In today’s world, falling asleep without a phone by your side, or at least in the same room, feels almost impossible. But scientists say this habit disrupts sleep quality and could quietly be damaging your brain health. Experts warn that keeping your phone close at night may disrupt sleep and expose your brain to harmful effects we often overlook. ALSO READ: The essence of managing sleep It is recommended to place your phone in a separate room or at a distance that makes it less accessible from your bed. Why all this? To promote better sleep quality. Increasingly, many individuals, particularly teenagers and young adults, have developed the habit of browsing and scrolling through their devices while in bed. ALSO READ: Not well-rested? Ways to improve sleep quality In this article, The New Times looks at potential health risks associated with sleeping with your phone near you. Sleep disruption Studies have consistently shown that individuals who use their phones close to bedtime tend to experience poorer sleep quality compared to those who avoid screens one hour or longer before going to bed. To understand how this works, let's dig a little bit into what the science says. The human body operates on a circadian rhythm, an internal clock that regulates sleep and wake cycles. Darkness triggers the production of melatonin, the hormone that promotes drowsiness and restful sleep. However, exposure to blue light, which is emitted by smartphones and other smart screens, during nighttime can interfere with this natural rhythm and delay sleep onset and reducing sleep quality. Increased risk of insomnia A recent study published in the journal Frontiers in Psycholgy found that using a screen for just one hour in bed can increase the risk of insomnia by 59 per cent and reduce total sleep time by an average of 24 minutes. People with insomnia have trouble falling asleep, staying asleep or waking up too early in the morning and this happens over a few days and can last weeks and months. ALSO READ: Insomnia, a common sleep disorder, can be sign of more serious illness The longer the screen exposure, the greater the impact. For example, two to three hours of bedtime screen use could significantly impair both the duration and quality of your sleep, according to the researchers. Mental health impact Though often overlooked, excessive nighttime phone use can contribute to mental strain. Constantly checking your phone and exposure to social media or distressing news before sleep can elevate stress, anxiety and restlessness. All these undermine the brain's ability to wind down and recharge for the next day. ALSO READ: Depression in older adults: Signs, causes and tips for a healthier mind Overheated devices In addition to mental health concerns, sleeping with your phone poses safety and health risks. Placing your phone under your pillow or in your bed can block airflow and cause it to overheat, potentially leading to fires or even explosions in rare cases. This makes it essential to keep your phone away from flammable materials while sleeping. There’s also the issue of radiation exposure. Although phones emit low levels of non-ionizing radiation, which is generally considered safe, experts still advise caution during prolonged close contact, like overnight use, as research on long-term effects is ongoing. How to break the habit of sleeping with your phone To counter the increasingly common habit of sleeping with one's phone, experts recommend the following tips on how to improve your sleep hygiene and protect your overall well-being. Avoid screens 30 minutes before bedtime Creating a buffer of at least 30 minutes between your final screen use and bedtime can significantly improve your ability to fall asleep. This downtime allows your brain to transition into a more restful state, free from digital stimulation and blue light exposure. Charge your phone in a different room Keeping your phone physically out of reach, such as charging it overnight in another room can reduce the temptation to check notifications or scroll in bed. This separation not only improves sleep quality but also reinforces boundaries around technology use. Reduce screen light exposure at night If you must use your phone in the evening, activate dark mode or use blue light filters to lessen the impact on your eyes and brain. These settings can help minimize disruption to your circadian rhythm and make it easier for your body to prepare for rest.
