天天戴耳机的伤害，被低估了！

耳机，已经成了现代人出门的标配。无论是上下班通勤，还是运动、打游戏、办公，很多人都会佩戴耳机。耳机越来越时尚，能适配的场景越来越多。

与此同时，不少人在社交平台分享自己因为长时间戴耳机听力受损的经历。长时间佩戴耳机的伤害，被严重低估了。

Headphones have become a modern-day essential, accompanying people on commutes, workouts, gaming sessions, and office hours. Sleek designs and diverse functions make them a fashionable accessory, with their risks often overlooked. On social media, growing numbers of users are sharing stories of hearing loss after years of headphone use.

① 耳机对听力的伤害不容忽视

是否造成听力损伤，有一个关键指标：声音分贝。世界卫生组织指出，只要音量过高（超过80分贝），持续一定的时间，耳蜗毛细胞就会因过度刺激而受损，最终导致听力下降。

很多人也许了解音量过高对耳朵不好，但对耳机声音大小没概念。我们日常使用耳机过程中，达到损害的分贝界限比想象中还要容易得多。

According to the World Health Organization, sound levels above 80 decibels can harm the delicate hair cells in the cochlea, leading to permanent hearing loss if exposure continues for an extended period of time. Many underestimate how easily headphones can reach that threshold.

实测显示，不同智能手机的最大音量范围从75到126分贝不等。一般当音量调整为最大音量60%时，就达到了80分贝的临界值。

特别是嘈杂环境中，为了听清，很多人会不自觉地调大耳机音量。例如，坐地铁时，仅环境音就超过80分贝，如果还能听清耳机里的声音，那音量可能真不低。

Tests show that maximum smartphone volume can range from 75 to 126 decibels. Even at 60 percent of maximum volume, the sound level already approaches 80 decibels. In noisy settings, such as subway rides where ambient noise exceeds 80 decibels, users often crank up the volume even higher.

众多耳机中，最容易被忽视的就是：骨传导、耳夹式……这类开放式耳机。这类耳机，优势是不直接入耳，不会有压迫感，减少了耳闷、耳朵难受的感受，除了能听到耳机里的声音外，还能听到周围环境音。

但嘈杂环境中这类耳机的优势就变成了劣势：它需要调足够高的音量才能听清，很容易超过安全音量阈值。有研究者在嘈杂公共场所做了测试，发现用户在使用开放式（非降噪）耳机过程中，平均音量可以达到86.1分贝。

有人可能要说，开放式耳机里的骨传导没有通过耳朵，是不是伤害小点？其实无论哪种声音的传导方式，最终刺激的都是耳蜗毛细胞，并没有差别。

Open-style headphones, like bone-conduction or ear-clip models, are particularly risky in these environments. While they feel comfortable and allow ambient awareness, users tend to increase volume to unsafe levels just to hear music clearly. One study found that people wearing open headphones in noisy public places averaged 86.1 decibels.

Regardless of whether sound travels through air or bone, the final impact is the same: overstimulation of cochlear hair cells.

骨传导：耳机振动→颅骨振动→内耳淋巴液→耳蜗毛细胞→听神经。

气传导（常见入耳、头戴式耳机）：空气传导→鼓膜振动→听小骨→耳蜗毛细胞→听神经。

国内外研究早已证实：高分贝音量暴露（比如戴耳机听音乐）已经成为年轻人听力下降的重要因素。

Studies at home and abroad have long confirmed that exposure to high-decibel sounds has become a major factor in hearing loss among young people.

② 长时间戴着耳机就算没声音也有伤害

长时间佩戴耳机，哪怕没声音，也有健康隐患。最常见的风险：耳道感染，这常见于入耳式耳机。

入耳式耳机的封闭性能提升音质，但也会让耳道内空气不流通、湿度升高，成为细菌（如金黄色葡萄球菌）的“繁殖温床”。

有研究表明，戴入耳式耳机一小时，微生物的繁殖量是不戴耳机的3至5倍。这种情况下，如果耳道内菌群平衡被破坏，耳道炎发生的风险就会明显升高。

Even when no sound is playing, wearing headphones for long stretches carries health risks. In-ear models, for example, can trap heat and moisture, creating a breeding ground for bacteria. Studies show microbial growth in the ear canal can increase three to five times after just one hour of use.

除此之外，长期佩戴耳机也会造成一些压力性的伤害。耳朵皮肤层很薄，下面直接覆盖骨膜或软骨膜，几乎没有缓冲层，且有多条神经分布，是相当敏感的区域。这就意味着轻微压迫或摩擦，就可能引起酸痛、胀感，甚至微小损伤。

而耳机产品基本上是标配产品，无法完全匹配每个人的耳朵形状、耳道，这就意味着无论哪种产品长时间的佩戴，都会带来压迫，疼痛、瘙痒。

Long-term wear also creates pressure injuries. The ear's skin is thin and sensitive, and poorly fitted devices can cause pain, swelling, or micro-damage over time. Since headphone shapes rarely match ear anatomy perfectly, discomfort and irritation are common.

③ 如何正确使用耳机？

控制耳机的使用时间和音量

为保护听力，应遵守“60加60”原则，即成人单次使用耳机时长不超过60分钟，音量不宜超过最大音量的60%。

For safe headphone use, the "60-60 rule" is important: limit each session to no more than 60 minutes, with the volume kept below 60 percent of the maximum.

注意耳机清洁

养成定期清洁耳机的习惯，防止细菌和真菌滋生，降低感染风险。

Other healthy habits include cleaning headphones regularly.

选择合适的耳机类型

选择优质耳机或降噪效果好的耳机，可有效提高声音质量和降低外界环境噪音的干扰。

选择耳机的使用环境

避免在嘈杂的环境，如地铁、公交、马路边使用耳机，必要时优先选择主动降噪耳机，不要为了听清耳机里的声音而将音量调得过高，尽量把音量控制在让自己听清楚内容的最低限度。

Choosing noise-canceling models to avoid raising the volume in noisy environments, and reducing use during commutes or in crowded places.

睡觉时不宜佩戴耳机

睡觉时佩戴耳机会增加耳部结构损伤的风险，进而引起外耳感染；同时睡眠状态下佩戴耳机，不仅会使内耳毛细胞一直接收声音信号的刺激，导致听力疲劳，最终造成噪声性听力损伤，还会因为持续的声音刺激使大脑处于浅睡眠状态，影响睡眠效率，导致第二天精神状态变差。

Headphones should also be avoided during sleep, as prolonged wear may damage the ears, strain inner-ear hair cells, and reduce sleep quality by keeping the brain in a light-sleep state.

你每天使用耳机多长时间呢？欢迎在评论区分享！

编辑：李涵萌

实习生：孙艺菡

来源：央视新闻微信公众号综合丁香医生 科普中国

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