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Is It Really Bad To Sleep With Headphones On?
Image Credit: Canva
SummarySleeping with headphones or earbuds can improve sleep quality by blocking out noise, but it’s essential to keep the volume low, choose comfortable earphones, and avoid prolonged use to prevent hearing damage.
Many of us use music, podcasts, or sound effects to relax and even fall asleep. White noise, ambient music, and a favorite podcast can often make us feel so tired that we would rather be asleep than listen to more. It's a really tempting option for those people who need a quiet sanctuary in a noisy world; however, is it healthy to sleep with headphones, or are we compromising health for the sake of healthy sleep?
While headphones and earbuds can create a more peaceful sleep environment, they also pose several potential risks if not used right. This feature will discuss the pros and cons of sleeping with headphones, guide you through safety considerations, practical tips, and how to ensure that you're making choices that support your ear health.
Why People Choose to Sleep with Earphones
For those who live in noisy environments or struggle to fall asleep, headphones can be a sanctuary of sound. There are a few compelling reasons why people opt to wear headphones to bed:
- Blocking Out Noise: One of the most common reasons people turn to headphones is to block out external noise, whether it's traffic, snoring partners, or household sounds that can disrupt sleep.
- Relaxation: Sounds such as rain, ocean waves, or soft instrumental music help to keep the mind calm and open with feelings of security.
- Stress Relief: Listening to music or guided meditations has been widely practiced to lower anxiety, slow heartbeat, and create a peaceful environment that facilitates falling asleep.
- Getting in the Right Headspace: Music or sounds tailored to promote sleep can help the brain transition from the stress of the day to a more restful state.
These factors can be particularly beneficial for people living in urban areas, frequent travelers, or those with sleeping partners who snore. However, while sleeping with headphones can have its advantages, it's important to weigh these benefits against the potential risks.
Can You Sleep with Earbuds In?
The short answer is yes, you can sleep with earbuds in, and for some people, it may even improve their sleep quality. Comfortable, sleep-specific earbuds are designed to create a cozy, personalized sleep environment by playing calming sounds or masking disruptive noises. They help engage the brain in soothing, rhythmic sounds that encourage restfulness, especially in noisy conditions.
Using earbuds or sleep headphones is known to have various benefits in improving sleep. They can block out any other noise that might wake you up, thus promoting longer periods of sleep as you are able to sleep and not wake up so quickly. They can help in a deeper sleep cycle due to the elimination of distraction and a constant sound around you.
But Is It Safe to Sleep with Earbuds?
While sleeping with earbuds in may seem convenient in the name of having improved sleep, it does present risks. Here are the key concerns:
Risk of Ear Infections
Wearing earbuds at nighttime is also a risky matter because of the higher danger of ear infections. A pair of earbuds sits right in the ear canal, and if moist conditions are not kept clean regularly, bacteria may be present for infection. Over long periods of use, such as through the night, this may be worsened by minimal airflow and the warmer, more moist conditions that tend to foster the growth of bacteria. Careful selection of earbuds composed of breathable antimicrobial materials and good maintenance practices should minimize infection.
Discomfort and Ear Pain
Another safety consideration is discomfort. Sleeping with earbuds in, especially those not specifically designed for sleep, can lead to pressure points in the ear canal, causing soreness or pain. This discomfort is usually worse when a person moves during sleep because the earbuds can shift. For this reason, earbuds that are specifically designed for sleep are recommended, as they are generally smaller, softer, and more flexible and provide a better fit without putting pressure on the ears.
Risk of Hearing Damage
Listening to music at high volumes, especially for extended periods, can cause long-term damage to your hearing. According to a study conducted by Swedish researchers, a subgroup of adolescents listened to music at volumes ranging from 90 to 100 dB, a level that could potentially lead to noise-induced hearing loss. In order to avoid damaging your hearing while using earbuds at night, it is essential to keep the volume at a safe level (below half the maximum volume) and limit the time spent listening.
Cord Safety
For those using wired earbuds, there also may be a strangulation danger from the cords in an untidy bedroom setup with restless sleepers. Use wireless earbuds or a pair of sleep headphones which have short or no cord to avoid this entirely.
Does Sleeping with Earbuds Damage Your Ears?
The other major risk that may be attributed to sleeping with earbuds on is ear damage. Though safe in many cases, long exposure to high volumes of loud music and sounds may cause damage. To prevent hearing loss, the volume should be set low, and earbuds should not be left on for a long period of time. The delicate hairs in your inner ear will be damaged, thus endangering your ability to hear if the volume is too high or you use it too frequently.
Do Headphones Cancel Out Snoring?
Yes, sleep headphones with noise cancel will give some form of shielding against snoring. That is, they'll mask some of the unwanted external sounds, like snoring, by white noises and smooth music, creating a silent environment and making one feel comfortable sleep.
How to Use Earphones Safely
If you want to use earbuds or headphones to help you sleep, here are some safety tips to follow:
- Use External Speakers: In case you can, use an external speaker instead of headphones or earbuds. This will minimize the risk to your ears and allow you to enjoy soothing sounds without having to touch your ears directly.
- Avoid Noise-Canceling Headphones: Noise-canceling headphones may be helpful to block noise, but they are not the best option for sleeping. In an emergency situation, you may need to hear things such as fire alarms, a ringing phone, or someone calling your name.
- Don't Use Cords: Wired headphones may be hazardous as they could get tangled around your neck or elsewhere in your body. Opt for wireless or cord-free headphones made for sleep.
- Keep the Volume Low: Whether you use a speaker or headphones, always maintain the volume at a medium level. The volume must be kept under 50% of the maximum level.
Is It Bad to Sleep with Earphones?
The final verdict is that it's not that bad to sleep with headphones or earbuds. It is an effective way to enhance sleep quality if you enjoy listening to calming sounds at night and choose the right type of headphones or earbuds. However, you need to take precautions for your ears. Choose sleep-specific headphones or earbuds that are designed for comfort and safety, keep the volume low, and avoid using them for long periods.
Headphone listening habits and hearing thresholds in swedish adolescents. Noise Health. 2017
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