In our daily lives, we encounter countless types of noise around us—whether it comes from car horns, household appliances, or ongoing construction work. We often accept these sounds as an inevitable part of our everyday existence; however, did you know that constant exposure to such noise can actually make you ill? In this article, we will explore the significant impacts of these seemingly ordinary noises and learn about ways to protect ourselves from them.

**Impact on Health**

**Increased Stress:** When surrounded by noise, our bodies remain in a constant state of "fight-or-flight." This leads to elevated cortisol levels and an increased heart rate.

**Risk of High Blood Pressure:** Noise exposure is also linked to high blood pressure. This condition can, in turn, increase the risk of heart disease, heart attacks, and strokes.

**Disrupted Sleep:** Even low-level background noise—such as music playing softly or appliances running—can disrupt your deep sleep. Chronic sleep disruption can lead to daytime fatigue and a diminished ability to focus.

**Hearing Impairment:** Prolonged exposure to noisy environments can gradually weaken your hearing ability. It may cause sensations like ringing in the ears (known as tinnitus) and, over time, increase the risk of permanent hearing loss.

**Anxiety and Depression:** Noise exposure has also been linked to mental health issues such as anxiety and depression, as well as physical conditions like diabetes and obesity. Even moderate levels of noise can have profound, cumulative effects over time.

**How ​​to Protect Yourself from Harmful Noise**

To block out external noise entering your home, use curtains, rugs, and upholstered furniture, as these materials help absorb sound waves.

In situations where external noise levels are high, keep your doors and windows closed.

Opt for low-noise appliances or adjust the settings on your existing devices to minimize sound output.

**The "60/60 Rule" Can Help**

Keep the volume level at or below 60 percent, and avoid listening to audio content for more than 60 minutes at a time. Use over-ear headphones.
Take regular breaks to give your ears a rest and allow them to recover.
This is how you can protect your hearing ability.
Do not forget to wear earplugs in noisy environments, such as concerts, sports stadiums, airports, or loud workplaces.

Use noise-cancelling earphones.
Avoid noisy places—such as gyms or areas with heavy traffic—as much as possible.
If you are suddenly exposed to a loud noise, cover your ears with your hands and move to a quiet area.

Take frequent breaks from screens.
Practice breathing or relaxation exercises.

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