On the train, in the office, during a sports session or on the street, earbuds are often worn for hours a day. Their compact size, ever-increasing autonomy and array of technologies further enhance their appeal. However, this constant proximity between the transducers and the eardrum requires caution, especially with in-ear earbuds. Headphones, too, require careful management of volume and exposure time. But don’t panic! There’s a simple way to preserve your hearing: the 60/60 rule.
An article published by CNET, titled I Asked Audiologists if My Earbuds Are Damaging My Ears highlights a simple recommendation: the 60/60 rule. Behind this formula lies a clear principle, based on controlling volume and listening time to preserve hearing over the long term.
The 60/60 rule: a simple method for limiting noise exposure
The author of the article describes a progressive awareness of hearing loss that led her to contact several experts (audiologists, ENT specialists, etc.) to understand how to limit the risks.
The key is the 60/60 rule: set the volume at 60% of the maximum level and limit each listening session to 60 minutes. At the end of this period, a break offers recovery time. These are two simple guidelines that can completely change the impact of your music. Repeated exposure to high volume levels weakens the hair cells in the cochlea, responsible for transmitting sound information to the brain. This damage adds up over time.
As mentioned in the “How to preserve your hearing” guide, just because the listening experience is comfortable does not mean that the decibel level isn’t too high. A sound perceived as moderate may exceed a reasonable threshold over the long term.
Signs and risks to be taken seriously
Prolonged exposure to high volume levels exposes the inner ear to significant mechanical stress. This can lead to hearing loss, tinnitus or increased sensitivity to sound. Experts interviewed by CNET point out that these manifestations are early warnings to the auditory system.
In-ear earbuds can also encourage the buildup of earwax, keeping the ear warm and moist, especially during sporting activities. Regular hygiene of the ear tips and a proper fit adapted to the ear shape help to limit these inconveniences.
Which earbuds and headphones are best for minimizing risk?
Beyond the 60/60 rule, the choice of earbuds and headphones has a direct influence on sound exposure. According to the experts interviewed by CNET, over-ear headphones have a structural advantage: their transducers wrap around the ear and diffuse acoustic energy more widely, with less pressure concentrated on the eardrum.
Active noise cancelling models offer an additional benefit. By effectively attenuating ambient noise, they enable measured volume levels to be maintained without sacrificing clarity or dynamics. Noise reduction is therefore good for preventing hearing damage, as it limits the temptation to increase the volume to block out external sounds.
Open earbuds are a good alternative, especially clip-on and ear hook formats. This design allows the ear to breathe, limiting the accumulation of heat and humidity, and therefore reducing the risk of discomfort or irritation during prolonged listening sessions. Their sound diffusion is less direct than that of in-ear monitors, which also means less strain on the eardrum.
Bone conduction models take this logic a step further. Sound is transmitted by vibration through the bones of the skull, without direct contact with the eardrum. This technology enables clear perception of the sound message and the environment, without risk.
However, in-ear earbuds still offer major advantages in terms of reproduction quality. Their insertion into the ear canal ensures effective passive isolation, precise dynamics and excellent micro-detail clarity. This direct proximity to the eardrum does, however, call for rigorous management of volume and listening time.
Daily habits to adopt
For long-lasting, high-quality listening sessions and to preserve your hearing, there are a few simple habits to adopt:
- Activate volume-limiting settings on smartphones and monitor noise exposure notifications.
- Use earbuds or headphones with active noise cancelling to minimize volume in noisy environments.
- Take breaks, ideally 15 to 20 minutes, every hour.
- Avoid using earbuds while sleeping.
- Clean ear tips regularly and check their fit to limit wax build-up and moisture.
- Carry out a hearing test with a healthcare professional, especially if you use your hearing aids on a daily basis.
These habits, combined with the 60/60 rule, contribute to a controlled listening experience that is respectful of your hearing.
