Protecting Your Hearing Is Actually NOT That Hard

By Suzanne Trimel

You may have noise-Induced hearing loss and not even realize it. But protecting your hearing is actually quite easy, once you know what to do.

You may have noise-induced hearing loss (NIHL) and not even realize it. By taking steps to prevent NIHL—which is easy once you know what to do—you can protect yourself from linked health consequences into the future.

If you’ve read anything at all about NIHL, you’re probably aware that it’s on the rise among young people—mostly because this population is turning up their personal listening devices to dangerous levels. 

The World Health Organization (WHO) has sounded the alarm and considers NIHL a global public health emergency. Maybe this fact from the WHO stuck with you: 1 of every 5 U.S. teens (ages 12–19) has a measurable hearing loss likely from loud noise.These days, the at-risk youth pool for NIHL is huge. The WHO plots the number at 1.1 billion young people worldwide. So young people worldwide could be putting themselves at serious risk of linked health and social impact consequences, even beyond hearing loss itself.

Protect yourself from linked consequences before it’s too late.

Untreated, hearing loss can harm the heart and brain; lead to mental health problems like depression; and cause sleeping problems and even cognitive decline. Untreated hearing loss impacts school and job performance and income. No one should risk any of this when prevention steps are not especially difficult.

Hearing loss can result from a one-time exposure to loud sound—up close at a concert—or from loud noise over prolonged periods. Be aware of the noise level around you and protect yourself using earplugs or by moving away from the noise. 

Damage to hearing is cumulative: The louder the noise and the longer the exposure, the greater the risk of permanent damage. 

You can protect yourself.

Keep It Low

Dangerous decibels are too loud for too long and too close. Any noise above 70 dB (normal conversation) will damage hearing. The Centers for Disease Control and Prevention (CDC) considers sound at 70 decibels (dB) and below to be safe. 

Turn it down. Lower the volume on your personal listening device, which can go to 100 dB or more, noise that can permanently damage hearing in just 15 minutes. So to get to 70 dB, you’ll want your settings to top out at 70 percent of the max. (Some experts recommend an even lower max, 50 percent. Aim for whatever is the lowest setting where you can still hear.)

Take a “sound break.” Even if for just a few minutes each hour, taking a break from using headphones or earbuds gives your ears a rest. At a concert, don’t even think about angling for the speakers.

Keep sound to 70 dB or less.

For noise around you that you can’t control, the safest bet is to walk away. If you can’t, block the noise with earplugs. Yes, earplugs. People regularly experience dangerous decibels—in restaurants and bars, on subways, and at the gym.

Buy a pair of earplugs, try them out and see which ones you like.

Over-the-ear or noise-canceling headphones that block out the sound around you make them a better choice than in-ear earphones or earbuds. Without competing outside noise, you’re less likely to turn up the volume to unsafe levels. Just make sure you remain aware of your surroundings. 

The cost of a reusable pair of earplugs is probably less than or equivalent to a week’s worth of than a week’s worth of lattes.

Keep This Earplug Advice in Mind

High-fidelity earplugs are the kind musicians use. No more muffled music or having to pop them out to hear what your friend’s saying at a show. 

Universal-fit earplugs can be your go-to, but spring for custom for better blockage. 

The “NRR” number on a package of earplugs indicates their noise reduction rating. The higher the number, the more decibels it reduces. But a higher number does not fit every situation. If it’s too high—and you have to keep removing them you won’t use them. 

That’s it. Not too hard, right?

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