Whether on a train, in a café, or out on the street—loud sounds and noise are everywhere. Constant exposure to noise is stressful and can harm your hearing and mental well-being. How can you protect yourself from noise and improve your quality of life?

We’re constantly surrounded by sounds—from cars, the clacking of computer keyboards, birds chirping, or people talking on the phone. We can easily tune out many of these everyday sounds. Other loud noises, however, are annoying: they’re just too loud.

On “International Day Against Noise” on April 29, the German Acoustical Society (DEGA), in collaboration with the Federal Environment Agency, is raising awareness about noise pollution and its consequences for our ears. At the same time, noise control measures—and thus ways we can better protect ourselves and our ears from noise—will be presented.

How we perceive loud sounds also depends on how we’re feeling that day, our mood, whether we’re in a familiar or unfamiliar environment, or the sensitivity of our ears. One sound may be disturbing to the ear while another is not, even though they have the same decibel level. It only becomes noise when it is disturbing. In general, the louder a sound is, the more people perceive it as noise.

Constant noise can affect our well-being, make us sick, or reduce our productivity. When noise reaches such harmful levels, it is referred to as noise pollution. The source of the noise can vary widely: continuous noise from machines such as pumps or blowers, sudden noise from a shrill alarm clock or a passing train, or even very brief sounds like a door slamming or a gunshot. According to the Federal Environment Agency, road traffic is the most common source of noise that strains our ears.

It is nearly impossible to completely avoid noise, since there is always construction, driving, partying, or air travel taking place. So what can be done to combat noise? Urban developers and transportation and infrastructure planners are working to reduce urban noise pollution. For example, low-noise asphalt, vehicles with low-noise tires or rail tracks, noise barriers, more public transportation, more pedestrian zones, and quiet areas with trees and green spaces all help. Buildings are also increasingly being covered with greenery to dampen loud noises and provide cooling in the summer. Whether at work or during leisure activities, everyone can protect themselves from noise. In some jobs, the employer is required to provide noise protection, and wearing hearing protection is mandatory. Even when this isn’t required, it’s essential to protect your hearing. For occasional use, simpler standard solutions are usually sufficient. These are practical, for example, for DIY enthusiasts, water sports enthusiasts, musicians, or for a peaceful night’s sleep. For hobbies such as motorcycling, hunting, etc., special hearing protection is available from a hearing care professional.

According to the WHO, more than one billion young people worldwide are at risk of hearing loss due to unsafe listening habits—especially during their leisure time. To counter this, the World Health Organization (WHO) and the German Association of the Hearing Aid Industry (BVHI) are calling for minimum acoustic standards at events and in recreational facilities on World Hearing Day on March 3. The goal is to raise awareness of safe listening environments among young people as well as policymakers, healthcare professionals, and event organizers.

To this end, the WHO has developed a series of evidence-based recommendations:

1. A maximum of 100 dB equivalent continuous sound level (LAeq 15 min.) to ensure the volume is harmless to the audience. (LAeq 15 min. refers to the average sound level measured over a period of 15 minutes.)
2. Live monitoring and recording of sound levels using calibrated measuring devices.
3. Optimization of the sound system’s acoustics to ensure pleasant sound quality and a safe sound level.
4. Provision of hearing protection, including instructions for proper use.
5. Establishment of quiet zones to reduce the risk of hearing damage.
6. Information materials and training sessions to raise awareness of the issue in recreational facilities and to provide information on all practical measures.

For personal music enjoyment—such as through headphones—the WHO recommends setting the device to no more than 60 percent of its maximum volume.

“Besides age-related hearing loss, noise exposure during leisure and at work is the second most common cause of hearing loss,” says Dr. Stefan Zimmer, CEO of the BVHI. “Standards for safe listening can help protect young people’s hearing and preserve their quality of life.”

“The Event Industry Interest Group (IGVW) views the standard for safe listening as an important foundation for a sustainable and safe sound culture. “We’re pleased that this brings together proven best practices from various countries and incorporates not only restrictions but also concrete solutions,” says Jörn Nettingsmeier, IGVW Expert Sound.

In everyday life, these small steps can help reduce noise:

• Relaxation exercises or walks in the park soothe the ears and calm the mind.
• Identify and eliminate sources of noise in the home, such as humming ventilation systems. This can help reduce everyday noise exposure.
• Hearing protection, such as earplugs or noise-canceling headphones, often helps.
• Custom-fit hearing protection is available from a hearing care professional. Depending on the shape of the ear, they can also create custom-fit hearing protection.
• It’s important to make children aware of sources of noise and educate them about protecting their hearing.
• The following applies to both children and adults: Wear appropriate headphones or hearing protection when engaging in loud hobbies. This protects against hearing loss and tinnitus.
• If you’re exposed to a loud situation—such as at a club or a concert—be sure to take breaks of 20–30 minutes every so often in a quieter environment (rather than exposing yourself to the same noise level continuously).

Our ears are virtually defenseless against noise. The consequences of noise exposure can include hearing loss, tinnitus, prolonged stress, and the resulting physical and psychological problems. The danger of noise is that it usually damages our hearing slowly and imperceptibly. This is because in our inner ear, hair cells convert sound vibrations into electrical signals that are transmitted to our brain via the nervous system. If the ear is frequently exposed to noise or excessively loud sounds, the sensitive hair cells are damaged by the strong sound waves and may even be destroyed. This can cause permanent damage in some cases: The destroyed hair cells do not regrow—noise-induced hearing loss is incurable and can then only be compensated for with a hearing aid, often a cochlear implant.

Anyone who notices unusual noises in their ear after exposure to loud noise or excessively loud music should consult an ENT specialist. However, hearing loss can also develop unnoticed. If you are frequently exposed to noise, you should have your hearing checked regularly with a hearing test by a hearing care professional or an ENT specialist.