Protecting Your Hearing: Why the 60/60 Rule Matters

Hearing loss may become more common with age, but there is still a great deal we can do to protect hearing over time. One topic that comes up often in conversations with my patients is the effect of personal listening devices. Many people wonder whether earbuds or headphones can actually harm hearing, and it is an important question.

The answer is yes, they can—especially when sound is too loud for too long. Noise-induced hearing loss is very common, and it usually develops gradually. Because it is painless and often subtle at first, many people do not notice a problem until they begin experiencing ringing in the ears, muffled hearing, or more difficulty understanding speech clearly.

Part of the reason this matters is the way the inner ear works. Inside the cochlea are tiny sensory hair cells that help convert sound into signals the brain can understand. These cells are delicate and essential for hearing. Repeated exposure to loud sound can place them under stress, and once they are damaged, the effects can be permanent.

When it comes to personal listening devices, volume is only part of the issue. Listening time matters too. The louder the sound, the less time it takes to put hearing at risk. That is why the 60/60 rule is such a helpful guideline: listen at no more than about 60% of maximum volume for no more than 60 minutes at a time, then take a break.

Those breaks are more important than many people realize. They help reduce the overall sound exposure the ears receive throughout the day and lessen listening fatigue. They can also help prevent the gradual habit of turning the volume up higher and higher, especially during long listening sessions.

Patients also often ask whether earbuds are worse than headphones. In many situations, they can be. Any listening device can become harmful if it is used too loudly for too long, but earbuds often create a greater practical risk because they sit directly in or near the ear canal, delivering sound very close to the eardrum. In noisy environments, that risk can increase even more, since people often turn the volume up to compete with background sound. Over-the-ear and noise-canceling headphones are often a better choice, particularly in places such as airports, gyms, cars, or school hallways, because they help reduce outside noise and make it easier to listen to music, podcasts, or audiobooks at a lower volume, which can help protect hearing over time.

The good news is that noise-related hearing loss is often preventable. A few simple habits can make a meaningful difference: keep the volume at a reasonable level, take regular listening breaks, choose over-the-ear or noise-reducing headphones when possible, and pay attention to warning signs such as ringing, buzzing, muffled hearing, or listening fatigue after listening.

Earbuds and headphones do not need to be avoided completely, but they should be used with care. The goal is not fear, but awareness. With a few thoughtful habits—and simple guidelines like the 60/60 rule—it is possible to enjoy personal listening devices while doing much more to protect hearing for the future.