Headphones are very popular with smartphone users, and many people wear over-ear models or wireless headphones like AirPods in public places. But even though many models offer excellent sound experiences for listening to music and making phone calls, it’s important to understand the safety concerns of using headphones for long periods of time.
It’s not just about ear health, but also the risk of hearing loss. This is where the 60-60 rule can come in handy, as it can help headphone users protect the health of their ears and hearing. The rule is easy to remember and refers to two elements: sound volume and exposure time. The 60-60 rule means you should listen to music at 60% of the headphones’ maximum volume for up to 60 minutes before taking a break. Following the 60-60 rule would help a user stay within safe listening parameters and allow the ear to take breaks from sound exposure.
The World Health Organization (WHO) explains that prolonged exposure to loud sounds can lead to a type of hearing loss called noise-induced hearing loss (NIHL). This is because the sensory cells inside the ear that transmit sound to the brain can be affected by loud sounds. The California Hearing Center further explains that the cells responsible for hearing will not regenerate after being damaged, making NIHL irreversible. They note that the three settings that can lead to hearing loss are high volume, prolonged exposure, and cumulative exposure. The National Institute on Deafness and Other Communication Disorders further explains that damage can occur immediately when the sound is very loud. This can also occur during prolonged periods of exposure to high volume. This form of NIHL may go unnoticed at first, but some people may eventually experience symptoms.
Why is 60% safe?
The WHO also recommends keeping the volume at 60% of maximum, noting that users should aim to keep the sound below 80 dB. The organization provides examples of different volumes to help users understand what 80 dB can sound like. The sound of normal breathing is measured at around 10 dB, while a soft whisper goes up to 30 dB. A normal conversation produces sounds of around 60 dB, while a doorbell reaches 80 dB. Heavy traffic is noisier, at 85 dB, while shouted conversations reach 90 dB. A plane taking off is significantly noisier, at 140 dB.
The WHO offers advice on time limits based on volume level, saying it is safe to listen to sounds up to 60 dB without any limits. If the volume rises to 80 dB, the WHO sets a cumulative limit of 40 hours for seven days. An increase to 85 dB reduces the limit to 12 hours and 30 minutes for the same period. Going to 100 dB (hairdryer) reduces this limit to 20 minutes for the same one-week period. The National Institute for Occupational Safety and Health recommends a sound exposure limit of 85 A-weighted decibels (dBA) over an eight-hour workday.
The California Hearing Center notes that the 60% volume in the 60-60 rule is not arbitrary. It is based on the volume levels available on consumer devices, which can reach 100 to 110 dB if set to maximum. Therefore, lowering the headphone volume to 60% would reduce the volume level to 75-85 dB. In other words, lowering the headphone volume to less than 60% would be more beneficial for the user. For example, using noise-canceling headphones, like AirPods Pro, can block external sounds and improve the listening experience at lower volumes.
Practical tips for following the 60-60 rule
Your iPhone or Android device may not display volume percentage or decibels. The California Hearing Center advises users to count volume levels if they appear on the screen and to stop at around 60%. Another method to reduce the volume to safe levels is to see if you can hold a conversation with someone near you. The volume is too high if you have to remove the headphones to hear the other person. The same source also notes that iPhone and Android devices offer hearing safety features. iPhone lets you enable a feature called Reduce Loud Sound in the Settings app, under Sounds & Haptics > Headphone Safety. Android has a media volume limit in the Sound & Vibration menu in the Settings app.
The iPhone Health app also displays headphone and environmental sound exposure in the Hearing section. The Health app can issue notifications if ambient noise is too loud, so you can take action. The iPhone Shortcuts app can help you automatically reduce the volume to the desired level when you connect headphones. This is one way to help you keep the volume below the 60% recommendation.
To follow the 60-minute rule, you can set timers on the device to ensure you take breaks between listening sessions. Additionally, the 60-60 rule can be used to limit exposure to other loud sounds, not just headphones. Finally, headphone users who experience hearing problems, such as tinnitus (ringing in the ears), muffled sounds, or pressure in the ears should consider consulting a healthcare professional.