The 60/60 rule and a migraine diary: doctors’ tips for Bengaluru’s traffic-battered commuters

Doctors in Bengaluru are recommending a set of daily habits to help commuters manage the growing health toll of the city’s traffic, which experts say is contributing to migraines, hearing loss, stress and fatigue among residents.

To reduce migraine risk, doctors recommend maintaining a regular sleep schedule, eating meals on time, staying hydrated, exercising regularly, limiting unnecessary screen time, practicing meditation or stress management, keeping a migraine diary, and seeking medical advice if attacks become more frequent. Migraine affects an estimated 14-25% of adults in Karnataka, according to available estimates, with attacks that can last four hours to three days and bring nausea, vomiting and sensitivity to light and sound.

For hearing protection, experts advise avoiding prolonged exposure to loud environments, wearing earplugs when appropriate, spending less time in heavy traffic whenever possible, following the 60/60 rule of listening below 60% volume for less than 60 minutes, treating ear infections promptly, and getting regular hearing tests if frequently exposed to traffic noise. Peak-hour traffic exposes commuters to sound levels of 70 to 100 decibels, doctors say, a level that can gradually damage hearing.

Beyond migraines and hearing, doctors note that long-term traffic exposure has also been associated with poor sleep, chronic fatigue, anxiety, irritability, difficulty concentrating, mental exhaustion and reduced productivity, with irregular eating patterns and dehydration compounding the problem.

Health experts argue that Bengaluru’s traffic problem can no longer be viewed only through the lens of road infrastructure. Strengthening public transport, enforcing noise regulations, reducing pollution and encouraging healthier commuting habits, they say, are essential for protecting the long-term health of the city’s residents.