Safe Listening Guidelines: WHO Recommendations for Hearing Health

World Health Organization

1.1 billion young people at risk

Unsafe listening practices could cause hearing loss in over a billion 12-35 year olds worldwide. These guidelines can prevent it.

📏 The Core Rules

Three simple guidelines that cover most daily listening situations:

60%

Maximum Volume

Never exceed 60% of your device's maximum volume when using headphones or earbuds. Most devices reach unsafe levels above this.

60 min

Maximum Duration

Take a break after 60 minutes of continuous listening. Your ears need rest to prevent fatigue and cumulative damage.

85 dB

Maximum Level

Keep all sustained exposure below 85 dB. Above this, damage becomes time-dependent—louder means less time is safe.

⏱️ Time Limits by Volume

Louder sounds require shorter exposure times. This table shows safe daily limits based on NIOSH standards:

Maximum Safe Exposure Times

Sound Level	Example	Safe Duration
70 dB	Normal conversation	Unlimited
80 dB	Busy restaurant	25 hours
85 dB	Heavy traffic	8 hours
88 dB	Headphones at 70%	4 hours
91 dB	Motorcycle	2 hours
94 dB	Hair dryer at ear	1 hour
100 dB	Concert mid-crowd	15 minutes
105 dB	Concert front row	5 minutes
110 dB	Rock concert peak	1.5 minutes

📱 Device-Specific Guidelines

Different devices have different output capabilities. Here are safe settings for common devices:

Safe Volume Settings by Device

📱

iPhone / iPad

Enable "Reduce Loud Sounds" in Settings > Sounds & Haptics

50-60%

🤖

Android Phones

Enable volume limiter in Settings > Sound > Volume

50-60%

💻

Laptop / Computer

System volume at 50%, app volumes at 70% max

35-50%

🎧

Dedicated Music Players

Varies by device—use dB meter app to calibrate

Check dB

✅ Healthy Listening Habits

Build these practices into your daily routine:

🔄 Regular Breaks

Every hour, take at least 5-10 minutes of quiet. Your ears need recovery time just like your eyes need screen breaks.

🎧 Choose Over-Ear

Over-ear headphones with good isolation let you hear clearly at lower volumes. Less leakage = less volume needed.

📉 Start Low

Always start at low volume and increase only as needed. Never start at your "usual" level—it's probably too high.

🌙 Quiet Before Sleep

Give your ears at least 30 minutes of quiet before bed. Ears repair during sleep—don't damage them right before.

📏 The Arm Test

If others can hear your headphones from an arm's length away, you're listening too loud. Simple check, easy to remember.

🏠 Environment Matters

In noisy environments, use noise-canceling headphones instead of turning up volume to compete with background noise.

🧪 Quick Volume Check

Answer honestly to assess your listening habits:

Are Your Listening Habits Safe?

When wearing headphones, can people nearby hear what you're listening to?

Never—they'd have to get really close Sometimes, in quiet rooms Yes, people comment on it

✅ Good habits! Keep it up. Your listening levels appear to be in the safe zone.

⚠️ Borderline—You might be pushing safe limits occasionally. Consider turning down a notch.

⛔ Too loud! You're likely causing gradual hearing damage. Reduce volume by at least 20% immediately.

🚫 Common Myths

Facts vs. Fiction

❌ "My ears would hurt if it was too loud"

✓ Hearing damage often occurs without pain. You won't feel it happening.

❌ "I've always listened this loud with no problems"

✓ Damage is cumulative and gradual. It may take years before you notice—then it's too late.

❌ "Expensive headphones are safer"

✓ Price doesn't correlate with safety. Volume is volume regardless of equipment quality.

❌ "Young people don't need to worry about hearing"

✓ Young people are actually at highest risk due to headphone use. Damage in your 20s shows up in your 40s.

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Safe Listening Guidelines