Why I Stopped Wearing Earbuds After Hearing Loss

As Joni Mitchell once sang, “you don’t know what you’ve got until it’s gone,” and that rings especially true for our health. In early 2025, I learned this lesson in a frightening way when what started as a nasty cold that lasted for weeks turned into the following symptoms in my left ear: reduced hearingan occasional feeling of fullness tinnitus (ringing in the ear) and a day or two of balance problems, because the inner ear helps balance the body.

What turned out to be Eustachian tube dysfunction — when the tube connecting the middle ear to the back of the nose no longer functions properly — led me frantically Googling ways to keep my ears healthy. As a wellness writer with over 10 years of experience and a strong understanding of the importance of taking precautionary health measures, I wanted to do everything in my power to prevent hearing loss from recurring.

During my search for answers, I discovered that a common element of technology could be contributing to my hearing problems: headphones. I spoke to hearing health experts, who said headphones inserted directly into your ear can cause hearing loss and other problems. Here’s what experts say about headphones and ear health.

Ear health risks associated with headphones

Headphones can pose some risks, according to Dr. Ruth Reisman, a licensed audiologist and hearing aid dispenser in New York. They can trap heat and moisture in the ear, increasing the risk of ear infections. With repeated use, headphones can also push earwax deeper into the ear, leading to buildup or impaction. Additionally, if your headphones don’t fit properly or you wear them for long periods of time, they may cause irritation or pain in your ear canal.

“Headphones are placed directly in the ear canal, which can increase several risks. The biggest concern is noise-induced hearing loss if the volume is too high or the listening time is too long,” Reisman said. “I have witnessed all of these problems in my 15 years as an audiologist. »

When you listen to content at high volume, especially for an extended period of time, Dan Troast, an audiologist at HearUSA, says it can permanently damage the delicate hair cells in your inner ear. Using headphones combined with high volume can cause:

• Noise-induced hearing loss
• Tinnitus (ringing, ringing, or ringing in the ears)
• Sound sensitivity over time

Misuse of headphones is also common. If they don’t have noise cancellationyou can turn up the volume repeatedly to avoid hearing background noise, which can quickly put you in an unsafe listening range. However, even listening at a moderate volume can become a problem if you do it for hours every day.

“Early signs of overexposure include temporarily muffled hearing or ringing after listening sessions — both are warning signals from the hearing system,” Troast said. Even if you periodically experience temporary ringing in your ears, this may ultimately increase your risk of developing chronic tinnitus.

Radiation risk and headphones

In my search for advice on ear health, I came across several articles explaining whether wireless bluetooth headphones can cause radiation damage. I asked Reisman if that was true.

“Current scientific evidence does not demonstrate that energy from Bluetooth headphones is harmful,” she said. “These devices emit much less radiation than cell phones and remain well below established safety limits. From an audiological perspective, noise exposure represents a much greater risk than radiation.”

The rule to follow if you use headphones

Both Reisman and Troast recommend the “60/60 rule” for people who wear headphones. The 60/60 rule means that you listen at no more than 60% of maximum volume for up to 60 minutes at a time.

“Daily use is acceptable if the volume remains safe and the ears have time to rest,” advises Reisman. “I usually tell patients to take a 15 to 20 minute break for every hour of use.”

If you haven’t already, Troast recommends checking if your devices have built-in hearing health settings that automatically monitor volume exposure. For example, on your iPhone, Apple Watch, or iPad, you can set up notifications on your headphones to warn you to turn down the volume when you’ve reached the seven-day audio exposure limit (e.g. 80 decibels for 40 hours over seven days). You can also enable the Reduce Audio Volume feature to automatically reduce the volume of your headphones whenever it exceeds the set decibel level.

Safer types of headphones for your ear health

Over-ear headphones are generally safer, according to Reisman, because they sit outside the ear canal and don’t focus sound directly on the eardrum. Since they don’t sit in the ear canal like earphones, they’re also less likely to cause irritation or earwax buildup.

“Over-ear headphones can be safer if they allow you to reduce the listening volume,” Troast said. “Even better are noise canceling headphonesthat reduce background noise, so listeners don’t feel the need to turn up the volume. Just make sure you’re always aware of your surroundings, especially if you’re outside near traffic.

Open headphones might also be a safer option. They use bone conduction technology, which transmits sound through the ossicles and skull rather than directly to the eardrum. “Several headphone manufacturers claim that open-back headphones are better for your hearing health and more hygienic,” said David Carnoy, CNET’s resident headphone expert.

Since open-back headphones do not sit inside or cover the ear:

• Heat and humidity, like sweat, do not build up, which can cause ear infections.
• Debris, such as dust, will not be transferred from the headphones to the ear.
• They will not push earwax deeper into your ear, which could lead to impaction.
• Do not rub or press on the ear canal, which will reduce discomfort or irritation.

However, if you listen to content at high volumes, no headphone style is completely safe. What matters most to the health of your ears and hearing is total noise exposure over time, so be sure to monitor your volume level and give your ears breaks.

Expert advice if you use headphones

If headphones are your preferred type of headphones for listening to your favorite music, shows, and podcasts, Troast offers the following tips from an audiology perspective:

• Use built-in volume limit settings on smartphones.
• Choose noise canceling headphones or headphones to avoid turning up the volume in noisy environments.
• Take regular listening breaks.
• Avoid sleeping with headphones.
• Get a baseline hearing testespecially if you use headphones daily.

If you already suffer from tinnitus, it is especially important that you manage your volume level to prevent it from getting worse.

Carnoy adds that there have also been cases of people being allergic to the materials used for earphone tips. If you have a known allergy, make sure your headphones do not use this material or replace the tips. If you have an allergic reaction, stop using the earphone tips until you find a replacement.

Finally, Reisman advises keeping your headphones clean, avoiding sharing them, and making sure they fit properly. Most headphones come with different sized tips, so you can find the one that best fits your ear size.

When to see an audiologist or doctor

If you experience ringing in the ears, muffled hearing, ear pain, or frequent infections, Reisman recommends considering an evaluation with an audiologist.

You’ll also want to pay attention to warning signs of inner ear damage from noise exposure, such as ringing in the ears, difficulty hearing, or the need to turn up the volume over time.

If you already have hearing loss, Troast said it should be addressed with hearing aids can provide relief. Tinnitus, on the other hand, can be treated with evidence-based approaches such as sound therapy or specific counseling strategies.

“Hearing damage is progressive and cumulative,” Reisman said, “but it is also largely preventable through smart, healthy listening habits.” And that includes using your earphones – or, in my case, headphones – responsibly.