Smartphone Insomnia: The Perils Of Sleeping With Your Phone

Sleeping with your phone nearby is a common habit, with many people sleeping with their phones in their beds. However, this habit may have negative consequences for your health and sleep quality. The blue light emitted by phones can disrupt your sleep-wake cycle and suppress melatonin production, leading to insomnia and tiredness during the day. In addition, the constant stimulation and information from your phone can keep your mind active and engaged, making it difficult to fall asleep and delaying REM sleep. To improve your sleep, it is recommended to establish a relaxing bedtime routine and create a screen-free zone in your bedroom.

Blue light inhibits melatonin production

Blue light has a powerful effect on your sleep-wake internal body clock. It can boost alertness and mental sharpness, but too much of it may keep you awake when your body needs to wind down. Blue light is emitted by electronic devices and artificial lights, such as LED and fluorescent light bulbs.

Blue light suppresses the body's release of melatonin, a hormone that makes us feel drowsy. While this is helpful during the day, it is unhelpful at night when we are trying to sleep. Exposure to blue light in the evening can trick our brains into thinking it is still daytime, disrupting our circadian rhythms and leaving us feeling alert instead of tired.

Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to green light of comparable brightness. The blue light suppressed melatonin for twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs 1.5 hours).

In another study, researchers at the University of Toronto compared the melatonin levels of people exposed to bright indoor light wearing blue-light-blocking goggles, to people exposed to regular dim light without goggles. The levels of the hormone were about the same in the two groups, strengthening the hypothesis that blue light is a potent suppressor of melatonin.

To mitigate the effects of blue light, it is recommended to limit exposure to it in the evening by turning off electronic devices and dimming or reducing artificial lighting. Blue light-blocking glasses can also help, as can creating a bedtime routine that doesn't involve screens.

Radio waves and radiation exposure

Cell phones emit low levels of radiofrequency (RF) energy, a form of non-ionizing radiation. This means that the energy emitted by cell phones is not strong enough to damage DNA or cause cancer. The only biological effect of this radiation that has been recognised is the heating of the area of the body where the phone is held, such as the ear or head. However, this heating is not sufficient to measurably increase core body temperature.

Despite this, some people are concerned about the potential health risks of sleeping near a smartphone. This is because the human body does absorb energy from devices that emit radiofrequency radiation. While there is no evidence that this is harmful, some people may still wish to reduce their exposure.

To reduce your exposure to radiofrequency radiation from your cell phone, you can:

• Reduce the amount of time spent using your cell phone
• Use speaker mode, headphones, or ear buds to increase the distance between your head and the device
• Avoid making calls when the signal is weak, as this causes phones to boost RF transmission power
• Text instead of call, but avoid texting while driving
• Use wired or wireless headsets, which emit much lower levels of RF waves than phones

It is also worth noting that the blue light emitted by phones can negatively impact your sleep. This can be mitigated by reducing your exposure to direct light before bed and using night mode on your phone or other devices.

Fire and burn risk

Although rare, there is a risk of fire and burn injury when sleeping with your phone. Research has found that burning or overheating batteries have caused several second-degree burns. A Texas teen woke up to a burning smell, only to find that her Samsung Galaxy S4, which was under her pillow, had partially melted and scorched her sheets and mattress. In 2016, Samsung recalled one million Galaxy Note7 phones due to the risk of severe burns.

The risk of fire and burn injury is heightened when using non-original manufacturer phone accessories. Phone manuals warn against using incompatible batteries and chargers, as they may cause the phone to overheat. It is also dangerous to cover your phone with bedding or other thick material while it is charging, as this can restrict airflow and cause the battery to overheat.

To reduce the risk of fire and burn injury, it is recommended to:

• Use original manufacturer phone accessories, including batteries and chargers.
• Avoid covering your phone with bedding or thick material while it is charging.
• Place your phone several feet away from your bed while sleeping.
• Turn your phone off or put it on airplane mode to reduce electromagnetic radiation exposure.

Delayed REM sleep

REM sleep is the period during which most dreams occur and helps with emotion and memory processing. A full sleep cycle takes about 90 to 120 minutes to complete, and a longer sleep latency can delay the moment you enter the first sleep stage. If you have a limited time to sleep, taking too long to fall asleep might prevent you from completing enough sleep cycles and receiving adequate REM sleep.

The impact of smartphones on sleep is a growing concern, with 71% of people sleeping with or near their phones. Research has linked phone and screen use to disruptions in the natural sleep-wake cycle, with phone use within one to two hours of bedtime negatively impacting sleep. This is especially true for toddlers and children.

To improve sleep, it is recommended to remove phones from the bedroom, establish a screen-free bedtime routine, and create a relaxing bedtime ritual. These habits can help regulate sleep cycles and ensure sufficient REM sleep.

Emotional response to content

The mere presence of a phone in the bedroom can be detrimental to a person's emotional state. The temptation to check notifications, emails, and social media can be overwhelming, stimulating the brain and delaying sleep. The blue light emitted by phone screens can suppress melatonin production, increasing alertness and negatively impacting sleep cycles.

The constant connectivity that smartphones provide can also be detrimental to mental health. The pressure to stay connected and available can be overwhelming, affecting an individual's ability to relax and unwind before bed. The fear of missing out (FOMO) can be a significant source of anxiety, leading to compulsive checking of phones and disrupting sleep patterns.

The content consumed on phones can also trigger intense emotions. Doomscrolling or encountering distressing information before bed can cause stress and anxiety, making it difficult to fall asleep and impacting overall emotional well-being. The stimulation from engaging with negative or upsetting content can leave individuals feeling wide awake, delaying sleep and disrupting the natural sleep cycle.

Additionally, the fear of missing important calls or messages can create a sense of anxiety and restlessness. The constant anticipation of notifications can keep individuals on edge, making it challenging to relax and fall into a peaceful sleep.

The presence of a phone in the bedroom can also lead to increased screen time before bed. Individuals may find themselves mindlessly scrolling through social media or engaging in other passive activities that delay sleep. This can result in reduced sleep duration and quality, impacting an individual's emotional state and overall well-being.

To mitigate these emotional responses, it is recommended to establish a relaxing bedtime routine, limiting screen time and engaging in activities that promote sleep, such as meditation or reading. Creating a buffer zone of at least an hour before bedtime, where individuals disconnect from their phones, can help reduce the negative emotional impact of smartphone usage.

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