5 Reasons To Quit Sleeping Next To Your Phone

So, you like sleeping next to your phone, huh?

Well, tonight might be the night you’ll stop doing that. 

Hopefully.

But what’s the issue with sleeping next to your phone? 

Turns out, when you do that, you expose yourself to not one but five major risks. 

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From causing you to stare at your ceiling all night to exploding pillows, your innocent-looking habit may not be so innocent after all.

Here, take a look.

Nine Out Of Ten Americans Like Sleeping Next to Their Phones

A 2010 study from Pew Research Center said that nearly all young adults make sure their phones are never too far away at night.

And 90% of the young adults they surveyed said that they sleep with their cell phone on or right next to their bed.

In 2015, Bank of America also conducted a similar survey.

They asked 1,000 people about their sleeping habits, and more than seven hundred of them said that they sleep next to their smartphones.

But why do so many people do this? 

You don’t even need your phone during your snore-a-thon. So, why do millions of people keep their phone nearby or on them while sleeping?

Reason #1: The Sense of Socializing

You might say that you sleep with your phone so people can reach you in emergencies, or you can reach them.

And that’s a very good reason. But there’s more to it. 

See, for millennia, we humans lived in groups. We helped each other hunt, protect, and evolve. 

Being in a group and liked by all meant that you’d be safe. 

Though we don’t face the risk of another tribe barging in and using their spears to make us see-through, the evolutionary need still exists.

This is also one of the reasons why people experience FOMO. (Read my post on fear of missing out to learn more.)

Unconsciously, we see our phones as a tool to stay connected with a group in case of unpleasant situations. 

And that is the reason why people keep their phones in easy-to-access places—so they feel connected.

Reason #2: Alarm Clocks

The second reason is, of course, to use the phone as an alarm clock. 

That buttery sleep you get right after you hit snooze—we’ve all enjoyed that. 

And you need an alarm for that.

So, our phones have taken on the noble duty of ensuring we can squeeze in just a few more precious minutes of dreamy bliss.

Pro tip: Swap that out with a minimalist alarm clock.

Reason #3: Tech Addiction

Tech addiction is real and it’s an increasing problem. 

Without even realizing it, millions of people are addicted to their gadgets, and sleep with them every night.

Statistics say that Americans spend 4 hours and 37 minutes looking at their phone every day. 

That quickly adds up over time to about 1 day every week, 6 days every month, and 70 days every year.

Imagine staring at your phone for 70 days straight. 

Habits like this come with consequences. And here they are.

Effects Of Sleeping Next to You Phone

Though convenient, sleeping with your phone comes with five risks that can severely deteriorate your health and well-being. 

Let’s have a look.

1. EMF Exposure

Sleeping next to your phone might sound cozy, but when you do that, you’re snuggling up to a tiny radiation-emitting gremlin all night. 

Cell phones emit a massive amount of EMF, even when they’re not making calls or doing any network-related tasks. 

Your phone has to emit a ton of radiation just to stay connected with the nearby network source. 

Thousands of peer-reviewed scientific studies from around the world say that when you’re exposed to EMF at this level, it can cause a ton of problems ranging from sleep disruption to chronic diseases like cancer. Yikes!

Think about it: when your phone is beside you, it’s exposing your head and body to radiation for 6 to 9 hours straight—that’s 25% to 38% of your life spent needlessly absorbing radiation. 

And the more you’re exposed to EMF, the higher your health risks soar.

So, unless you’re aiming for the title of “Most Irradiated Sleeper,” don’t sleep with your phone.

Learn more about the effects of EMF on my “Health Effects of EMF Radiation” page.

2. Blue Light And Sleep

If you’ve been having trouble sleeping at night recently, here’s why. 

Well, dagnabbit, it’s ‘cuz of that dang phone! You’ve been lightin’ up the room like a disco ball at a barn dance, and now your brain’s more wired than a squirrel on sweet tea!

Turns out, when you use your phone in the evening, it completely messes with your circadian rhythm. 

The evolution-based circadian rhythm in your body is dependent on blue light from the sun.

This means that when you see the sun in the morning, your body triggers the activity mode. 

And as the sun goes down in the evening, your brain tells your body it’s time to rest.

Your body then starts producing melatonin, the sleep hormone, which makes you drowsy, eventually causing you to fall asleep.

And our trusty phones emit the same kind of blue light. 

So, using your phone in the evening causes your body to think that the sun is still out.

And that’s the reason you know how many cracks are there on your ceiling.

Learn more about blue light’s effects on my post, “What Is Blue Light?”

3. Notifications Kill Sleep

You’re sleeping and suddenly…

Beep. 

*Wakes up and checks the phone.*

Back to sleep.

Beep beep. 

*Wakes up again. This time it’s Facebook reminding you that it’s the guy’s birthday who you went to summer camp with 10 years ago.*

Back to sleep.

Beep beep beep.

*Wakes up and now suddenly 2 hours later you’re watching a YouTube video about what happens if you jump inside a black hole.*

Studies say that notifications are one of the most potent sleep killers. And you, my friend, have been taking this pill for a long time. 

Time to change this. 

Turn off your notifications or use the ‘do not disturb’ mode when you sleep.

4. Digital Information Overload

So you’ve locked your phone finally, and silenced it so you don’t get notifications. 

But those sweet Zzzs still aren’t coming to you. Why?

Dr. Harneet Walia from the Cleveland Clinic says that “checking your phone stimulates the brain, so we’re more active and awake. Even just a quick check can engage your brain and prolong sleep.”

Using your phone when your brain is supposed to rest reactivates the brain since it has to process everything. 

And even after you keep your phone down, it takes a while for your brain to relax. This is called digital overstimulation or digital information overload.   

Experts say that you should not use any devices at least 2-3 hours prior to sleep. 

Do that, and information overload as well as blue light will no longer be a problem.

5. Fire Risk

And last but definitely not least, your phone might just go boom under your pillow!

I’m not even exaggerating.

There have been multiple reports of phones catching fire in bed. (There’s a reason airlines don’t allow lithium-ion batteries in checked luggage.)

• One 14-year-old girl fell asleep on top of her charging phone and died when her phone exploded under her pillow.
• Another 13-year-old Texas teen’s cell phone caught on fire while sleeping after her battery overheated.
• And a Malaysian woman reported that her phone exploded in bed.

These are just three examples. If you search the news, you’ll find many more, going back years.Even the New York Police Department (NYPD) wants you to stop putting your cell phone under your pillow because of incidents like these.

So, unless you want to create a new category of darwin awards, don’t sleep with your phone.

How Far Away Should Your Phone Be When You Sleep?

Ok, so no sleeping with your phone, no keeping it nearby, where in tarnation should I keep it, R?

Keep it in the other room. Or the drawer in your hall. 

So you sleep when you’re supposed to sleep, no matter what. 

But I can also understand that not everyone has this luxury. 

So, here are a few alternatives if keeping your phone in the other room isn’t an option.

Put Your Phone in Airplane Mode

So, if you live in a small apartment, or you’re sharing your home with non-family members, another idea is to put your phone in airplane mode. 

When you do this, first, you’ll cut down your phone’s EMF emissions to zero.  

Second, if you do this early in the evening, you won’t be so tempted to use it, so no blue light exposure or digital information overload. 

After you put your phone in airplane mode, you can place it anywhere in your room, and you’ll be fine. 

Just not under your pillow, please.

So, what if you use your phone as an alarm clock?

Use The Bagby EMF-Free Minimalist Silent Analog Alarm Clock

If you rely on your phone for your morning alarms, you can replace it with a non-digital version. Like the Bagby EMF-Free Minimalist Silent Analog Alarm Clock.

Crafted from solid European beech wood, this clock combines elegance and functionality. 

It features a non-ticking, silent movement for peaceful sleep and a gentle, ascending alarm sound to wake you naturally. 

Designed with digital minimalism in mind, this battery-operated clock offers a night light, snooze function, and is completely digital-free (no internet, no distractions). 

Prioritize sleep hygiene and style with this beautifully crafted, environmentally conscious alarm clock.

Use The SYB Picture Frame

Now, what if keeping your phone in another room or turning on airplane mode is not feasible for someone?

I’m not talking about the kind of attachment that makes you check your phone every five minutes to see if a celebrity has posted a new pic. 

I’m talking about those of us who actually need to keep their phones in the bedroom. 

Like on-call doctors, emergency responders like firefighters and paramedics, parents of young kids who use their phones as baby monitors, etc.

And let’s not forget that one person who’s in charge of preventing a nuclear meltdown at 3 a.m. (No pressure!).

If you are one of these super heroes, we’ve got something extraordinary for you—the SYB Picture Frame. 

This isn’t just any ordinary picture frame; it’s designed to sit stylishly on your nightstand and offers EMF protection without interrupting your phone’s functionality​.

Crafted with care right here in the USA, the SYB Picture Frame is a sleek 5×7” masterpiece that’s light, portable, and self-supporting. 

You can slip in a photo on each side, making it as personal as it is practical. 

This beauty doesn’t just hold memories—it protects you from EMF radiation 24/7​.

And the best part? With your cherished photos in place, you’d never guess there’s a powerful EMF shieldingEMF shielding refers to the practice of reducing the electromagnetic field (EMF) exposure in a particular area by blocking or altering the electromagnetic waves with barriers made of conductive or... More device at work. 

It’s protection with a personal touch—keeping you on the safer side without cramping your style.

Final Thoughts

So, there you have it! While keeping your phone close at night might seem convenient, giving it a little space can work wonders for your sleep. 

Try keeping your phone in another room or putting it on airplane mode to cut down on distractions and create a more restful environment. 

And if you need your phone nearby for important calls, the SYB Picture Frame offers a stylish and effective way to reduce EMF exposure while keeping your device handy.

Remember, a few small adjustments can lead to big improvements in your sleep quality. 

So, tuck in, relax, and let those sweet dreams roll in!

And here’s a bonus tip: Turn off your WiFi at night. Your body will thank you. 

Find out why.