Health in the age of noise ways constant sound affects your body

It can be hard to get a break from the noise that surrounds us in everyday life. From traffic and construction to buzzing appliances and constant notifications, noise has become part of our daily environment. 

You may feel like you tune it out but your body doesn’t. Even when you think you’re used to it, constant noise can affect your health in ways you may not expect. 

“You don’t even have to hear it. Your brain still reacts to noise and releases stress hormones when you’re asleep or you don’t consciously perceive it. It’s a ‘stealth’ health threat,” said Angelia Lomu, a family medicine nurse practitioner with Banner Health.

Here’s how everyday sound impacts your body, along with simple steps you can take to protect both your hearing and your well-being. 

Where is all this noise coming from? 

Environmental noise 

Many of the loud sounds around us come from the outside world, including: 

• Traffic and busy streets 
• Airplanes
• Sirens from emergency vehicles 
• Construction and landscaping equipment 

These sounds can be unpredictable, making them more disruptive. “Intermittent, fluctuating sounds can be more damaging than constant, steady noise, even at the same average volume,” Lomu said.

Home and personal noise 

Noise doesn’t stop when you walk inside. Common sources include: 

• TVs and radios
• Appliances
• HVAC systems 
• Noisy neighbors or shared walls 
• Pets 
• Earbuds and headphones
• Digital alerts and notifications

Because these sounds happen at close range, they often feel more tiring. 

Why constant noise exposure is different 

Your brain never fully relaxes when there’s sound. Even low-level noise can keep your body alert and aware, which can affect your stress response. 

How constant noise affects your body 

The effects of noise on health show up in different ways. 

1. Activates your stress response: Noise can trigger your body’s fight-or-flight system. You may not notice it, but your body responds to noise by increasing your cortisol levels and heart rate.
2. Raises your risk for high blood pressure: Long-term noise exposure has been linked to higher blood pressure. “This increases risks for heart disease, heart attacks and stroke, even with intermittent loud noises,” Lomu said. 
3. Disrupts your sleep: Even quiet sounds like a humming appliance or traffic outside can interrupt deeper stages of sleep. Over time, this can make you feel tired in the daytime, lower your focus and make it harder for you to recover. Poor sleep from nighttime noise can also stress your heart.
4. Affects your concentration and mental energy: Background noise makes it harder for you to concentrate and process information. Children may struggle more in noisy classrooms or living spaces. “Persistent low-frequency hums from things like air conditioners and fans can harm higher cognitive functions,” Lomu said.
5. Impacts your hearing: Long periods of loud sound, especially through earbuds, can damage your hearing over time. This may lead to tinnitus, causing symptoms like ringing or buzzing in the ears, which can be distracting and uncomfortable. It can also cause long-term hearing loss.
6. Other health issues: Lomu said noise is also linked with anxiety, depression, diabetes, obesity and inflammation. “Even moderate noise can cause significant effects over time,” she said.

How to protect yourself from harmful noise 

“The best protection is to stay away from excessively loud sounds,” Lomu said. “If you have to raise your voice to talk to someone at arm’s length, the noise level is too high and you need protection.”

These habits can help reduce stress and give your brain and body time to recover. 

Reduce noise at home 

• Use curtains, rugs and soft furniture to absorb sound. 
• Close doors and windows if outside noise is an issue.
• Consider using a white noise machine to cover sudden, disruptive sounds. 
• Choose quieter appliances or adjust settings when you can. 
• If you’re moving to a new home, factor the noise level into your decision.

Limit headphone and earbud time 

• Follow the 60/60 rule: Keep the volume below 60 percent and don’t listen for more than 60 minutes at a time. 
• Choose over-ear headphones when you can.
• Give your ears regular breaks to rest and recover.

Protect your hearing

• Wear earplugs at concerts, sporting events or airports or in loud workplaces.
• Use noise-canceling headphones when you’re doing focused work.
• Limit your exposure in loud environments like gyms or traffic.
• When loud noises happen unexpectedly, cover your ears and move to a quieter spot.
• If your job is loud, ask your employer for protective equipment and breaks in quiet areas.

Take quiet breaks 

• Step away from screens and constant sound pollution
• Turn off the TV or background music for parts of the day 
• Try mindful breathing or relaxation exercises in a quiet space 

When to seek medical advice 

You should check in with a health care provider if you have: 

• Trouble hearing conversations 
• Ringing, buzzing or whooshing sounds in your ears 
• Ear pain or pressure 
• Sleep difficulties
• Increased stress or irritability linked to noise 
• Concerns about long-term hearing damage 

A Banner Health provider can review your symptoms, check your hearing and help you build a plan to protect your health. Reach out and connect with help today.

Key takeaways 

• Constant noise can affect stress levels, sleep, heart health and hearing.
• Simple steps like lowering headphone volume or creating quieter spaces can make a difference. 
• If you notice hearing changes or stress symptoms, a Banner Health provider can guide you toward treatment and strategies that can help.

Other useful articles