What Is the 60-60 Rule for AirPods? How to Protect Your Hearing
The 60-60 rule recommends listening at 60% volume for no more than 60 minutes to prevent hearing damage from earbuds like AirPods.
Many people use AirPods throughout the day without realizing the potential harm to their hearing. The World Health Organization (WHO) warns that over one billion young people are at risk of permanent hearing loss due to loud recreational sounds. The National Institute of Deafness and Other Communication Disorders (NIDCD) estimates that up to 17% of teens already show signs of noise-induced hearing loss.
To address this, audiologists and organizations including WHO, the Mayo Clinic, and the Hearing Health Foundation advocate the 60-60 rule. It has two parts: keep your device volume at no more than 60% of its maximum, and do not listen continuously for more than 60 minutes before taking a break.
This guideline is based on decades of noise research. The National Institute for Occupational Safety and Health (NIOSH) has established that sustained exposure to sounds at 85 decibels (dB) or above poses a significant risk of hearing loss. At 60% volume, most devices output roughly 75–85 dB. At 85 dB, safe listening time is about 8 hours, but it halves every 3 dB increase: at 91 dB, only 2 hours; at 100 dB, just 15 minutes. AirPods can reach 105–110 dB at maximum volume, where hearing damage can occur in minutes.
The inner ear contains thousands of tiny hair cells that convert sound into electrical signals. Prolonged loud noise fatigues and can permanently kill these cells, which do not regenerate. Audiologists recommend a 15–20 minute break after each hour of listening.
To prevent hearing loss, set a volume limit on your iPhone: Settings > Sounds & Haptics > Headphone Safety. Don’t ignore warnings from Apple devices. Noise-canceling over-ear headphones can reduce background noise and prevent volume escalation. Warning signs include persistent tinnitus, difficulty hearing high-pitched sounds, trouble understanding speech, and needing to increase volume over time.
Regarding headphone type, over-ear headphones with noise cancellation generally allow lower volume settings. The Hearing Health Foundation recommends over-ear options. For those already with hearing loss, AirPods Pro 2 and 3 feature FDA-authorized hearing aid software. Ultimately, the 60-60 rule is about building smarter listening habits before permanent damage sets in.
