How to Prevent Hearing Loss: Follow the 60-60 Rule While Using Earphones

Listening to music with earphones can be a fun way to pass the time. However, earphone usage needs to be limited, as these small devices can pose serious risks to hearing health.

Excessive noise exposure from earphones can damage the nerve cells within the inner ear that respond to sound stimulation, especially when exposed to loud sounds over prolonged periods. Over time, this noise exposure can lead to hearing loss and even permanent deafness.

Therefore, Dr. Ivana Supit, Sp.THT-BKL, an Ear, Nose, Throat, Head and Neck Surgeon at Tzu Chi Hospital, shares tips on how to use earphones safely to protect your hearing.

 

Tips for Safe Earphone Use

With the convenience they offer, earphones often tempt us to use them continuously — whether while working, commuting, exercising, or even resting. However, like anything excessive, overuse can be harmful.

Here are a few tips to help you use earphones safely:

• Adjust the volume to no more than 50–60% of the maximum level, which is equivalent to the volume of a normal conversation between two people. If people around you can hear your music, it means the earphone volume is too high.

• If your device features an ear safety setting, limit the maximum volume to 70–85 dB. Enable the noise-cancelling feature (if available) to reduce ambient noise, minimizing the need to raise the volume.

• Avoid using earphones in noisy environments. Not only does this encourage setting the volume higher, but it can also cause ear fatigue, marked by symptoms such as headaches, a feeling of fullness in the ears, and decreased concentration.

 

Apply the 60-60 Rule

To protect your hearing while using earphones, Dr. Ivana recommends following the 60-60 rule. This guideline addresses both the safe volume level and the duration of earphone use.

"This means using earphones at no more than 60% of maximum volume for a maximum of 60 minutes, followed by a 60-minute break," explains Dr. Ivana.

Following these simple tips can help minimize excessive noise exposure when using earphones. By keeping the volume low and limiting usage time, you can significantly reduce the risk of permanent hearing damage. If you experience any hearing issues, it is recommended to consult an ENT-Head and Neck Surgeon at Tzu Chi Hospital.

 

This article has been medically reviewed by Dr. Ivana Supit, Sp.THT-BKL.