If you’ve ever listened to your headphones too loud, you’re not alone. As a product reviewer for the Good Housekeeping Institute, I both test and personally wear headphones nearly every day, whether I’m commuting to the office, on a call, or traveling. While I’m much more reasonable than when I was a teenager, I’m definitely still guilty of increasing the volume to block out sounds of traffic, sirens, or pesky airplane announcements. The big question: Is the volume I’m listening to safe?
According to a BMJ Global Health study, unsafe listening practices are highly prevalent worldwide and may place over 1 billion young people at risk of hearing loss. The study indicates that about 24% of young people listen to music on personal devices at unsafe volume levels.
To find out some answers to my questions and better understand safe listening habits, I spoke with Sarah A. Sydlowski, AuD, PhD, MBA, an audiologist and Audiology Director of the Hearing Implant Program at Cleveland Clinic, as well as the former president of the American Academy of Audiology. In our conversation, Sydlowski explained what everyone needs to know about volume levels and listening time, how to spot signs you may be overdoing it, and which device settings can help indicate your headphone volume is too high.
What headphone volume is actually safe?
There’s no one safe volume for everyone. Hearing risk depends on both how loud your headphones are and how long you listen, and the effects are cumulative. “The louder the sound is, the shorter the amount of time that you can safely listen to it,” explained Sydlowski. A good rule of thumb when listening to a personal listening device: Don’t turn the volume up past 50%.
If you really want to ensure you’re listening at a safe volume, another useful benchmark is decibel level. At 85 decibels, the maximum recommended listening time is about eight hours. As the volume goes up, the safe listening time goes down. If you’re listening for a long stretch of time like on an international flight, you should keep the volume lower to help reduce your overall exposure. If you’re at a sporting event or bar that’s hitting roughly 100 decibels, you should only listen without any protection for 15 minutes.
You can find more information on exposure levels and recommended guidelines on the CDC website.
What should parents know about kids and headphone volume?
The same 85 decibel recommendation applies to children, though Sydlowski stresses that young ear canals are smaller than adults, and thereby more sensitive to sound. That’s why most kids' headphones that you’ll find on the market today are capped at 85 decibels. “Sound pressure levels are amplified in a smaller ear,” she explained. “Whatever you would do as an adult, be a little bit more conservative for kids.” If you can’t control the volume, she recommends moving farther away from the sound source.
What are some signs your headphones are too loud?
Your ears may not hurt when the volume is too high, so pay attention to what’s happening around you and how your ears feel afterward. “If somebody standing next to you can hear what you're listening to, the volume is too loud,” Sydlowski shared. Ringing or muffled hearing after listening can also be a sign that the sound was too loud.
Are noise-cancelling headphones safe?
You’ll see noise-cancelling headphones like the AirPods Max 2 everywhere these days, and especially on planes or subways. These types of headphones use built-in microphones to cancel out external sounds so you’ll mainly hear your own audio.
“Noise canceling can be a good thing because you don't have to turn [headphones] up as much because you're canceling some of the loud sound and surrounding noise,” explains Sydlowski, but they can also provide a false sense of security. Ultimately, the risk depends on the volume you’re listening to, which still shouldn’t surpass 50%.
For instance, you should never be mowing the lawn and blasting music through your noise-cancelling headphones. But something like watching a movie on an airplane at a safe volume is fine.
Phone settings that can help you manage headphone volume
Your phone may be able to warn you about loud headphone listening or even limit how loud your audio can get.
iPhones actually have a built-in meter you can use. To access it, head to Settings > Sounds & Haptics > Headphone Safety for options to reduce loud audio automatically, as well as review headphone notifications that indicate you’ve exceeded recommended limits.
Another cool feature that I’ve started using is the Hearing icon in your iPhone’s Control Center, or the swipe-down menu on your home screen. You can add this icon by selecting Add a Control > Hearing Accessibility > Hearing. The Headphone Level meter will show you your headphones' decibel level in real time.
On Android, the settings vary by phone, but you can start by looking under Sound or Volume for a media-volume limit or hearing-safety features.
Best practices for safer headphone listening
Protecting your hearing is a bit like protecting your skin from sun damage. You don’t just wake up when you’re 60 years old and start applying SPF. Instead, you start at a young age. Similarly, it’s important to adopt healthy habits from an early age to protect your hearing. Sydlowski describes hearing as a “lifetime best practice,” and stresses that damage can add up over time. If you’re concerned about your hearing, it never hurts to find an audiologist and get a hearing exam.
In the meantime, here are some best practices and tips you can start adopting every day to protect your hearing:
- Louder sound means less safe listening time. 85 dB up to 8 hours is a general reference point. With each 3 dB increase, cut the recommended time roughly in half.
- Keep headphone volume at or below halfway. If someone nearby can hear what you’re listening to, it’s too loud.
- Noise exposure adds up. Headphones, concerts, gyms, restaurants, and other loud places all contribute to your overall exposure.
- Noise-canceling may help, but it’s not a free pass. It can reduce background noise so you don’t need to turn your music up as much, but experts still recommend keeping volume at or below halfway.
- Protect children’s hearing, too. Kids’ smaller ear canals can make sound pressure levels higher, so audiologists recommend being especially cautious.
- Muffled hearing or ringing after loud sound can be a warning sign. Significant or lasting changes should be checked promptly, and sudden hearing loss shouldn’t be put off.
- Consider a baseline hearing test. It’s useful to get hearing checked if you’re concerned or regularly encounter loud recreational noise.
Why trust Good Housekeeping?
GH Institute Senior Reviews Writer and Analyst Olivia Lipski covers everything from tech to travel, auto, home, and more. During her time at GH, she regularly tests and reviews some of the most popular audio gear and equipment. Not only has she rotated through at least 25 pairs of headphones and earbuds annually since joining the Institute in 2021, but she’s been wearing noise-cancelling headphones for the past decade.
For more insight on headphone volume safety, she interviewed Sarah A. Sydlowski, AuD, PhD, MBA, an audiologist and Audiology Director of the Hearing Implant Program at Cleveland Clinic, as well as the former president of the American Academy of Audiology, for this story.
