What is a safe volume limit?

A safe volume limit refers to the maximum sound level that can be listened to for a period of time without causing damage to hearing. This is an important concept when it comes to hearing health, as excessive noise exposure is a major cause of hearing loss. Hearing protection organizations like the World Health Organization (WHO) recommend limits on noise exposure from both occupational and recreational sources in order to prevent noise-induced hearing loss over time.

Hearing loss from noise exposure is entirely preventable, so understanding what constitutes a “safe” listening volume and taking steps to avoid exceeding those limits can help preserve hearing ability throughout life. This article will examine recommended safe volume limits for different listening durations, how to monitor volume levels, at-risk groups and preventive strategies to avoid long-term hearing damage from excessive volume.

How Loud is Too Loud?

Decibels (dB) are the units used to measure the intensity of sound. The higher the decibel level, the louder the sound. Decibel levels are measured on a logarithmic scale, meaning that an increase of 10 dB represents a 10-fold increase in sound intensity. So 70 dB is 10 times more intense than 60 dB.

Prolonged exposure to sounds over 85 dB can cause gradual hearing loss over time. Sounds above 120 dB can cause immediate harm to your ears.¹ Here are some common decibel levels for comparison:²

30 dB – Whisper
60 dB – Normal conversation

80 dB – Busy traffic
90 dB – Lawnmower
100 dB – MP3 player at full volume

110 dB – Car stereo at full blast
120 dB – Live rock concert
140 dB – Gunshot, firecracker

As a general rule, sounds over 85 dB can be harmful over extended periods, and sounds over 100 dB can cause immediate damage to hearing.

Short Term Effects

Exposure to dangerously loud noise can cause temporary or permanent hearing loss. Temporary hearing loss, also known as temporary threshold shift (TTS), occurs when hearing ability is reduced for a short time, usually returning to normal within a few hours or days after exposure to loud noise ends. TTS can result from brief exposures to very loud sounds over 120 dB, such as fireworks or concert speakers. The ears cannot fully recover from these intense noises in the short term, causing muffled hearing or ringing ears. However, the internal structures of the ear are not permanently damaged, so hearing recovers with time.

According to the National Institute on Deafness and Other Communication Disorders (NIDCD), recent research suggests even temporary hearing loss from noise exposure may lead to long-term damage to hearing over time, especially with repeated exposures (NIDCD). Other immediate effects of loud noise include tinnitus, which is a ringing or buzzing sound, and distorted hearing. These short term effects indicate the ears have been overstimulated and need time to recover.

Temporary hearing loss typically resolves within 16 to 48 hours as the hair cells in the cochlea, which convert soundwaves into neural signals, regain function. However, recurring temporary hearing loss from consistent loud noise exposure can progress into permanent hearing loss over time as the hair cells become permanently damaged. It’s important to avoid extended, repeated exposure to extreme noises over 85 dB in volume to prevent both short and long term hearing damage.

Long Term Effects

Listening to loud noise for prolonged periods can permanently damage hearing. This is because the hair cells in the inner ear that transmit sound to the brain can become damaged or die from excessive exposure to noise. Once these hair cells are damaged, they do not regenerate. This can lead to irreversible hearing loss. According to the WHO, over 5% of the world’s population requires rehabilitation to address disabling hearing loss.

With permanent noise-induced hearing loss, you may experience difficulty hearing high pitched sounds and following conversations, especially in noisy environments. The hearing loss is often gradual, so you may not notice the damage right away. As damage progresses, sounds can become distorted or muffled.

Two common long term effects of exposure to loud noises are tinnitus and hyperacusis. Tinnitus involves perceiving ringing or buzzing in the ears, even when no external sound is present. With hyperacusis, everyday sounds seem much louder and more overwhelming than they should. These conditions can persist even after the initial noise exposure ends, significantly impacting quality of life.

To prevent permanent hearing damage, it is crucial to avoid extended exposure to noises louder than 85 decibels and to take regular breaks from loud environments. If you experience symptoms of hearing loss, tinnitus or hyperacusis, see an audiologist promptly. Early intervention may help prevent further deterioration.

Recommended Limits

The WHO (World Health Organization) recommends limiting noise exposure to less than 70 decibels over 24 hours to prevent hearing loss (https://www.who.int/activities/preventing-noise-induced-hearing-loss). The CDC’s National Institute for Occupational Safety and Health (NIOSH) has set a recommended exposure limit of 85 A-weighted decibels (dBA) over an 8 hour period in workplace environments (https://www.cdc.gov/niosh/topics/noise/default.html).

For the general public, the WHO strongly advises limiting the use of personal audio devices to less than one hour a day at no more than 60% volume capacity. They recommend using well-fitted, and – if necessary – noise cancelling earphones/headphones to block out background noise so that volume can be kept lower (https://www.who.int/activities/preventing-noise-induced-hearing-loss).

Monitoring Volume

There are various ways to measure and monitor sound volume levels to determine if they are safe. Some options include:

Using smartphone apps like Sound Meter for Android or Decibel X for iOS. These use your phone’s microphone to measure decibel levels and some offer advanced features like location tagging and data sharing.

Dedicated sound level meter devices like the Extech SDL600 provide professional-grade measurements and datalogging. These are more accurate than smartphone apps.

Apps like Decibel allow you to continuously monitor sound levels and will notify you if decibels exceed a customizable safe limit.

Using these tools to regularly measure volume levels, especially for at-risk groups like children, can help identify sources of excessive noise and encourage maintaining safer volume habits.

Limiting Volume

One of the most effective ways to prevent hearing damage from loud volumes is to use technology that limits the maximum volume your ears are exposed to. Many modern MP3 players, smartphones, tablets, and headphones now come with built-in volume limiting features. For example, volume limiting headphones are designed to cap the maximum volume at safe levels below 85 decibels.

You can also manually enable volume limiting on devices like iPods or iPhones. Go to Settings > Music > Volume Limit to restrict the maximum volume. This prevents the volume from being turned up dangerously high. Some parents specifically buy volume limiting headphones for kids to protect developing ears.

Custom musician earplugs are another option for limiting volume exposure. These earplugs are molded to the unique shape of the ear canal for a comfortable fit. They come with adjustable filters that allow you to control how much sound reduction you want. Musician earplugs can lower dangerous noise levels by 15-25 decibels while still allowing you to hear music and conversations clearly.

At-Risk Groups

Certain groups are especially vulnerable to noise-induced hearing loss from unsafe volume exposure. Children are particularly susceptible as their ears are still developing. Even short-term exposure to loud noise can cause permanent damage to children’s hearing (Source). Musicians are also at high risk, as repeated exposure to loud music can cumulatively harm their hearing over time. Some professional musicians end up with significant hearing loss later in life. Construction workers face hazardous noise on job sites from machinery and power tools. According to the CDC, construction has one of the highest rates of hearing loss of any industry, with over 60% of construction laborers reporting hearing difficulties (Source). It’s crucial for these high-risk groups to be aware of safe volume limits and take steps to protect their hearing.

Preventing Damage

Protecting your ears from loud noises is the best way to prevent noise-induced hearing loss. According to the CDC, avoiding noisy activities or using hearing protection are the most effective prevention methods. Here are some tips to prevent hearing damage from loud noise:

Use noise-cancelling headphones or earplugs in loud environments. Noise-cancelling technology blocks out ambient sound waves, lowering the decibel exposure to your ears. Foam or silicone earplugs inserted properly can reduce noise 15-30 decibels. Take periodic breaks from loud noise to give your ears a rest.

Antioxidant vitamins like vitamin C, E and magnesium may help protect hearing by reducing damage from free radicals caused by noise. However, more research is still needed on their effectiveness.

Move away from the source of loud sounds when possible. Even a few feet can make a difference in sound intensity. Turn down the volume on personal audio devices.

When to Seek Help

If you experience any signs of hearing damage or loss, it’s important to see a doctor. Some key signs to look out for include:

Muffled or distorted speech and sounds
Difficulty understanding words, especially against background noise or in crowds
Frequent need to ask others to repeat themselves

A feeling of fullness or pressure in the ears
Ringing, buzzing, roaring or hissing sounds in the ears (tinnitus)
Hypersensitivity to loud noises

Difficulty hearing high pitched sounds like birds chirping or doorbells

If caught early, some types of hearing damage may be reversible. Treatment options a doctor may recommend include:

Steroid medications to reduce inflammation

Hearing aids to amplify sounds
Cochlear implants for severe hearing loss
Tinnitus retraining therapy for tinnitus symptoms

Surgery for structural problems

The sooner hearing damage is diagnosed, the better the chances of preserving remaining hearing. See a doctor at the first signs of trouble to prevent permanent hearing loss.