Can Your Headphones Be Damaging Your Hearing?

Music has an undeniable impact on the human brain and emotions, offering benefits ranging from improved cognitive function to stress reduction. However, the way we consume music, especially through headphones or earbuds, has raised important concerns regarding ear health, hearing loss, and long-term auditory damage. 

In this article, we will explore how to listen to music safely, the effects of headphones on ear health, and the differences between listening with and without headphones, backed by scientific research and studies.

Hearing Loss and Noise-Induced Hearing Damage

Hearing loss due to prolonged exposure to high levels of sound is known as noise-induced hearing loss (NIHL), and it is one of the most common types of hearing impairment. 

According to the World Health Organization (WHO), nearly 1.1 billion young people worldwide are at risk of NIHL due to unsafe listening practices, particularly with personal audio devices like smartphones and music players.

Decibels and Safe Listening Levels

To understand the risks associated with listening to music, it is essential to comprehend decibels (dB) and their relationship with ear health. The louder the sound, the quicker it can cause damage. The risk of hearing loss increases significantly when sounds exceed 85 dB, especially when exposure is prolonged. Most headphones and earbuds can reach volumes between 100-120 dB, far above the threshold of safe listening.

According to Harvard Health Publishing, the Occupational Safety and Health Administration (OSHA) provides guidelines that suggest limiting exposure to 85 dB to no more than 8 hours a day. However, listening to music at higher volumes, which is common with headphones, can damage hair cells in the cochlea, the part of the ear responsible for sound transmission to the brain.

As reported by Osmanoglu, Dizdar, and Köroğlu Koçyiğit (2024), young individuals who frequently listen to music through headphones are at a higher risk of experiencing worse hearing thresholds, particularly in the higher frequency ranges, such as 4000 Hz and above, when compared to those who do not use headphones regularly [1].

Widen, Båsjö, Möller, and Kähäri (2017) also explored the self-reported hearing and portable music listening habits, measured hearing function, and sound exposure levels in Swedish adolescents.

The research was conducted in two parts, with the first focusing on general listening habits and self-reported hearing issues, while the second measured hearing function and sound levels among a sub-sample of 50 adolescents. In the results presented by the authors, 20% of the 280 adolescents reported listening to music for 3 hours or more at each session, with 88.6% listening daily or several times a week. Canal phones (49.4%) and regular earbuds (37.9%) were the most commonly used headphones. The study found no significant difference in hearing thresholds between the different headphone types, although perceived loudness varied with external noise levels. Notably, adolescents using canal phones experienced diminished perception of external sounds, particularly when using portable music devices during transportation, such as on buses, trains, and bicycles.

The study highlighted that approximately 45% of participants used their portable music players during school hours, and 21% reported using them while sleeping—both factors that could contribute to longer listening durations and, potentially, an increased risk for hearing problems [2].

Headphones vs. Open-Air Listening: The Impact on Ear Health

Listening to music, whether through headphones or external speakers, presents distinct risks and benefits for ear health. While headphones offer an immersive listening experience, they can also increase the likelihood of hearing damage if misused. Conversely, open-air listening through speakers typically poses a lower risk, although it is not without its challenges.

The Risks and Benefits of Both Listening Modes

Headphones, particularly in-ear models, deliver sound directly into the ear canal, which can lead to increased perceived loudness and potentially harmful sound pressure levels (SPLs). The proximity of the sound source to the eardrum also increases the ear’s susceptibility to damage, especially at high volumes. 

Studies like that of Dobrucki, A., Kin, M., & Kruk, B. (2013) found that in-ear and closed headphones were linked to greater hearing loss, with shifts of up to 20 dB at 4 kHz after prolonged daily use. Specifically, a listening duration of three hours a day caused hearing loss of 10–15 dB at higher frequencies. However, open and semi-open headphones, which allow more ambient sound, showed no significant impact on hearing thresholds, making them safer for extended listening sessions [3].

Open-air listening via speakers typically reduces the risk of overexposure to high SPLs since the sound is dispersed in the environment rather than being directed into the ear canal. This diffuse sound tends to be less concentrated, which reduces the need to increase volume to uncomfortable levels. Nonetheless, exposure to loud music in enclosed spaces, such as concerts or clubs, can still lead to noise-induced hearing loss (NIHL) if volumes exceed safe levels. According to Bogoch et al. (2005), 84.7% of music concert attendees experienced tinnitus [4].

In summary, while headphones (especially in-ear and closed types) pose a higher risk for hearing loss, open-air listening via speakers generally offers a safer alternative, provided the listening environment remains at moderate sound levels. Users should be mindful of the volume and duration of their exposure, whether using headphones or external speakers, to protect long-term ear health.

Best Practices for Safe Listening

Given the risks associated with prolonged and high-volume music exposure, it is essential to adopt safe listening practices to preserve ear health. Here are some science-backed tips:

1. Follow the 60/60 Rule

Hearing Health Associates recommends one of the simplest and most effective methods for safe listening is the 60/60 rule: listen at no more than 60% of your device's maximum volume for no longer than 60 minutes at a day. 

2. Use Noise-Canceling Headphones

Noise-canceling headphones are an excellent tool for maintaining a safe listening environment. 

A study by Shrivastava, S. et al. (2025) suggests that noise-cancelling headphones can prevent long-term hearing damage by reducing the need to increase the volume in noisy locations [5].

3. Choose Open-Back or Over-Ear Headphones

While in-ear headphones are often the most convenient, over-ear headphones or open-back designs are less likely to cause damage because they don’t sit directly inside the ear canal. These types of headphones allow for a more natural, less intense sound experience.

Balance Enjoyment with Ear Health

Music is a powerful tool that can enhance your mood, cognition, and even productivity, but it’s crucial to be mindful of how you consume it. Listening through headphones, especially at high volumes, can lead to irreversible ear damage and hearing loss over time. By following safe listening practices, such as adhering to the 60/60 rule, using noise-cancelling headphones, and taking regular breaks, you can enjoy your music while minimising the risks.

Whether you're a professional musician, a casual listener, or an audiophile, preserving your ear health should be a priority. Being aware of the impact of sound exposure and adjusting your listening habits accordingly can help ensure that you continue to enjoy the magic of music without sacrificing your hearing.

Take Your Listening to the Next Level with eargym

The World Health Organization (WHO) estimates that ~16% of all disabling hearing loss stems from occupational noise exposure [6].

At eargym, we believe in helping you improve your musical ear while also safeguarding your hearing. Our app offers a wide variety of ear training exercises that sharpen your listening skills, from pitch recognition to rhythm awareness. 

Download eargym today and start training your ears the smart way. 

References

1. Osmanoğlu, H., Dizdar, H.T. & Koçyiğit, A.A. The effects of music listening time with headphones on hearing thresholds among the young population. Egypt J Otolaryngol 40, 13 (2024). https://doi.org/10.1186/s43163-024-00574-9

2. Widen SE, Båsjö S, Möller C, Kähäri K. Headphone listening habits and hearing thresholds in swedish adolescents. Noise Health. 2017 May-Jun;19(88):125-132. doi: 10.4103/nah.NAH_65_16. PMID: 28615542; PMCID: PMC5501022. https://pmc.ncbi.nlm.nih.gov/articles/PMC5501022/

3. Dobrucki, A., Kin, M., & Kruk, B. (2013). Preliminary study on the influence of headphones for listening to music on hearing loss of young people. Archives of Acoustics, 38(4). https://doi.org/10.2478/aoa-2013-0045

4. Bogoch I., House R., Kudla I. Perceptions about hearing protection and noise-induced hearing loss of attendees of rock concerts. Can. J. Public Heal. 2005;96:69–72. doi: 10.1007/BF03404022

5. Shrivastava, S., Bobhate, P. S., & Marar, A. M. (2025). Noise-cancelling headphones and quality of life. Hearing, Balance and Communication, 23(1), 40–42. https://doi.org/10.4103/HBC.HBC_31_24

6. Nelson D.I., Nelson R.Y., Concha-Barrientos M., Fingerhut M. The global burden of occupational noise-induced hearing loss. Am. J. Ind. Med. 2005;48:446–458. doi: 10.1002/ajim.20223.