If you enjoy drifting off to music or a podcast, you’re certainly not alone. However, while earphones are often used to avoid disturbing others, wearing them while sleeping isn’t always ideal.
If you do choose to sleep with them on, there are a few key precautions worth considering, particularly around features like noise cancellation.
According to the Cleveland Clinic, people should “skip noise-cancelling modes.” It explains: “Don’t entirely tune out the world. Being able to hear your surroundings can be important for safety, especially in case of emergencies.”
“A lot of people use earbuds to help them relax or block out noise,” says audiologist Valerie Pavlovich Ruff, AuD. “It can be OK, but it depends on how you’re using them.”
To continue using them, you should also consider the following:
- Set the volume low: Dr Ruff recommends keeping the volume at around 50% or lower. A good rule of thumb is that it should be quiet enough for you to hear someone speaking to you from nearby without needing to remove your headphones.
- Limit listening time: Avoid playing audio overnight. Instead, set a sleep timer so your music, podcast or other audio switches off automatically once you’ve fallen asleep.
- Keep it clean: Earbuds can accumulate earwax, sweat, skin oils, and dirt over time. This buildup may harbour bacteria, increasing the risk of irritation and ear infections. To help keep your ears healthy, clean your earbuds at least once a week, or more often with frequent use.
If you like wearing earphones while you sleep, it’s best to opt for a pair designed specifically for overnight use. Alternatively, wireless over-ear headphones can be a safer, more comfortable choice, since they sit over the ears rather than inside the ear canal.
Are my earphones too loud?
Experts at DeafblindUK say: “Experts recommend keeping sound levels at somewhere between 60 and 85 decibels to minimise the damage your ears are exposed to. If you are listening to music at around 100 decibels, restrict your usage to within 15 minutes.”
- difficulty hearing other people clearly and misunderstanding what they say, especially in noisy places
- needing to ask people to repeat themselves
- listening to music or watching TV with the volume higher than what other people need
- difficulty hearing on the phone
- finding it hard to keep up with a conversation
- feeling tired or stressed from having to concentrate while listening
Concluding her advice, the Cleaveland Clinic doctor notes: “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 you are worried about your health or hearing, speak to your doctor. You can read more about hearing loss online through the NHS website.