Why You Should Never Sleep With Your Phone Next to You – Explained by Experts

June 11, 2025 FreshBuzzPost

In today’s hyper-connected world, most people can’t imagine being without their smartphones—even during sleep. But according to health and sleep experts, sleeping with your phone next to you might be harming your well-being more than you realize.

1. Exposure to Blue Light

Smartphones emit blue light, which suppresses melatonin—the hormone responsible for regulating sleep. Even if you’re not actively using your phone, notifications lighting up your screen can affect your brain’s ability to relax and fall into deep sleep.

2. Increased Radiation Risk

Phones emit low levels of non-ionizing radiation. While research is ongoing, the World Health Organization (WHO) classifies it as “possibly carcinogenic.” Keeping your phone inches from your head for 6–8 hours every night might not be a risk worth taking.

3. Sleep Disruption

Vibrations, beeps, and screen lights—even in Do Not Disturb mode—can disturb your sleep cycles. Interrupted sleep reduces your energy, focus, and productivity the next day.

4. Mental Health Impact

Having your phone within reach increases the temptation to check messages or scroll through social media, which can lead to stress and anxiety. Experts recommend creating a “digital sunset” 30–60 minutes before bed to improve mental calmness.

5. Fire Hazard Concerns

There have been real reports of phones overheating under pillows or blankets, causing burns or small fires. Charging your phone under your pillow is a clear fire risk.

What Experts Recommend

Use a traditional alarm clock instead of your phone.
Charge your phone at least 3 feet (1 meter) away from your bed.
Put it in airplane mode or turn it off completely.
Set screen time limits or use blue light filters at night.

Final Thoughts

Your bedroom should be a sanctuary for rest. Keeping your phone away while you sleep can significantly improve your physical and mental well-being. Small changes in your bedtime routine can lead to long-term health benefits.

Take care of your sleep—it powers everything you do.