The convenience of modern technology makes it hard for many people to be away from their phones. Dependence on smartphones keeps increasing, and it is now very common for people to sleep with their phones right beside the bed. But is it actually safe to sleep close to a switched-on phone?

Effects of Sleeping Close to Your Phone

Sleeping near a phone is no longer just an adult habit; it is also frequently seen in children. For some people with sleep disorders, having a phone nearby can make it easier to fall asleep. Others feel they need their phone within reach so they can hear their morning alarm.

In reality, sleeping close to your phone carries several potential health risks, including the following:

1. Sleep Disorders

Some people who struggle to fall asleep choose to use their phones to help them drift off. Many spend time scrolling through news or watching videos in bed until they eventually fall asleep.

Although this may seem effective for certain individuals, it actually disrupts the circadian rhythm that regulates the body’s internal clock. This happens because blue light emitted from phone screens mimics the longer wavelengths of daylight.

The body responds to this light by reducing melatonin production, which signals that it is still “morning” around you. When melatonin levels drop, the hormone that supports sleep is suppressed, and falling asleep becomes more difficult.

2. Poorer sleep quality

Beyond making it harder to fall asleep, sleeping close to a switched-on phone can also reduce overall sleep quality. Every phone emits radiation, which may cause the body to take longer to enter deeper stages of sleep. As a result, you may wake up feeling unrefreshed, less alert, and slower to get going in the morning.

This effect can occur not only in adults but also in children. For this reason, it is better to keep phones away from the beds of both you and your children before sleep.

3. Increased risks of fire 

In addition to health concerns, phone use near the bed can also increase the risk of fire. Although it is rare, sleeping with a charging phone can increase the chance of the battery overheating and exploding. Any burns that result can cause pain, blistering, and swelling.

Tips to Reduce the Risks of Sleeping Near Your Phone

Even though it may seem harmless, sleeping close to your phone can affect your sleep quality. If you are used to keeping your phone nearby to help you fall asleep or wake up, you can reduce this habit in the following ways:

Keep your phone away from the bed

Avoid placing your phone on your pillow or on the bedside table right next to where you sleep. For better safety, consider leaving your phone in another room at night. This makes it less likely that you will use your phone just before going to sleep.

Use an alarm clock instead

If you rely on your phone as a morning alarm, you can switch to a traditional alarm clock. An alarm clock does not emit harmful radiation, so it is a safer option for daily use.

Create a healthy bedtime routine

Before going to bed, you can try relaxation, meditation, reading, or listening to music. Turn off the lights or use dim lighting to help your body wind down for sleep. In addition, try to go to bed at the same time every night to support a more regular sleep pattern.

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