Audiologists are warning that sleeping with earphones, while popular for listening to podcasts or music, carries risks of hearing damage if not used correctly. The Cleveland Clinic advises users to skip noise-cancelling modes to maintain awareness of surroundings for safety.
Key Precautions for Safe Use
Audiologist Valerie Pavlovich Ruff, AuD, from the Cleveland Clinic, notes that using earbuds to relax or block noise can be acceptable, but depends on usage. She recommends keeping volume at 50% or lower, ensuring you can still hear someone speaking nearby. Additionally, limit listening time by setting a sleep timer to avoid overnight audio exposure.
Hygiene is also crucial: earbuds can accumulate earwax, sweat, and dirt, harbouring bacteria that may cause infections. Clean them at least once a week, or more often with frequent use. For overnight wear, opt for earphones designed for sleep, or wireless over-ear headphones which sit outside the ear canal.
Volume Guidelines and Signs of Hearing Loss
DeafblindUK recommends keeping sound levels between 60 and 85 decibels to minimise ear damage. Listening at 100 decibels should be restricted to within 15 minutes. Common signs of hearing loss include difficulty hearing in noisy places, needing to ask for repetition, higher TV volume, trouble on the phone, and fatigue from concentrating.
Dr Ruff concludes: "Sleeping with earbuds isn’t automatically harmful to your ears - but it can be if you don’t take steps to minimise your risk. So, listen to what your ears are trying to tell you if you notice pain, hearing changes or signs of infection. It’s a good idea to stop using earbuds at night and see your doctor if you have any issues." If concerned, consult a doctor or visit the NHS website for more information on hearing loss.
