Headphones and hearing: how to play without harming your ears

In many games, hearing well makes a difference: the footsteps of someone approaching, the direction of a shot, the warning that something is about to blow up. That's why it's common to turn up your headphones so you don't miss anything. The problem is that your ears don't warn you in the moment when they're being harmed, and damage caused by noise can be permanent.

This guide brings together the World Health Organization (WHO) recommendations on safe listening and shows how to put them into practice while gaming. The sources are at the end.

Why the topic reached video games

In February 2025, the WHO and the International Telecommunication Union (ITU) launched the first global standard for safe listening in video gameplay and esports. According to the WHO announcement, about 3 billion people play on computers, consoles or phones, and most devices and games still lacked features to protect players from harmful sound. The text also notes that children are especially vulnerable.

The standard is a recommendation for manufacturers and studios. For devices, it suggests measuring each person's sound exposure, showing messages about sound use, offering an easy volume control and a headphone safety mode that adjusts the volume automatically when you switch from speakers to headphones. For games, it suggests warnings about the risk of hearing loss and separate volume controls by type of sound, with the option to mute each one.

How much is too much

The risk depends on three things: how loud the sound is, for how long and how often you are exposed. The WHO talks about a kind of weekly sound allowance. In the 2019 standard for personal audio devices, the reference for adults is the equivalent of 80 decibels for 40 hours a week; for children and more sensitive people, 75 decibels for 40 hours. The louder the volume, the faster that allowance runs out.

In practice, nobody plays with a decibel meter next to them, but the logic helps you decide. A long session calls for a lower volume. If you're going to a concert or a loud party on the weekend, go easier on the headphones in the following days.

An easy rule: start low and go up only until you hear well. If you feel like turning it up in the middle of a match, try lowering the game music first.

Signs that deserve attention

After a lot of noise, it's common for your ears to feel muffled or ring for a few hours. That usually goes away, but it's a warning. Repeated exposure can lead to loss that doesn't come back, because damaged hearing cells don't regenerate. See a doctor or a hearing specialist if you notice:

• ringing in the ears that takes a long time to go away or keeps coming back;
• trouble hearing high-pitched sounds, like a doorbell, phone or alarm clock;
• trouble understanding people, especially on the phone;
• trouble following conversations in noisy places.

How to tune the game's audio

The good news is that you can hear details better without raising the overall volume. Many games have separate controls for music, effects and voice chat. Lowering the background music, for example, makes footsteps and shots clearer without turning everything up.

• Lower or turn off the game music during competitive matches and keep the effects front and center.
• Set voice chat volume separately from game volume, so you don't have to shout or raise everything because of a friend who speaks softly.
• Look in the game's audio options for dynamic range settings, which reduce the gap between quiet and loud sounds, and for volume warnings when available.
• Start each session with the volume low and raise it only until you hear well. Your ears adapt, and the volume that seemed right at the start feels low after half an hour.
• Use the system's volume limits, especially on children's devices.

Breaks and habits

Just like your eyes and body, your ears also benefit from breaks. Between matches, take off your headphones for a few minutes and stay somewhere quiet. Limiting daily headphone time, switching to speakers at a moderate volume when possible and getting a hearing check now and then complete the care. The WHO has a free app, hearWHO, that runs a simple hearing test.

For parents and guardians

Since children are more sensitive to noise, it's worth setting a volume limit on their console, phone or tablet and talking about the warning signs. If you're buying headphones for a child, check the box or the manual to see whether they have a volume limit.

Quick summary

• Lower volume and shorter sessions protect your hearing; the two add up.
• Lower the game music to hear effects better without raising the overall volume.
• Headphones that block outside noise keep you from turning the volume up.
• Frequent ringing and trouble understanding conversations are signs to see a professional.
• Turn on volume limits on children's devices.

Hearing well is an advantage in games and in life. With a few simple adjustments, you can keep both for a long time.