Phone Proximity Harms: The Bedroom Phone Ban

Sleeping with your phone next to you can be harmful to your health. Smartphones emit blue light, which disrupts the production of melatonin, the hormone that makes you tired. This can cause insomnia and negatively impact your sleep cycle, making it difficult to fall and stay asleep. The stimulation of your device may also make it challenging to shut down and fall asleep, as the mind may be overly excited or activated. Furthermore, the radiation emitted by phones can be converted into heat energy by the body, which may cause headaches, muscle pains, and other health issues.

It may make falling asleep harder

Using your phone before bed can make it harder to fall asleep. A 2011 study found that 9 out of 10 Americans used some form of technology in the hour before going to bed, with cell phones being the most popular among people under 30. This means that many people are not giving their bodies and brains enough time to unwind and relax before trying to sleep. It is easy to become absorbed in your phone, whether it's playing a game, scrolling through Twitter, or binge-watching a TV show.

The blue light emitted by smartphones can negatively impact your sleep cycle by disrupting your body's internal clock. Blue light delays the release of melatonin, the hormone that makes you feel tired, which in turn can make you feel more alert and less sleepy. This disruption to your circadian rhythm means you may wake up feeling groggy and sleep-deprived.

The stimulation provided by phones can also make it difficult to fall asleep. The interactive nature of phones and the vast amount of information they provide can provoke a state of arousal and alertness, which is not conducive to sleep. The need to actively control and engage with your phone may also make it harder to fall asleep, with some evidence suggesting that interactive devices like phones and video games have a more detrimental effect on sleep than passive screen activities such as watching TV.

The light from phone screens can also impact your ability to fall asleep, with even small amounts of artificial light causing a delay in your circadian rhythm. This is especially true for night owls, who already have a naturally delayed sleep phase. Without morning sunlight to counteract the effects of blue light exposure, insomnia and morning sleepiness are more likely to occur.

It can interfere with your sleep cycle

Sleeping with your phone nearby can interfere with your sleep cycle in several ways. Firstly, the blue light emitted by smartphones can disrupt your body's natural sleep-wake cycle, known as the circadian rhythm. This is because blue light delays the release of melatonin, the hormone that makes you feel tired. As a result, your internal clock is disrupted, and you may find it harder to fall asleep or wake up feeling groggy and sleep-deprived.

Secondly, the stimulation provided by phones can make it difficult to fall and stay asleep. The interactive nature of phones and the vast array of activities they offer can be mentally stimulating and make it challenging to detach and relax. The content you engage with on your phone may also be brain-stimulating, making it harder to wind down.

Additionally, the alerts, rings, and lights from your phone can cause sudden awakenings, disrupting your sleep quality. As Peter A. Fotinakes, MD, a medical director at the Sleep Disorders Center in California, notes, even a sudden beep or buzz from your phone is enough to wake someone up fully. These disruptions can reduce your overall sleep time and leave you feeling fatigued and less productive the next day.

To improve your sleep, it is recommended to keep your phone out of the bedroom altogether. If that is not possible, place it at least a few feet away from you to reduce exposure to blue light and limit disruptions.

There's a low risk of radiation exposure

While there is concern about the potential health risks of sleeping with your phone nearby, the risk of radiation exposure is relatively low.

Cell phones emit low levels of non-ionizing radiation, but only when they are in use. The only known side effect of this radiation is heating. Your phone gets hot when it has been in use for a while, and if you hold your phone up to your head to make a call, the surrounding body tissues can heat up as well. However, this heating is not sufficient to measurably increase core body temperature.

The human body does absorb energy from devices that emit radiofrequency radiation, and there is evidence that this can cause biological changes. However, the majority of human epidemiologic studies have failed to show a relationship between exposure to radiofrequency radiation from cell phones and health problems.

The FDA states that "nearly 30 years of scientific evidence has not linked exposure to radio frequency energy from the use of cell phones to health problems, such as cancer." The National Institute of Environmental Health Sciences (NIEHS) also states that the weight of the current scientific evidence has not conclusively linked cell phone use with any adverse health problems.

To reduce your exposure to radiofrequency radiation, you can keep your phone away from you while sleeping, use earbuds or a Bluetooth speaker for music or podcasts, and take calls hands-free. Widening the distance between you and your cell phone is key to reducing any potential effects of radiofrequency radiation.

It stimulates your mind

Using your phone in bed can disrupt your sleep and stimulate your mind, making it difficult to fall asleep. Phones are a vast source of information, which can induce a state of arousal and alertness. This stimulation may make it challenging to fall asleep and stay asleep. The interactive nature of phones, which necessitates active control, may exacerbate the situation. Research has shown that insomnia rates have increased with the rise in phone usage among the general population.

The blue light emitted by your phone screen is an artificial colour that mimics daylight. While this can be beneficial during the day, making you feel more alert, it is the opposite of what you need at night when you're trying to relax and fall asleep. Exposure to blue light can disrupt your internal body clock and throw off your circadian rhythm, which is aligned with the light-dark cycle of the day. This disruption can lead to insomnia, daytime tiredness, and irritability.

Even a quick check of your phone before bed can engage your brain and delay sleep. Your mind can stay active and engaged long after you've scrolled through social media or responded to a few emails. The constant need to stay connected and immediately respond to notifications can also contribute to this stimulation. Establishing a relaxing bedtime routine and reducing screen time before bed can help improve sleep quality.

Additionally, the content you engage with on your phone before bed can impact your sleep. For example, seeing something upsetting or emotionally charged can induce stress and anxiety, which are often associated with disrupted sleep. Even encountering positive content that makes you happy can trigger a response that prolongs sleep onset, consequently delaying REM sleep.

It may pose a fire or burn risk

While sleeping with your phone nearby may be convenient, it can also pose a fire or burn risk. Although rare, there have been isolated incidents of phone batteries catching fire or exploding, which can cause significant physical harm. Research has linked burning or overheating phone batteries to several cases of second-degree burns. In 2016, Samsung recalled one million Galaxy Note7 phones due to the risk of severe burns.

To reduce the risk of fire or burn hazards, it is recommended to keep your phone away from your bed while sleeping. Place it on a table or in another room to charge, and try to maintain a screen-free environment in your bedroom.

Additionally, keeping your phone nearby while sleeping can disrupt your sleep cycle and stimulate your mind, making it difficult to fall and stay asleep. The blue light emitted by phones inhibits melatonin production, making you more alert and negatively impacting your sleep quality. The interactive nature of phones and the constant notifications can also provoke a state of arousal and alertness, further disrupting your sleep.

To improve your sleep quality, consider creating a relaxing bedtime routine and making your bed a screen-free zone. You can also adjust the lighting in your bedroom, set up a nighttime mode on your phone, or try alternative activities like reading or listening to calm music before bed.

Frequently asked questions