By Isaac Atunlute
For many, drifting off to sleep with earbuds has become a nightly ritual, whether it’s lo-fi beats, relaxing nature sounds, a favourite podcast or a playlist of heart-melting songs. Our ears become doorways to peace. It feels soothing, even healing. But what if this comforting routine contains unexpected risks?
While listening to audio at night can be psychologically comforting, medical research suggests that it may be quietly doing more harm than good.
According to the World Health Organisation (WHO), more than 1.1 billion young people aged 12 to 35 are at risk of hearing loss due to unsafe listening practices, especially through personal audio devices like headphones and earphones.
In our hyperstimulated world, silence can feel unbearable. Bedtime listening has become a coping mechanism–a way to manage loneliness, anxiety, insomnia, or overwhelming emotion.
“I just need music to sleep. It’s the only thing that silences the noise in my head,” notes Tola, a 23-year-old copywriter.
A study carried out revealed that approximately 17.6% of young adults who regularly used headphones already showed signs of hearing loss. In comparison, only 7.4% of non-users exhibited similar symptoms–a significant difference that raises concern.
“I listen to music with my earbuds every evening,” says Samuel Nehemiah, a 27-year-old Abuja resident. “It’s the only way I can sleep without getting into an overthinking state.”
Health risks
Wearing earbuds to bed might appear harmless, but it comes with potential health hazards:
Earwax buildup and infections
Sleeping with earbuds blocks airflow and traps heat and moisture in the ear canal. This creates an ideal environment for bacteria or fungi, leading to an infection such as otitis externa (swimmer’s ear). According to the Cleveland Clinic, this infection is increasingly prevalent among frequent earbud users.
Necrosis and skin damage
Listening to music with earbuds for long periods of time stretches ear tissue, especially when sleeping sideways. Chronic pressure can cause soreness, irritation or, in severe cases, skin necrosis–the death of skin cells.
Sleep patterns disturbances
Though sound may help you fall asleep more quickly, constant audio stimulation can interfere with sleep quality. Background noise during sleep can prevent the brain from reaching full, restorative sleep phases, hence leaving you groggy rather than refreshed.
Safer alternatives
To enjoy audio while reducing the risks, consider the following options:
- Sleep headphones or soft headbands: Designed for comfort, these rest gently on your ears without entering the ear canal.
- Bluetooth pillows: Embedded with speakers, they play sound close to your ear without direct contact.
- White noise machines: These devices provide ambient sound without physical intrusion.
- Audio sleep timers: Use this feature to automatically stop playback after 30–60 minutes to reduce prolonged exposure.
Comfort should never come at the cost of health. While music and podcasts can be effective sleep aids, using them safely is essential. Smart devices and mindful habits can get you to enjoy good sounds without putting your ears at risk.
Many people use earbuds at bedtime for comfort, relying on music or nature sounds to help them sleep. However, this habit poses health risks, as suggested by both medical research and the World Health Organization. Young individuals, particularly those aged 12 to 35, are at a higher risk of hearing loss due to unsafe listening practices. A study indicates that 17.6% of regular headphone users show signs of hearing loss compared to 7.4% of non-users. Common health issues from sleeping with earbuds include earwax buildup, infections like swimmer’s ear, necrosis caused by pressure on ear tissue, and disturbed sleep patterns due to continuous audio stimulation.
To mitigate these risks, safer alternatives include sleep headphones or soft headbands that don't enter the ear canal, Bluetooth pillows with built-in speakers, white noise machines for ambient sound, and using audio sleep timers to limit exposure. It is crucial to balance comfort and health, ensuring that audio aids enhance sleep without compromising ear health.
