Are headphones or ear buds the answer to a good night’s sleep? Sound is measured by decibels, abbreviated db. The scale is logarithmic, meaning the loudness isn’t proportional to the sound intensity. Instead it escalates quickly. A 20 decibel sound is ten times louder than one at 10 db. Anything at or below 70 db is considered safe. This is where most people converse. Above this level can cause damage over time.
The World Health Organization (WHO) defines noise pollution as anything over 65 decibels. They recommend keeping it less then 65 db during the day. Studies show it’s impossible to get restful sleep when nighttime ambient noise is greater than 30 db.
If you have to shout to be heard at arm’s length away from another or hear music coming from someone’s earphones, the volume is at least 85 decibels. The maximum safe level for eight hours in a day. Listening time should be cut in half for every 3-decibel increase.
There are apps that let us measure sound levels on our phone. Some can even send an alert if it’s too loud. A basic rule of thumb, if it sounds too loud, it is too loud.
But wearing ear buds or headphones can cut sounds in half.
As discussed in last week’s post noise pollution can impact our health in dramatic ways and prevent us from recovering and sleeping at night. In one study, earplugs helped participants in the ICU get more REM sleep, wake up less often and achieve higher levels of the sleep hormone, melatonin.
Most of us can’t soundproof our bedrooms, partners, pets, or neighbors at night. And putting cotton in our ears or a pillow over our head may not last till morning. Ear plugs and headphones may be the answer. Those rated 32 decibels can block most noise pollution and still let a baby’s cry or alarm through.
But be careful. It’s easy to forget they are right on top of our eardrums. Ear buds can send 100 db straight into our ears. If you fall asleep to music or night sounds, set a timer. And always follow the 60/60 rule. Listen at 60% volume levels for no more than 60 minutes. It takes our ears more than 16 hours of rest to make up for 2 hours of exposure at 100 decibels.
How to wear them safely:
- Noise canceling may be a great option. But they can prevent hearing an alarm in the morning or a phone call if there’s an emergency.
- Don’t use corded options that can get tangled, or accidentally increase the sound level as you sleep.
- Keep them low. If your partner can hear them or you can’t hear when they are talking, they are too loud.
- Wearing ear buds for hours can lead to wax build up or swimmer’s ear- when water gets trapped in the canal after a shower or swimming.
- Lightweight, cordless, headband styles may be the best option for fit, comfort and blocking ambient noises without the potential for infections.
Whatever you choose, giving your ears and body a break from noise, of any kind, can improve sleep and health. Too often we forget the peace and comfort silence can bring.
-https://www.conserve-energy-future.com/easy-and-practical-ways-to-reduce-noise-pollution.php#:~:text=Insulation%20measures%20are%20some%20of,and%20even%20on%20the%20floor.
-https://www.cdc.gov/nceh/hearing_loss/toolkit/quiz-test.html
-https://health.clevelandclinic.org/sleeping-with-headphones
-https://thehearinginstitute.org/is-it-safe-to-sleep-with-headphones-or-earbuds/
-https://pubmed.ncbi.nlm.nih.gov/29157258/
-https://www.epa.gov/clean-air-act-overview/clean-air-act-title-iv-noise-pollution#:~:text=Noise%20pollution%20adversely%20affects%20the,sleep%20disruption%2C%20and%20lost%20productivity.
https://www.medicalnewstoday.com/articles/noise-pollution-health-effects#how-to-reduce-noise