Safe Listening Levels: How Loud Is Too Loud?
A Guide to Protecting Your Hearing, Based on WHO Guidance*
We live in a world full of sound - music, traffic, podcasts, tools, appliances, and the constant ping of notifications. But while our ears are incredibly sophisticated, they’re also surprisingly delicate. Exposure to loud noise is one of the leading causes of preventable hearing loss, and the World Health Organization (WHO) has published clear guidance on how to listen safely.
*https://www.who.int/publications/i/item/9789241515276
At High Peak Hearing, we see many people whose hearing has been gradually damaged by noise exposure, often without them realising it was happening. So here’s a simple guide to what “safe listening” really means and what you can do to protect your ears.
How Loud Is Too Loud? Understanding Decibels (dB)
Sound volume is measured in decibels (dB), and the risk of hearing damage increases as volume rises.
Here’s a quick reference:
30 dB — whisper
60 dB — normal conversation
85 dB — busy traffic / loud restaurant
100 dB — nightclub / concert
110–120 dB — live sporting event, chainsaw, siren, personal audio devices at max volume
The WHO identifies 85 dB as the threshold at which sound becomes potentially damaging—but duration matters just as much as volume.
The WHO “Safe Listening” Rules: Volume + Time
According to WHO guidance, you can safely listen to:
85 dB for up to 8 hours a day
88 dB for 4 hours
91 dB for 2 hours
94 dB for 1 hour
100 dB for 15 minutes
The rule is simple:
For every 3 dB increase in volume, safe exposure time halves.
This is why a single night at a loud gig or sports event can leave your ears ringing for hours afterwards, your ears have just endured more sound than they’re built to handle.
Are Headphones Safe? (Not Always)
Personal listening devices such as phones, ear buds and headphones are now one of the biggest contributors to hearing damage, especially in younger adults.
The WHO recommends:
Keeping volume below 60% of maximum
Limiting daily listening time
Using noise-cancelling headphones to avoid turning volume up in noisy environments
Enabling safe listening features on smartphones (iPhone, Samsung, Pixel and others now monitor exposure)
If your ears ever feel ringing, muffled, full, or pressured after listening, you’ve exceeded your safe limit.
The Ear Warning Signs to Watch Out For
If you notice any of these, it’s a red flag:
Ringing or buzzing in the ears (tinnitus)
Muffled hearing after noise exposure
Needing people to repeat themselves
Difficulty following conversations in noise
Sensitivity to loud sounds
These symptoms may be temporary initially but over time, repeated exposure can lead to permanent hearing loss.
High Peak Hearing’s Advice
Follow the 60/60 rule
No more than 60% volume for 60 minutes at a time.
Use noise-cancelling headphones
They reduce the temptation to turn the volume up.
Take listening breaks
Give your ears rest periods throughout the day.
Wear ear protection
Concerts, gyms, bars, construction, lawnmowers use earplugs.
Custom earplugs offer the best protection and comfort.
Monitor your listening levels
Most phones and smart watches now track your weekly exposure, take note of it!
Get your hearing checked regularly
Especially if you’re around noise often. Early changes can be caught before they become worse.
Why Safe Listening Matters
Noise-induced hearing loss is completely preventable, but not reversible.
The good news? Small changes to your listening habits today can protect your hearing for decades to come.
If you’ve noticed changes in your hearing or tinnitus, no matter how mild, book a hearing assessment at High Peak Hearing. We’re here to help you keep your hearing healthy and stay connected to the sounds that matter most.
