How Is Sleeping Next to Your Cell Phone Dangerous?
72% of people sleep with their phones. Sleeping with the phone impacts sleep quality because of time displacement and exposure to screen light. Smartphones produce blue light, which can destroy the natural sleep cycle. Exposure to blue light in the evening can push back the timing of melatonin production, making it more difficult to sleep. Melatonin is a sleep-regulating hormone, and its suppression can cause sleep disorders.
Additionally, the health hazards posed by exposure to radiofrequency (RF) radiation from mobile phones. This blog will discuss how sleeping with your phone can damage your body's natural rhythms. We will also provide expert tips from Jagruti Rehabilitation Centre in Delhi on how you can sleep well.
Cell Phone Radiation Effects On Human Body
Here are how mobile phone radiation influences the body:
1. Thermal Effects
Cell phones first emit radiofrequency (RF) radiation, which might warm your body's tissues slightly. However, the temperature is very mild, so it won't affect your health.
2. Possible Risk of Cancer
Then, there are a few concerns related to cancer. The International Agency for Research on Cancer (IARC) states that RF radiation is "possibly carcinogenic to humans." It may have the potential to raise the risk of cancer, but there is not enough concrete evidence yet.
3. Sleep Problems
Also, using your phone in the evening can impact your sleep. Phones can emit radiation that can decrease melatonin, a hormone which makes you sleep soundly. This can result in poor sleep quality.
4. Changes in Brain Activity
In addition, using your phone in front of your head for prolonged hours can bring about slight changes in brain activity. But these changes tend to be transient, and more research needs to be conducted.
5. Fertility Problems
Another area of concern is regarding male fertility. Storing phones in pockets for extended periods could reduce sperm quality. This is possible because of heat and radiation.
6. Electromagnetic Hypersensitivity (EHS)
Lastly, some individuals feel ill in the vicinity of mobile phones and other radio equipment. They get headaches, fatigue, and dizziness. However, until now, science has not established any direct relationship between such symptoms and radiation.
Can Sleeping with Your Phone Make It Difficult to Fall Asleep?
Yes, when you use a cell phone, just before bed, you don't give your body and mind enough time to relax. It is easy to get absorbed in the game you're playing, the Twitter news feed you're scanning, or the TV show you're binge-watching.
It is difficult to put your phone down after you've engaged with anything, whether it's a text chat or another app. If your phone isn't near you when trying to relax and sleep, you won't be tempted to reach over and start scrolling mindlessly.
Why Does Sleeping with Your Phone Make It Difficult to Fall Asleep?
Using your phone before bedtime exposes you to blue light and disturbs your body's natural sleep-wake cycle or circadian rhythm. Blue light also makes it harder to fall asleep by releasing melatonin, the hormone that tells your body it is time for bed. Our body's circadian rhythm is still closely synchronised with the natural sunrise and sunset cycle. This implies that our bodies automatically know when to wake up and when to relax.
However, when you scroll through your phone at night or have it next to you, the blue light and frequent notifications disrupt this natural cycle. Whether it's bedtime screen time or a glowing screen in the dead of night, the outcome is usually the same—interrupted sleep. Over time, this can make you feel drowsy, sleep-deprived, and mentally exhausted the following day.
How Harmful Is the Radiation from Your Phone?
Mobile phones, in general, produce radiation owing to a transmission signal of about 900 MHz. As a result, keeping cell phones close to the head can cause headaches, muscular pains, and other serious health problems. When your mobile phone is in operation, it produces modest quantities of non-ionising radiation.
Heating is the only known adverse effect of this radiation. When you use your phone for a long time, it gets hot, and if you hold it up to your head to make a call, the surrounding body tissues might grow heated as well.
Practical Tips to Improve Your Sleep Quality
Overusing your phone can make it difficult for you to sleep well. If you find yourself struggling to sleep or waking up tired in the morning, the following practical tips will be beneficial to you:
- Place Your Phone Away from the Bedroom
Do not sleep with your phone beside your bed. Charge it in a different room, such as the kitchen. That way, you won't be able to check it when you're trying to sleep.
- Use an Alarm Clock
Don't wake up with your phone. Purchase a small alarm clock. Phones can be distracting, and it's best to have them out of the way at night.
- Make Your Bedroom a Calm Place
Establish a calm environment for sleeping. Ensure your bed is comfortable, the room is soundproof, and the lights are low. This guides your body to realise it's sleeping time.
- Designate a Relax Time Before Bed
Try to stop using screens at least 1 hour before you sleep. Use that time to relax—read a book, listen to calm music, or sit quietly. This helps your mind slow down and get ready for rest.
Jagruti Rehab Centres in India
Frequently asked questions
Yes, sleep quality may suffer if you keep your phone close to your head because it emits electromagnetic radiation. Additionally, the blue light phone screens produce can interfere with your circadian rhythm and sleep cycles.
>> For expert guidance on improving your sleep quality, you can consult the experienced doctors at Jagruti Rehab in Mumbai.
Keep it at least arm’s length away from your torso. This is because radiation intensity quickly decreases with increasing distance, meaning that the farther you are from your phone, the less radiation you will be exposed to.
Mobile phones release non-ionising radiofrequency (RF) radiation, used in devices such as Wi-Fi routers and microwave ovens. RF radiation has insufficient energy to cause direct damage to DNA like ionising radiation (e.g., X-rays). However, chronic exposure has caused concern over possible health impacts.
Yes, aeroplane mode can help reduce the radiation your phone produces. By turning off its cellular, Wi-Fi, and Bluetooth connections in aeroplane mode, your phone dramatically lowers the amount of electromagnetic radiation it emits. It is beneficial if there is poor cellular coverage because your phone will increase its output to stay connected, increasing your radiation exposure.
You can put it on a workbench or bedside table close to your bed. To reduce exposure to electromagnetic radiation and the temptation to check phones. Some people also leave their phones in different rooms.
It’s advised to keep your phone at least 30 centimetres (12 inches) away from your face to reduce your exposure to blue light, which can hurt your sleep cycle and harm your eyesight. Furthermore, holding your phone near your face for an extended time can lead to eye strain, headaches, and neck pain.
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