Earphones can have negative side effects, especially if they are being used wrongly (unhealthily). So, here are simple ways on how to use earphones to prevent the risk of ear damage:
1. Turn down the volume
Honestly, it’s that easy: Just turn down the volume coming through your headphones or earbuds. Don’t stop there, though. Make an effort to keep volumes from other sources low, too, such as when you watch TV at home.
Also, if you feel like you can’t get the volume low enough, check to make sure your headphones don’t have a separate volume control. For instance, I wear Aftershokz, and I can still hear the music when I turn my phone’s volume down.
2. Use noise-canceling headphones
If you’re like many people, you wear headphones to drown out other sounds — and keep turning the volume up as external sounds get louder. To combat that perpetual increase in volume, try wearing noise-canceling headphones. You can try passive noise-canceling headphones, which work mainly via a design that limits outside sounds, like high-density foam headphones that seal your ear from external sounds. You can also try active noise-canceling headphones, which work by constantly monitoring the sounds around you and generating soundwaves that directly cancel out the external noise.
3. Wear actual headphones, not earbuds
Though the two terms are used interchangeably, headphones and earbuds aren’t really the same thing. “Earbuds” refers to the small, usually silicone or hard plastic, devices that sit snugly in your ear. “Headphones,” on the other hand, refers to the kind of devices that sit over your ears, usually covering the entire ear. The distance from sound to eardrum may be minimal between headphones and earbuds, but it’s crucial in the long run.
4. Take listening breaks
If none of the above are an option for you, something as simple as taking breaks from your headphones can help prevent headphone-induced hearing loss. The longer you listen to loud music, the higher your chance of damaging your ears. Try taking a 5-minute break every 30 minutes or a 10-minute break every 60 minutes.
To be super safe, follow the 60/60 rule: Listen at 60% of your device’s maximum volume for 60 minutes, and then take a break.
5. Set a volume limit.
Some devices allow you to set a custom volume limit in settings. On iPhone, go to
Settings > Music > Volume limit to set a maximum. Check your device’s settings or your user manual to find out if you can set a volume limit.
Still uncertain? According to the National Institutes of Health (NIH), the best rule of thumb is to “avoid noises that are too loud, too close, or last too long.”
