In today’s always-on world, switching off isn’t always easy, and more people are turning to podcasts, music or white noise to help them drift off to sleep. Although it can feel like an easy way to unwind, it’s important to consider the impact it may have on long-term hearing health.
There is increasing awareness globally around unsafe listening habits. According to the World Health Organization (WHO), over one billion young people are at risk of hearing loss due to prolonged exposure to loud audio through personal devices. Noise-induced hearing loss is entirely preventable, yet common leisure activities such as using personal audio devices, gaming and attending loud venues can expose individuals to unsafe sound levels.
Sleeping with headphones can introduce risks that are often overlooked. Wearing headphones in bed, particularly when lying on one side, can place sustained pressure on the ear canal, potentially leading to irritation, discomfort or infection over time.
Prolonged listening during sleep is also a concern. Evidence shows that extended exposure to sound, even at moderate levels, may increase the risk of noise-induced hearing damage over time. In addition, studies suggest that a notable proportion of regular headphone users report symptoms such as ear discomfort, tinnitus or temporary hearing changes following extended use.
Sarah Sheehan, Chief Audiologist at Hidden Hearing, explains:
“We’re seeing more people using headphones as part of their bedtime routine, but it’s important to recognise that this can put unnecessary strain on the ears. This is particularly of concern for side sleepers. Overnight use can increase the risk of irritation, earwax build-up and even longer-term hearing damage, especially if audio is played continuously at unsafe levels.”
She adds: “Simple changes, like lowering volume, limiting listening time and avoiding in-ear devices in bed, can make a real difference in protecting hearing health.”
This issue forms part of a wider trend of unsafe listening habits. Globally, a large proportion of young people are exposed to unsafe sound levels from personal audio devices, with cumulative exposure posing a long-term risk. Because hearing damage often develops gradually, early warning signs may go unnoticed until the damage has already occurred.
To protect hearing, it is recommended to:
- Avoid wearing headphones while sleeping, particularly in-ear devices
- Keep volume levels low and within safe limits
- Take regular listening breaks
- Maintain good ear hygiene by gently cleaning the outer ear and avoiding insertion into the ear canal
- Seek professional advice if experiencing ringing, discomfort or reduced hearing
- Small changes to listening habits can play an important role in protecting long-term hearing health.
If you have noticed any changes in your hearing, book a free hearing test to get expert advice and support.
