The World Health Organization warns that more than one billion people aged 12–35 are at risk of hearing loss from recreational exposure to loud sounds, including personal audio devices and loud venues. This permanent hearing injury represents an avoidable and costly global issue in which early habits can determine long-term outcomes.
With headphones now integrated into commuting, studying, working, gaming, and exercising, sound exposure can accumulate rapidly throughout the day. A BMJ Global Health review estimated that 23.81% of people aged 12–34 who use personal listening devices were exposed to unsafe listening levels. Additionally, UK research found that 58% of 18–28-year-olds had experienced hearing loss, tinnitus, or both after listening to music.
Olivia Kewney, Audiologist and Tinnitus Specialist at The Hearing Centres, emphasises that the primary danger stems from all-day accumulation rather than a single loud song.
“Headphones are no longer something people use for an hour to listen to an album. Many young people wear them while commuting, working, studying, exercising, and relaxing, so their ears may receive very little meaningful recovery time throughout the day.”
“The biggest risk comes from the combination of volume and duration, as a level that does not feel painful can still become harmful over several hours.”
“You do not need to stop using headphones. The aim is to change the way you use them so that listening does not come at the expense of your long term hearing.”
5 ways to protect your hearing
Health professionals urge practical adjustments to daily listening routines to reduce volume, limit continuous exposure, and build in recovery time.
Treat volume warnings as a limit, not an inconvenience
“If your phone repeatedly warns you that your volume is too high, do not dismiss the alert simply because the music still feels comfortable. Repeatedly overriding warnings can normalise louder listening without you noticing how your habits have changed.”
Avoid competing with background noise
“People often turn their headphones up on trains, buses, or at the gym to overpower background noise. Well-fitting or noise-cancelling headphones may help you hear clearly at a lower level, but they should not be treated as hearing protection in themselves.”
Take the headphones off between activities
“Listening exposure is cumulative, so moving from music on your commute to video calls, a podcast, and gaming does not give your ears a fresh start each time. Create periods of genuine quiet between activities to reduce the total sound your ears receive.”
Do not use ringing as your measure of safety
“Ringing, buzzing, or temporarily muffled hearing are signs that your ears have already been overexposed, but some damage develops without an obvious warning. Safer listening habits matter even if you have never experienced tinnitus.”
Pay attention if your normal volume keeps increasing
“If the volume that once felt clear no longer seems loud enough, take it seriously. Try lowering it after a period of quiet; if you continually need higher levels or also struggle to follow conversations, arrange a hearing check.”
Signs that should prompt a hearing check
Recognising early warning signs and obtaining timely assessments can help protect long-term auditory health as personal audio technology becomes increasingly widespread.
Kewney added: “If you regularly experience ringing, muffled sound, difficulty following speech in busy places, or a need to keep increasing the volume, it is worth having your hearing checked.”
“Hearing loss is often gradual, so people adapt without realising. Establishing a baseline while you are young gives you a useful point of comparison if your hearing changes in the future.”