Many individuals use headphones nearly all day for work, study, entertainment, exercise, or before sleep. This habit can impact hearing, particularly when listening at high volumes for extended periods.

The World Health Organization (WHO) recommends a relatively safe sound level of about 80 dB for ears. When at maximum volume, smartphones or tablets can emit approximately 110 dB through headphones, an intensity level that can harm ears in just a few minutes. Many modern headphones are even capable of producing sounds exceeding 125 dB, which is significantly higher than the safe listening threshold.

Regularly wearing headphones at high volumes can lead to hearing loss. *Illustration: Duong Anh*

Exposure to loud sounds overloads the hair cells (sensory cells) in the cochlea. The cochlea, an organ located in the inner ear, contains hair cells with microscopic stereocilia that receive sound vibrations, convert them into nerve signals, and transmit them to the brain to create the perception of sound.

This system is sensitive yet vulnerable. After short-term exposure to loud noise, hair cells can experience temporary dysfunction, leading to temporary hearing impairment or tinnitus.

If exposed to loud sounds frequently or for prolonged durations, the hair cells and related structures within the cochlea can suffer permanent damage. This results in noise-induced hearing loss (NIHL), an irreversible form of sensorineural hearing loss.

Noise-induced hearing loss often manifests immediately after exposure to extremely loud sounds. Warning signs of hearing impairment from prolonged noise exposure include tinnitus, difficulty hearing high-frequency sounds like bird songs, and a sensation of distorted or unclear sound. Individuals may also struggle to hear and understand conversations with others, especially in noisy environments.

To protect your hearing when using headphones, consider these recommendations:

Reduce listening volume: Maintain the volume at approximately 50-60% of the maximum level for extended use. If increasing the volume to about 80%, limit listening time to around 90 minutes and allow your ears to rest.

Use well-fitting headphones: Loose-fitting headphones allow external noise to leak in, compelling users to increase the volume to hear clearly, which elevates the risk of hearing damage. Noise-canceling or well-insulated headphones can reduce the need to increase volume.

Choose quality equipment: High-quality headphones typically reproduce clearer and more accurate sound, enabling users to hear well at lower volume levels.

Utilize volume limiting features: Many current headphones and applications are equipped with functions to control or limit maximum sound levels, which can mitigate the risk of exposure to noise at harmful thresholds for hearing.

Master, Doctor Nguyen Chi Trung

Department of Otorhinolaryngology

Tam Anh General Hospital Hanoi