【生活百科】听歌需注意 3条建议预防听力受损
This holiday season, many of us will be tearing the cellophane off of a hot new pair of headphones, a new smartphone, or music player. Before you decide to test the limits of OSHA’s volume regulations on your eardrums, we thought you’d want to know some helpful tips so you can keep on jamming for the rest of your life.
这个圣诞假期，很多人会收到新潮爆款耳机、新智能手机、或者音乐播放器之类的礼物。当你决心无视职业安全与健康管理局的保护听力的音量规定、以自己的鼓膜测试听力极限前，我们认为，你也许想要知道一些好建议，远离失聪，在往后的日子里继续享受戴耳塞听歌的乐趣。
Keep It Below 50 percent Volume
音量保持50%以下
Personal Music Players “should be set at the lowest possible volume at which music can be comfortably enjoyed. Setting the volume to 50-60% of maximal output is generally considered a safe listening level,” says Dr. Sharon Curhan, who has found that 1 in 5 teens now suffers from some type of hearing loss, up 5 percent since the 1980s.
莎朗·柯翰医生表示：“个人音乐播放器应尽可能调到最低音量，这样人才能舒适地享受音乐。调到最大音量的50%到60%，一般认为是一个安全的水平。”莎朗·柯翰医生发现，现在每5个青少年就有1个受到某种听力损失，比1980年上升了5%。
Different styles can be listened to at elevated volumes for shorter periods of time.
听歌时间短的话，可以依音乐风格提高音量。
“If using in-ear earphones and listening to Electronic, Heavy Metal, Hip Hop or Rock music, it is advisable to limit listening time to 3.5 hours or less when the volume is set at 60%. The louder the volume setting, the shorter the safe listening time may be (e.g. less than an hour if volume set at 70%, and ~30 minutes when set at 80%)…Folk, Pop, Classic Rock and other music that are characterized as medium-output musical styles, can safely be enjoyed for longer periods of time, yet it is still important to maintain the listening volume setting at 60% or lower. In most cases, an individual can safely listen to this type of music at a volume setting of 50% for any duration.”
“用耳塞式耳机听电子乐、重金属、嘻哈或者摇滚时，如果音量设为60%，建议听歌时间不要超过3.5小时。音量越大，安全的听歌时间会越短（例：音量设为70%，安全时间为低于1小时；音量80%，安全时间低于30分钟）。如果是民谣、流行乐、古典摇滚及其他音量中等的音乐风格，就可以听久一点，但还是需要把音量维持在60%或者更低水平。大部分情况下，音量设在50%的话，这类音乐听多久都没问题。
Beware Of Volume Creep
当心无意间调大声
Ever notice how you have to increase the volume to maintain the same music sensation you originally felt when you first started listening? “This is due to the contraction of tiny muscles in the ear that limit how much the tiny bones of the ear can move, thereby diminishing the transmission of sound vibrations to the inner ear where sounds are detected,” explains Curhan. “Exposure to loud music results in what is called a ‘temporary threshold shift’. The ear, in effect, becomes less sensitive to sound and the amount of time the ear needs to recover from a TSS varies.”
有没有注意过，自己是否曾经为了维持刚放音乐时开头的乐感，听着听着就把音量调高了？“这是因为听到音乐后，耳内的小肌肉收缩以控制耳内的软骨，在声波到达接收声音的内耳前，就已经将其在传递过程中减弱了，”柯翰医生解释道。“暴露于高分贝的音乐中，会降低耳朵对声音敏感度，造成所说的‘暂时性听阈位移’。暂时性听阈位移的恢复时间也因人而异。”
Give your ears time to rest. After rock-concert levels of eardrum-pounding volume, your ears could need more than a day to readjust. It’s important to watch that you’re not inadvertently increasing the volume. Your ears are trying to give you a signal that they’re being abused.
给你的耳朵一点时间休息。在听完摇滚音乐会级重磅音量的音乐后，你的耳朵可能需要超过一天时间来休整。留心自己有没有不经意间调高音量是很重要的事情。这是你的耳朵在叫你别虐待它们。
“More importantly, with more frequency in these episodes of exposure, the ‘temporary threshold shift’ can become a permanent threshold shift and a permanent hearing loss.”
“更重要的是，如果更加频繁地暴露于高分贝音乐之下的话，‘暂时性听阈转移’可能会变成‘永久性听阈转移’，以及‘永久性听觉损失’。”
Don’t Drown Out Noise
勿以乐音掩噪音
It’s tempting to drown out a screeching subway or crying baby with some Bieber-tastic tunes. While it may not sound like much to increase the volume to block out ambient noise, your ears feel the difference. “Often, the factor that leads to turning up the volume is not sensory adaptation, but more likely to be the presence of background or environmental noise,” warns Curhan. “By increasing the ‘signal to noise ratio,’ we are better able to hear the music (signal) over the other sounds around us (noise). That is why we often can listen to music at a lower volume in a quiet space than we can when riding the subway.”
有人倾向于用一些贾斯汀·比伯的精彩歌曲来盖住呼啸的地铁声或者婴儿哭声。虽然听上去也没把音乐调高了多少来掩盖外界噪音，但是你的耳朵的感受与你大不相同。 柯翰警告，“导致一个人去调高音量的因素并不是听觉未适应音乐音量，而更可能是因为背景音或环境音的存在。‘信噪比’越高，我们就越能听到混在周围声音（噪声）之中的音乐（信号）。这就是为什么我们在安静的空间里比在搭地铁时更能听清较小声的音乐。”
The good doctor recommends a pair of earphones that block out the noise, either by fitting snugly into the ear or by electronically blocking ambient noise. If your shiny new pair of holiday headphones don’t have these features, it might be worth taking another trip to the electronics store.
柯翰医生建议使用能阻隔噪音的耳机，可以是舒适的入耳式耳机，也可以是电子降噪耳机。如果你的寒假新耳机没有这些功能，那么你可能需要再去数码商店买一副。
这个圣诞假期，很多人会收到新潮爆款耳机、新智能手机、或者音乐播放器之类的礼物。当你决心无视职业安全与健康管理局的保护听力的音量规定、以自己的鼓膜测试听力极限前，我们认为，你也许想要知道一些好建议，远离失聪，在往后的日子里继续享受戴耳塞听歌的乐趣。
Keep It Below 50 percent Volume
音量保持50%以下
Personal Music Players “should be set at the lowest possible volume at which music can be comfortably enjoyed. Setting the volume to 50-60% of maximal output is generally considered a safe listening level,” says Dr. Sharon Curhan, who has found that 1 in 5 teens now suffers from some type of hearing loss, up 5 percent since the 1980s.
莎朗·柯翰医生表示：“个人音乐播放器应尽可能调到最低音量，这样人才能舒适地享受音乐。调到最大音量的50%到60%，一般认为是一个安全的水平。”莎朗·柯翰医生发现，现在每5个青少年就有1个受到某种听力损失，比1980年上升了5%。
Different styles can be listened to at elevated volumes for shorter periods of time.
听歌时间短的话，可以依音乐风格提高音量。
“If using in-ear earphones and listening to Electronic, Heavy Metal, Hip Hop or Rock music, it is advisable to limit listening time to 3.5 hours or less when the volume is set at 60%. The louder the volume setting, the shorter the safe listening time may be (e.g. less than an hour if volume set at 70%, and ~30 minutes when set at 80%)…Folk, Pop, Classic Rock and other music that are characterized as medium-output musical styles, can safely be enjoyed for longer periods of time, yet it is still important to maintain the listening volume setting at 60% or lower. In most cases, an individual can safely listen to this type of music at a volume setting of 50% for any duration.”
“用耳塞式耳机听电子乐、重金属、嘻哈或者摇滚时，如果音量设为60%，建议听歌时间不要超过3.5小时。音量越大，安全的听歌时间会越短（例：音量设为70%，安全时间为低于1小时；音量80%，安全时间低于30分钟）。如果是民谣、流行乐、古典摇滚及其他音量中等的音乐风格，就可以听久一点，但还是需要把音量维持在60%或者更低水平。大部分情况下，音量设在50%的话，这类音乐听多久都没问题。
Beware Of Volume Creep
当心无意间调大声
Ever notice how you have to increase the volume to maintain the same music sensation you originally felt when you first started listening? “This is due to the contraction of tiny muscles in the ear that limit how much the tiny bones of the ear can move, thereby diminishing the transmission of sound vibrations to the inner ear where sounds are detected,” explains Curhan. “Exposure to loud music results in what is called a ‘temporary threshold shift’. The ear, in effect, becomes less sensitive to sound and the amount of time the ear needs to recover from a TSS varies.”
有没有注意过，自己是否曾经为了维持刚放音乐时开头的乐感，听着听着就把音量调高了？“这是因为听到音乐后，耳内的小肌肉收缩以控制耳内的软骨，在声波到达接收声音的内耳前，就已经将其在传递过程中减弱了，”柯翰医生解释道。“暴露于高分贝的音乐中，会降低耳朵对声音敏感度，造成所说的‘暂时性听阈位移’。暂时性听阈位移的恢复时间也因人而异。”
Give your ears time to rest. After rock-concert levels of eardrum-pounding volume, your ears could need more than a day to readjust. It’s important to watch that you’re not inadvertently increasing the volume. Your ears are trying to give you a signal that they’re being abused.
给你的耳朵一点时间休息。在听完摇滚音乐会级重磅音量的音乐后，你的耳朵可能需要超过一天时间来休整。留心自己有没有不经意间调高音量是很重要的事情。这是你的耳朵在叫你别虐待它们。
“More importantly, with more frequency in these episodes of exposure, the ‘temporary threshold shift’ can become a permanent threshold shift and a permanent hearing loss.”
“更重要的是，如果更加频繁地暴露于高分贝音乐之下的话，‘暂时性听阈转移’可能会变成‘永久性听阈转移’，以及‘永久性听觉损失’。”
Don’t Drown Out Noise
勿以乐音掩噪音
It’s tempting to drown out a screeching subway or crying baby with some Bieber-tastic tunes. While it may not sound like much to increase the volume to block out ambient noise, your ears feel the difference. “Often, the factor that leads to turning up the volume is not sensory adaptation, but more likely to be the presence of background or environmental noise,” warns Curhan. “By increasing the ‘signal to noise ratio,’ we are better able to hear the music (signal) over the other sounds around us (noise). That is why we often can listen to music at a lower volume in a quiet space than we can when riding the subway.”
有人倾向于用一些贾斯汀·比伯的精彩歌曲来盖住呼啸的地铁声或者婴儿哭声。虽然听上去也没把音乐调高了多少来掩盖外界噪音，但是你的耳朵的感受与你大不相同。 柯翰警告，“导致一个人去调高音量的因素并不是听觉未适应音乐音量，而更可能是因为背景音或环境音的存在。‘信噪比’越高，我们就越能听到混在周围声音（噪声）之中的音乐（信号）。这就是为什么我们在安静的空间里比在搭地铁时更能听清较小声的音乐。”
The good doctor recommends a pair of earphones that block out the noise, either by fitting snugly into the ear or by electronically blocking ambient noise. If your shiny new pair of holiday headphones don’t have these features, it might be worth taking another trip to the electronics store.
柯翰医生建议使用能阻隔噪音的耳机，可以是舒适的入耳式耳机，也可以是电子降噪耳机。如果你的寒假新耳机没有这些功能，那么你可能需要再去数码商店买一副。
