In the modern world, it has become increasingly common for people to sleep next to their phones. With the rise of smartphones and constant connectivity, many of us fall asleep with our phones right by our pillows. But is this a healthy habit? There has been much debate around whether sleeping next to your phone can negatively impact sleep quality and overall health. In this article, we will examine the evidence around how sleeping next to your phone affects sleep, mental health, radiation exposure, and relationships.
Does sleeping next to your phone disrupt sleep?
Sleeping next to your phone can potentially disrupt sleep in a few key ways:
Light exposure
The blue light emitted from phone and tablet screens can suppress melatonin production which is our primary sleep hormone. Melatonin helps regulate sleep and wake cycles. Exposure to blue light before bed makes it harder to fall asleep and reduces sleep quality.
Disturbances and interruptions
Phones often ping, beep, buzz, and light up through the night with notifications. These disturbances can wake you up or pull you out of deep sleep into lighter sleep which is less restorative. Even if you don’t fully wake up, it fragments sleep.
Late night stimulation
If you check your phone before bed or in the middle of the night, the mental stimulation can make it harder to fall back asleep. Work emails, social media, games, and videos all engage the brain making it harder to relax into sleep.
FOMO (fear of missing out)
The fear of missing out and desire to stay connected can keep your mind active, making it difficult to unwind before bed. You may intentionally or subconsciously keep yourself from falling into deep sleep in order to check your phone.
Research on sleep quality and phones
Numerous studies have looked at the effects of smartphone use on sleep:
Shorter sleep duration
A 2019 systematic review of 20 studies found that longer duration of smartphone use was associated with shorter sleep duration. People who used phones heavily at night slept about an hour less per night than those with limited nighttime use.
Delayed bedtime
A study published in Sleep Medicine followed 164 couples. Participants completed sleep diaries and wore actigraph watches to track sleep/wake patterns. Higher levels of pre-bed phone use predicted later bedtimes and less total sleep.
Poor sleep quality
Researchers surveyed 1,844 university students on phone use and administered the Pittsburgh Sleep Quality Index questionnaire. More than 60% exceeded the cut off score for poor sleep quality. Symptoms were worse for nighttime phone users.
Daytime dysfunction
In a study of 395 young adults, increased nighttime phone use was linked to worse daytime sleepiness, fatigue and reduced academic performance. The authors concluded that phones negatively impact daytime functioning.
| Study | Findings on Phone Use and Sleep |
|---|---|
| Systematic review of 20 studies | Longer phone use linked to ~1 hour less sleep per night |
| Study of 164 couples | Pre-bed phone use predicted later bedtimes and less total sleep |
| Survey of 1,844 students | 60%+ had poor sleep quality worsened by nighttime phone use |
| Study of 395 young adults | Nighttime use linked to daytime sleepiness, fatigue, worse academics |
In summary, a wide body of evidence indicates that sleeping next to your phone negatively impacts sleep quality and duration. Phones disrupt our circadian rhythms, fragment sleep, and promote mental stimulation before bed. Poor sleep from phone use impairs daytime performance.
How does poor sleep from phones affect mental health?
Given phones’ effects on sleep, it follows that they can indirectly harm mental health. Here are some of the potential mechanisms:
Exacerbating stress and anxiety
Loss of deep sleep prevents stress hormone regulation. Lack of sleep also reduces coping resources making it harder to manage daily stressors and emotions. This can worsen anxiety.
Increasing risk of depression
Insufficient and fragmented sleep are strongly linked to depressive symptoms and clinical depression. People with depression often have abnormal REM cycles. Disrupting sleep with phones could contribute to low mood.
Impairing focus and cognition
Sleep deprivation from phone use makes it harder to concentrate, multitask, remember details, and think critically. Mental sharpness decreases.
Raising distractibility
Daytime drowsiness and inability to focus from poor nighttime sleep can lead to distractibility. It becomes difficult to tune out phone alerts, stay on task, and ignore irrelevant stimuli.
Worsening ADHD symptoms
For those with ADHD, poor sleep exacerbates challenges with inattention, hyperactivity, organization, planning, and impulse control. Phones prolonging sleep latency and reducing sleep time could aggravate ADHD.
While limited research has directly tested phones’ effects on mental health, disrupted sleep is a likely contributor to increased stress, mood instability, impaired cognition, distractibility, and poor behavioral regulation.
Do cell phone emissions harm health when sleeping nearby?
Some people worry that sleeping next to their phone exposes them to potentially harmful radiation. Cell phones emit radiofrequency (RF) waves from their antennas. Here’s an overview of the health effects:
Thermal vs. non-thermal effects
High levels of RF can rapidly heat body tissues, leading to burns. But cell phones emit non-thermal radiation, meaning they don’t cause significant heating at regular exposure levels.
Cancer risk
Most major health organizations say there is no convincing evidence linking cell phone radiation to cancer. Brain tumor rates have not increased over time despite skyrocketing phone use.
Male fertility
A few studies link phone radiation to lower sperm count and motility. But most research shows no effects, so the evidence remains inconclusive. Keeping phones away from the body may minimize any potential effects.
Other health problems
Claims that cell phone radiation causes headaches, fatigue, memory issues, dizziness, skin problems, and more lack scientific support. Double-blinded provocation trials show no effects.
Children’s health
Kids absorb more radiation than adults since their skulls are thinner. But radiation exposure from phones is still well below danger levels. There is no proof of unique health risks for children using phones responsibly.
Overall, phones are unlikely to directly cause health issues from radiation if they are kept a short distance from your body. But more research over decades is ideal to firmly establish long-term safety. Limiting exposure around sensitive organs may be reasonable until more evidence accumulates.
Does sleeping beside your phone harm relationships?
Beyond personal health effects, phone use in the bedroom could also negatively impact couples’ relationships. Potential issues include:
Interfering with intimacy
Partners can end up competing with phones for each other’s attention. Phones disrupt facetime and conversations. This detracts from emotional and physical intimacy.
Generating jealousy and suspicion
When someone is repeatedly checking their phone at night, their partner may become suspicious that they are hiding something. Even without concrete reasons, phone use can breed mistrust.
Causing arguments and conflict
Getting distracted by your phone while your partner is talking or trying to connect often sparks arguments. Conflict can also arise if one person views the other’s phone use as excessive or hurtful.
Reducing satisfaction
Research has linked high frequency cell phone use to lower relationship satisfaction. Feelings of jealousy, miscommunication, and arguments caused by phones are likely contributors.
Promoting separate sleeping
Excessive phone use in bed can drive couples to sleep separately. This emotional and physical distancing weakens intimacy and bonding between partners.
Setting boundaries around phone use in the bedroom demonstrates care for your partner. It also models good sleep hygiene for children. Prioritizing quality time and conversation before bed benefits relationships.
Tips for limiting phone use before bed
Here are some tips to reduce phone exposure before bed and improve your sleep:
– Charge your phone outside the bedroom to avoid the temptation to use it in bed.
– Set your phone to do not disturb mode at night to mute calls, alerts and reduce lights.
– Install an app to make your screen grayscale or dim lighting in the evenings.
– Avoid working, playing games, or watching shows on your phone within 1-2 hours of bed.
– Set a phone curfew for yourself 1 hour before bed and put it down.
– If you use your phone as an alarm clock, switch to a traditional alarm.
– Buy a book or magazine to read instead of looking at your phone before bed.
– Spend quality time interacting with your partner before bed instead of on your phones.
– If you wake up at night, avoid checking your phone. Leave your phone outside the bedroom if needed.
– Remove social media and email apps from your phone if they are disrupting sleep.
Conclusion
Research strongly indicates that sleeping next to your phone worsens sleep quality and mental health. Phones delay bedtime, reduce sleep duration, disrupt circadian rhythms, and promote nighttime stimulation. Poor sleep exacerbates stress, depression, cognitive deficits, distractibility, and impulsivity. While the cancer risk from phone radiation appears low, limiting exposure around the head and reproductive organs may be reasonable. Finally, phone use in the bedroom can harm relationship satisfaction and intimacy between partners. Setting boundaries by charging your phone outside the room, disabling notifications at night, and limiting screen time before bed can improve sleep and relationships. Making your bedroom a phone-free zone benefits both physical and mental health.