How much music can you listen to each day, all at once, or throughout the day?
What volume should the headphones be set to?
The World Health Organization (WHO) advises keeping everyday exposure to deafening
noise—including music—to no more than one hour at 100 decibels (dB) or lower. The
advised exposure period shortens at greater noise levels. For instance, the suggested
exposure duration is only 2 minutes per day at 110 dB.
• To avoid harming the hearing when listening to music through earbuds, it's crucial to
keep the intensity down. 60% of the maximal volume for up to 60 minutes per day is
the safe volume amount that is advised. It is advised to turn down the level to 50% of
the maximum volume when hearing for extended stretches of time.
• Additionally, since over-ear headphones offer superior sound clarity at a reduced level
and do not require the earbuds to be inserted directly into the ear canal, using them
instead of earphones can be a safer choice.
• It is crucial to remember that individual variables, such as age, hearing sensitivity, and
prior exposure to loud noise, may affect the suggestions for secure listening. When
listening to music, it is always best to lean on the side of prudence and take
precautions to safeguard your hearing.
Recommendations:
• Keep volume at a safe level: It's critical to keep the volume at a safe level to avoid
hearing harm. It is advised to maintain the level at or below 60% of the highest
loudness when listening to music through headphones.
• Take breaks: Interrupting your music listening on a frequent basis can help lower your
chance of hearing loss. Every hour of audio listening should be broken up by a 5–10
minute pause, according to experts.
• Use headphones with noise cancellation: You may be able to listen to music at a
reduced level by using noise-cancelling headphones to help decrease the quantity of
background noise.
• Be aware of the environment: Take precautions to safeguard your hearing if you are in
a noisy setting, such as a performance or club. Be mindful of the noise level in the area.
To assist in lowering the decibel level, think about donning earplugs.
• Use over-ear headphones: Over-ear headphones offer superior sound clarity at a
lower level and don't require the earbuds to be inserted directly into the ear canal,
making them a secure alternative to in-ear headphones.
Evidence based articles and links:
• World Health Organization (WHO) Guidelines for Safe Listening: https://www.who.int/
activities/making-listening-
safe#:~:text=%E2%80%9CMake%20listening%20safe%E2%80%9D%20aims%20to,
means%20of%20safe%20listening%2C%20and
• American Speech-Language-Hearing Association (ASHA) Tips for Safe Listening:
https://www.asha.org/news/2022/make-summer-a-season-for-safe-listening-says-
asha/
• Centers for Disease Control and Prevention (CDC) Noise-Induced Hearing Loss:
https://www.cdc.gov/niosh/topics/noise/default.html
• National Institute on Deafness and Other Communication Disorders (NIDCD) Hearing
Health: https://www.nih.gov/about-nih/what-we-do/nih-almanac/national-institute-
deafness-other-communication-disorders-nidcd