These days, we are always surrounded by technology. Whether it is our smartphones, laptops, smart TVs, or wireless earphones, we are almost always exposed to sound. From listening to music during morning walks to attending back-to-back online meetings and watching our favorite shows for long hours at night, our ears rarely get a break.

At first, being around so much sound all the time might not seem like a big deal. But over time, it can quietly affect our ear health. Many people today experience problems like ringing in the ears, discomfort, ear fatigue, or even mild hearing loss, and most don’t realize it until the condition becomes more serious. In fact, according to the World Health Organization (WHO), more than 1 billion young people worldwide are at risk of hearing loss due to unsafe listening habits.

Just like we care for our eyes or teeth, our ears also need regular care and attention. By following a few simple lifestyle habits, you can reduce the risk of damage and keep your ears healthy for years to come.

Here are four important changes you can start making today to protect your ears in the digital age.

1. Keep the Volume Low – Follow the 60/60 Rule

One of the biggest causes of hearing loss today is listening to loud music or videos through earphones. Loud sound can damage the tiny hair cells inside your ear, which help you hear.

Here is a simple rule to protect your ears:

●       Keep the volume at 60% or less

●       Use earphones for not more than an hour at a time

This is called the 60/60 rule. It helps your ears stay safe. Also, instead of in-ear earphones, try using over-the-ear headphones or noise-cancelling headphones. These reduce background noise, so you don’t need to increase the volume.

Dr. Siddharth Vashistha, the Best ENT Doctor in Gurgaon at MiraclesMediclinic, says, "Many people don’t realize that using earphones for long hours or listening to loud music can slowly damage their hearing. At first, being around so much sound all the time might not seem like a big deal. That is why it is important to take care of your ears, just like you take care of your eyes or teeth."

Tip: If someone near you can hear your music through your headphones, it is too loud!

2. Give Your Ears a Break

Just like your eyes get tired from too much screen time, your ears also get tired from continuous noise. This can make you feel tired, or dizzy, or even give you headaches.

Here is what you can do:

●       Take a 10-minute break after every 1 hour of using earphones.

●       Don’t sleep with earphones on.

●       Keep your phone on silent or low volume when not needed.

●       Let your ears rest in silence for some time each day. It helps them recover and stay healthy.

3. Take Care of Ear Hygiene

Many people clean their ears using earbuds, matchsticks, or hairpins, but this can be very dangerous. These objects can push the earwax deeper inside and may even injure your eardrum.

Here is how to clean your ears safely:

●       Gently clean the outer part of your ears using a soft, clean cloth

●       Don’t put anything inside your ear canal

●       If you feel your ears are blocked or painful, visit a doctor; don’t try to clean them yourself

Also, clean your earphones regularly. Dirty earphones can carry germs and cause infections.

4. Reduce Phone and Screen Time

Spending hours on phone calls or attending online classes and meetings can also affect your ears. Holding the phone close to your ear for a long can cause strain.

Here is how you can reduce the risk:

●       Use speaker mode or hands-free during long calls

●       Switch ears while talking

●       Avoid making calls in noisy places; this makes you raise the volume and strain your ears

●       Turn off unwanted notifications or alerts

●       Use external speakers when watching long videos or attending webinars. This helps reduce pressure on your ears.

Signs That You May Have a Hearing Problem

Not all hearing problems happen abruptly. Sometimes, they develop slowly over time. Look out for these signs:

●       Ringing or buzzing sound in the ears

●       The feeling of fullness or pressure in your ears

●       Trouble hearing clearly

●       Asking people to repeat what they said usually

●       Pain or discomfort in one or both ears

If you notice any of these, consult an ENT doctor near you right away.

Conclusion:

In today’s tech-driven world, our ears are constantly working, often without rest. While technology has made life more convenient, it is important to be mindful of its effect on our hearing health. Simple habits like lowering the volume, taking listening breaks, practicing good hygiene, and reducing screen time can go a long way in protecting your ears.

Your hearing is precious. Take care of your ears early; don’t wait for a problem to happen before doing something about it. Start making small changes today to ensure your ears stay healthy for years to come. If you notice any signs of trouble, visit an Ent clinic near you without delay.