People who sleep with earphones told follow ‘arms-length’ rule

If you enjoy drifting off to music, an audiobook, calming ocean sounds or your favourite podcast, you are certainly not alone. But is it actually safe to wear earphones whilst doing so?

According to the Cleveland Clinic, Audiologist Valerie Pavlovich Ruff, AuD, says that one issue is that in-ear devices can cause a number of issues, including bacterial infections. The experts explain that “hard plastic earbuds” aren’t bad short-term, but over time, “falling asleep with them could add discomfort. Plus, in-ear earbuds can lock moisture into your ear canal, especially if you’re headed to bed right after a shower.”

Over prolonged periods, this can promote bacterial growth and heighten the risk of outer ear infections. Extended use of in-ear headphones can also result in excessive earwax accumulation.

Arm’s length rule

Should you choose to wear them at night, be aware of a little-known rule. If somebody is standing within arm’s length, they shouldn’t be able to hear your audio, and you should still be able to listen to them speak without removing your headphones.

In general, most people can safely listen at 85 decibels for up to eight hours without experiencing any harm. However, for every 3-decibel increase above 85, safe listening time should be reduced by half.

For instance, at 88 decibels, listening should be restricted to approximately four hours. Dr Pavlovich Ruff recommends keeping your headphone volume at around halfway or lower and avoiding prolonged use.

“The key here is the volume and the length of time you’re listening. You can listen to music all day long if it’s at a safe level, but if you’re listening at a very loud level, you can cause damage to your hearing in as little as 15 minutes.”

Research based on self-reported hearing and listening behaviour found that people who listened to music for more than three hours were at a greater risk of experiencing tinnitus. Additionally, 10% of participants admitted to playing music at volumes of 90-100 decibels for extended periods, even whilst sleeping, potentially heightening their chances of suffering hearing loss in the future.

Side effects of wearing earphones to sleep

Certain side effects of wearing headphones can include damage to both the outer and inner ear, including hearing loss. Additional side effects to watch for include a buildup of wax. “In some cases, you might have to have that earwax removed by a physician,” notes Dr Pavlovich Ruff.

There is also swimmer’s ear. Should water become trapped in your ear canal, it can create a moist environment where bacteria flourish, potentially resulting in swimmer’s ear. Whilst it’s commonly linked with frequent swimming, it can also develop when moisture is retained in the ear for prolonged periods, such as from extended use of in-ear headphones or earplugs.

Symptoms of swimmer’s ear may include:

• redness
• itching
• pain in the ear
• drainage of pus
• muffled hearing

According to the NHS if this happens, you should see a pharmacist. They can prescribe you medicated ear drops to clear the infection.

Dr Pavlovich Ruff says if your headphones don’t fit well, they can irritate and damage the skin inside your ear. In serious cases, this may reduce blood flow, causing the skin to die (necrosis) and leaving sores or dark patches.

“If you feel any pressure, pain or fullness in your ear, that could indicate your plug or earbud isn’t fitting you well. They can make custom sleeves for earbuds to make them more comfortable, but if you’re a side-sleeper, they may not be comfortable enough.”

What earphones are better to sleep with?

Wireless over-the-ear headphones are usually more comfortable and don’t block your ear canal. Soft headbands with built-in headphones can also make listening easier while you sleep.

If possible, using an external speaker is even better because it reduces ear strain. Many devices let you set a timer so the sound stops automatically such as after five minutes, one hour or once a chapter has ended, helping you fall asleep.

When it comes to sound: “I’d be cautious of how loud your volume is and how they fit,” advises Dr Pavlovich Ruff. “I normally don’t recommend wearing headphones to bed, but if you have over-the-ear headphones or the headband style, that’s better for you than in-ear styles. Using an external speaker would be best.”

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