Safe Headphone Volume: How Loud Is Too Loud?

Hearing damage from loud sound is permanent, but it builds up slowly, so most people do not notice until it is too late. The good news: a few simple habits protect your ears while you still enjoy your music.

The 60/60 rule

Listen at no more than 60% volume for no more than 60 minutes at a time, then give your ears a short break. It is an easy rule of thumb that keeps most people in a safe range.

Safe listening time by loudness

Each 3 dB increase roughly halves the safe time.

Settings that help

• iPhone: Settings → Sounds & Haptics → Headphone Safety → Reduce Loud Audio. Set it to 80 or 85 dB.
• iPhone Health app: shows your weekly headphone audio levels.
• Android: many phones warn you when you go above a safe level. Samsung has a Media volume limiter.
• Noise-cancelling headphones: they let you listen quieter in noisy places like trains.

Warning signs

• Ringing or buzzing in your ears after listening
• Speech sounds muffled for a while after you take headphones off
• Needing to turn the volume higher than you used to

Check your hearing at home

Our Hearing Age Test shows the highest tone you can hear, and the Frequency Range Test sweeps the full range. They are fun checks, not medical tests, but a big change over time is worth a visit to an audiologist.

Measure the room

Concerts, gyms and clubs are often louder than you think. Use the Sound Meter to see the level in decibels.

Common questions

Are earbuds worse than over-ear headphones?

Not by design, but earbuds without good isolation make people turn the volume up. Better fit lets you listen quieter.

Does ringing in the ears go away?

Short-term ringing often fades within a day. If it lasts, see a doctor.

Is white noise for sleep safe?

Yes at a low level. Use the timer in our Noise Generator and keep it quiet.