Cell Phones: Bedside Menace

Sleeping with your phone nearby is a common habit, with a 2015 report finding that 71% of people sleep with or near their phones. However, this habit may negatively impact your health and sleep quality in several ways. Firstly, the blue light emitted by phone screens can interfere with your body's natural release of melatonin, disrupting your circadian rhythm and making it harder to fall asleep. Additionally, the stimulation from engaging with your phone before bed can make it challenging to unwind and may lead to sleep deprivation. Furthermore, there are concerns about the potential health risks associated with prolonged exposure to electromagnetic radiation from cell phones, including an increased risk of certain types of cancer. While the evidence is conflicting, taking precautions by keeping your phone away from your bed is advisable.

The radiation emitted by cell phones can be harmful to your health

The radiation emitted by cell phones may be harmful to your health

Cell phones emit electromagnetic radiation in the form of radiofrequency radiation (RFR) or radio waves. While the consensus among government and health organizations is that there is no definitive proof that cell phone radiation causes cancer or other serious health issues, some organizations recommend caution when it comes to cell phone use.

The case for concern

The World Health Organization's International Agency for Research on Cancer (IARC) has classified radiofrequency radiation as a "possible human carcinogen". This classification is based on limited evidence from human studies, animal studies, and mechanistic studies. The IARC acknowledges that while the human studies may be susceptible to bias, the findings cannot be entirely dismissed, and a causal interpretation cannot be excluded.

Additionally, a 10-year, $30 million study by the U.S. government's National Toxicology Program found that male rats exposed to different levels of RFR developed a small number of cancers. These findings raise concerns as the type of cancer that developed in the rats (cancers in the heart) is extremely rare in humans, and the Schwann cells of the heart in rodents are similar to the cells in humans that give rise to acoustic neuromas (tumors that grow on the nerve connecting the ear to the brain).

The case against concern

The energy emitted by cell phones falls into the non-ionizing range of the electromagnetic spectrum, which is low frequency and low energy. This type of radiation is too low to damage DNA, unlike ionizing radiation (e.g. x-rays, radon, and cosmic rays), which has been proven to cause cancer.

The U.S. Food and Drug Administration (FDA) and the Federal Communications Commission (FCC) share responsibility for regulating cell phone technologies and have stated that there is no scientific evidence linking cell phone use to cancer or other illnesses. The FDA's evaluation of scientific data and public health data has found no proof of adverse biological effects from cell phone radiation other than tissue heating, which is not sufficient to increase core body temperature.

Reducing exposure

While the health effects of cell phone radiation are still being debated, there are steps you can take to reduce your exposure:

• Limit the amount of time you spend on your cell phone.
• Use speakerphone mode or headphones to create distance between your head and the phone.
• Avoid making calls when the signal is weak, as this causes phones to boost RF transmission power.
• Text instead of call, but not while driving.
• Use wired or wireless headsets, which reduce exposure to the head as the phone is not placed directly against it.

Blue light from your phone can interfere with your sleep cycle

Blue light is a wavelength of light often emitted by electronic devices and artificial lights. It has several benefits during the day, including improving performance and attention, boosting alertness, and tuning our circadian rhythms. However, blue light exposure at night can have adverse effects on our health.

Research shows that a majority of Americans use electronic devices within an hour of going to bed, which can result in unsatisfactory sleep. Decreasing exposure to blue light in the evening is crucial to helping your body naturally prepare for sleep. It is recommended to avoid looking at bright screens starting two to three hours before bedtime.

The adverse effects of blue light exposure at night are not limited to sleep disruption. Studies suggest a link between exposure to light at night and various health issues, including diabetes, heart disease, and obesity. Chronic misalignment of circadian rhythms due to blue light exposure has also been associated with an increased risk of metabolic disorders and mental health conditions such as depression.

To mitigate the impact of blue light on your sleep cycle, you can take several measures. Turning off electronic devices after dark and using dim red lights for night lights are effective ways to reduce blue light exposure. Additionally, blue-blocking glasses or apps that filter the blue/green wavelength can be helpful if you need to use devices or work during the night. Exposing yourself to bright light during the day can also enhance your ability to sleep at night.

Using your phone before bed can make it harder to fall asleep

The light from phone screens can also cause a delay in the circadian rhythm, as blue light messes with your internal clock by delaying the natural release of melatonin before you fall asleep. Circadian rhythms used to be closely aligned with sunrise and sunset, but smartphones have thrown a wrench into many people's sleep patterns. Whether it's blue light exposure right before bed or notifications lighting up your screen throughout the night, your sleep cycle will be negatively affected.

It's not just the light and stimulation that can affect your sleep. The radiation emitted by cell phones can also impact your sleep. While the CDC says there is no proof of harm, the World Health Organization's International Agency for Research on Cancer calls the radiation ""possibly carcinogenic to humans". A study by the Massachusetts Institute of Technology found that radiation from mobile phones affects deep sleep, causing sleep delays and reduced sleep.

To improve your sleep, it's recommended that you remove your phone from the bedroom altogether. If you need your phone for an alarm clock, make sure it's at least three feet away from you and on airplane mode to reduce disruptions.

Keeping your phone in your bedroom can be disruptive

Secondly, the stimulation provided by your phone can make it harder to fall asleep. The activities we engage in on our phones, such as playing games, scrolling through social media, or responding to emails, can prompt a compulsive desire to continue, leading to a delay in bedtime and reduced total sleep time. The stimulation may make it challenging for your mind to calm down and fall asleep.

Thirdly, the notifications and alerts from your phone can disrupt your sleep. If you forget to put your phone on silent or airplane mode, incoming calls, texts, or notifications can wake you up, fragmenting your sleep quality. Even if you don't fully wake up, you may find yourself responding incoherently or even sleep texting.

Additionally, there are potential health concerns associated with sleeping near your phone. While the evidence is not conclusive, some studies have suggested a link between cell phone radiation and health risks, including an increased risk of certain types of brain tumors. The World Health Organization and the International Agency for Research on Cancer have classified electromagnetic fields produced by mobile phones as possibly carcinogenic to humans.

To minimize disruptions and improve your sleep quality, it is recommended to keep your phone outside of your bedroom or at least a few feet away from your bed.

There is a risk of your phone overheating and exploding if you charge it overnight

There are several reasons why you should not sleep with your cell phone nearby, and one of the most concerning is the risk of your phone overheating and possibly exploding if you charge it overnight. While it may be uncommon, phone explosions can and do happen, and the consequences can be devastating.

The main issue lies with the lithium-ion battery that powers your device. These batteries contain a delicate balance of positive and negative electrodes, which can be affected by several factors. If this balance is disrupted, it can lead to a volatile reaction that may result in an explosion or fire. One of the primary causes of this disruption is overheating, which can occur when a phone is charged for an extended period, such as overnight.

Overheating can also be caused by using your phone for calls while it is charging, charging it in a hot environment, or leaving it under blankets or direct sunlight. Additionally, the more you charge your phone, the faster the lithium-ion battery will degrade and swell, resulting in a bulging screen or back panel. This degradation increases the risk of an explosion.

To prevent your phone from overheating and potentially exploding, it is crucial to follow some safety precautions. Firstly, avoid charging your phone overnight or for longer than necessary. Secondly, never cover your phone while charging, and always place it on a solid surface with good airflow. Keep your phone away from heat sources and direct sunlight, and avoid charging it in a hot car or near flammable materials such as curtains or bedding.

By taking these precautions, you can significantly reduce the risk of your phone overheating and exploding. While it may be convenient to have your phone nearby while you sleep, your safety should always come first.

Frequently asked questions