Prolonged use of headphones during sleep can lead to various health complications. Otorhinolaryngology and neurology specialists warn that the risks may include hearing loss, infections, and sleep disturbances.

It is highlighted that, although many seek to relax, the improper use of headphones can have adverse consequences.

Limiting the volume, avoiding in-ear devices, and reducing continuous exposure are some of the recommendations given by experts in both disciplines, cited by Sanitas in a press release, which focuses on how digital habits have transformed rest routines.

Impact on sleep quality

Given that more and more people are turning to headphones to listen to relaxing music, podcasts, or ASMR (Autonomous Sensory Meridian Response) content to help them fall asleep, it is worth warning how harmful this habit can be, reports the EFE news agency.

They emphasize that prolonged exposure to sound, even at low volume, can cause irritation in the ear canal and potentially lead to complications such as otitis externa.

In turn, they mention that these habits can alter natural sleep cycles, negatively impacting memory and attention.

"The brain needs alternating cycles of deep and light sleep to carry out its repair functions. Constant sound stimulation can fragment these cycles, worsening the quality of rest and affecting memory, attention, or cognitive performance in the long term," says Dr. Casals, head of the Neurology Department at Sanitas Virgen del Mar Hospital in Madrid.

It is said that continuous stimulation during the night can fragment sleep cycles, which worsens the quality of sleep and can lead to long-term cognitive problems.

Strategies for safe use

Tips for mitigating the effects of headphones at night and creating healthy habits include:

It is recommended to establish routines without auditory stimuli before sleeping, and to avoid in-ear devices that obstruct the ear canal.

Limiting the volume below 60% and restricting use to the first 30 minutes of sleep can reduce risks.

It is essential to clean headphones regularly to prevent infections due to the accumulation of dirt or moisture.

Scientific studies support the risks

There are scientific studies and expert opinions that support the risks associated with the use of headphones during sleep. In addition to specialists in otolaryngology and neurology, who warn that sleeping with headphones involves prolonged exposure to sound, even at low volume; Just as it can cause irritation in the ear canal, otitis externa, earwax buildup, and in the long term, hearing loss or tinnitus (ringing in the ears), especially with in-ear devices, the continued use of headphones at night can also alter the natural architecture of sleep.

Fragmenting deep and light sleep cycles negatively affects the quality of rest and can impact memory, attention, and cognitive performance.

It has also been observed that music or sounds listened to during sleep can remain in the mind and cause waking up with catchy songs or poor sleep quality.

These effects are supported by studies and analysis carried out by experts, including specialists from renowned hospitals and universities, as well as studies published in scientific journals on the relationship between music, hearing, and sleep.

Sleep Phases

Sleep phases are mainly divided into two main types: non-rapid eye movement sleep (NEM sleep) and non-rapid eye movement (NEM). REM sleep) and rapid eye movement sleep (REM sleep). Within non-REM sleep, there are several stages, commonly classified into 3 or 4 phases depending on the source, in which the body and brain activity go through different states of relaxation and recovery.

Non-REM sleep phases:

REM phase (Rapid Eye Movement):

This is the phase in which most dreams occur. During the REM phase, brain activity is similar to wakefulness while the muscles remain paralyzed. This phase is crucial for memory development, emotional processing, and brain well-being. The eyes move rapidly under the eyelids, and the duration of this phase varies with each sleep cycle.

Sleep cycles:

Sleep is organized in cycles of approximately 80 to 100 minutes, during which the non-REM and REM phases are successively crossed several times throughout the night.

Alternatives for sleep and relaxation

It is suggested to listen to neutral, natural sounds or white noise, which are less invasive for the brain and can improve the quality of rest.