toy | Children's hearing is more sensitive | A volume limit, testing the sound on yourself, agreeing on listening time |
| Ringing in the ears after noise | A sign of overload | Give your ears some quiet; if it doesn't pass or keeps coming back, see a doctor |
| Hearing has suddenly got worse | A situation that needs prompt help | See a doctor urgently; don't wait and don't try to treat it yourself |
Read next
- Topics
Hearing topics by group: how the ear works, noise and headphones, children and hearing problems. Also home to the article catalogue.
- Methods
How hearing is tested, how it is protected and how specialists help people with reduced hearing.
- Questions
Questions about headphones, noise, children's hearing and hearing tests that are useful to ask your doctor.
- Glossary
Hearing words in plain language: from the eardrum and the decibel to audiometry.
Sources
- WHO and ITU — Safe listening devices and systems standard (2019)
- WHO — materials on safe listening and World Hearing Day
- Textbooks on the physiology of hearing
This guide summarises generally accepted information about hearing as of the date it was prepared. Recommendations from international organisations are updated from time to time, and decisions about your own hearing are made together with a doctor after an examination.