If you love falling asleep to music, soothing ocean sounds or your favourite podcast, you are not alone. But is it ok to listen to them as you fall asleep if you wear earphones?

According to the Cleveland Clinic, Audiologist Valerie Pavlovich Ruff, AuD, says that one issue with this is that in-ear devices could cause discomfort and bacterial infections. The experts note 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 time, this can encourage bacterial growth and increase the risk of outer ear infections. Wearing in-ear headphones for extended periods can also lead to excessive earwax buildup.

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Arm's length rule

The experts say that if you are going to wear them, then a helpful guideline is this. If someone is standing within arm’s length, they shouldn’t be able to hear your audio, and you should still be able to hear them talk without taking off your headphones.

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

For example, at 88 decibels, listening should be limited to about four hours. Dr Pavlovich Ruff recommends keeping your headphone volume at around halfway or lower and avoiding extended 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.”

In one study involving self-reported hearing and listening habits, people who listened to music for more than three hours were more likely to have ringing in their ears. And 10% reported listening to music at 90-100 decibels for longer periods, even during sleep, which could increase their risk of future hearing impairment.

Are there side effects of wearing earphones to sleep?

Some side effects of wearing headphones can include damage to the outer and inner ear, including hearing loss. Other side effects to look out for include a wax buildup.

“In some cases, you might have to have that earwax removed by a physician,” notes Dr Pavlovich Ruff. There is also swimmer’s ear.

If water becomes trapped in your ear canal, it can create a moist environment where bacteria thrive, potentially leading to swimmer’s ear. While it’s commonly associated with frequent swimming, it can also develop when moisture is held in the ear for extended periods, such as from prolonged 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

Anyone who develops this should see a pharmacist, according to the NHS. They can prescribe medicated ear drops if necessary to clear the infection.

Dr Pavlovich Ruff adds if your headphones don’t fit properly, they can irritate and damage the skin inside your ear over time. In severe cases, this can reduce blood flow to the area and cause the skin to die - a condition called necrosis - which may leave sores or darkened tissue behind.

“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?

In general, wireless over-the-ear headphones are a better option since they’re more comfortable and don’t block your ear canal. You can also find soft headbands with built-in headphones that wrap around your head for added comfort while you sleep.

Not everyone can do this, especially if you live with a partner or family, but if it’s an option, using an external speaker is a better choice because it reduces strain on your ears. Many devices also let you set a timer to turn off automatically, so your listening stops after a set time, giving you just a few minutes of sound before you drift off to sleep.

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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