Is It Bad To Sleep Next To Your Phone?

Do you use your phone in bed before nodding off for the night? If the answer is “yes,” you’re in the majority. Studies show that 90% of Americans use some form of technological device in their bedroom within an hour of attempting to sleep. Chances are, you’ve even fallen asleep with your device near you at some point.

Many of us have heard that sleeping next to a device like a phone can be harmful. Opponents of this practice are concerned that doing so can cause cancer, disrupt sleep, or even damage your eyes. Is any of this true?

We’ll dispel the rumors and present solid evidence on these issues so you can make an informed decision about your nighttime habits. We’ll cover EMFs, sleep disruption, blue light exposure, cancer risks, and more.

Understanding EMFs: What Your Phone Emits at Night

Those who are concerned about the potential dangers of sleeping next to a phone cite that EMFs could cause cancer and other issues. Let’s dive into EMFs to uncover whether claims like these hold any merit.

EMFs, short for electromagnetic fields or radiation, are what your phone emits at night. There are two types of EMFs: non-ionizing and ionizing.

Here’s more information about each of them:

• Non-ionizing EMFs – Lower levels of radiation, which are perceived to be safe for humans.
• Ionizing EMFs – Higher levels of radiation, which could potentially damage your cells and DNA.

The EMFs coming from your cell phone at night are of the non-ionizing variety; so are the forms of radiation that come from microwaves, Bluetooth devices, MRIs, and wifi. On the other hand, potentially dangerous ionizing radiation may come from the sun, X-rays, and certain gamma rays.

Different phones emit varying levels of radiation:

• 2G, 3G, and 4G phones: 0.7–2.7 GHz;
• 5G phones: up to 80 GHz.

Although 5G phones emit higher levels of radiation, these levels are still considered to be both low frequency and low energy. So, if you happen to sleep next to your phone, you don’t have to worry about the device giving you cancer. 

The Science on EMFs and Sleep Disruption

Even though studies show that phone-based EMFs have not been linked to cancers of any kind, the EMFs from smartphones and similar devices can disrupt your sleep. 

What experts have found is that the subatomic particles from the electromagnetic waves can directly affect your body’s internal processes. This can be problematic for sleep, as it disturbs your circadian rhythm, and can reduce melatonin production. As a result, you could have trouble falling asleep or staying asleep.

Some believe individuals might also develop insomnia or other sleep disorders, though there aren’t many studies definitively linking EMFs with insomnia.

Note: Some people are more susceptible to EMFs than others.

Blue Light Exposure: How It Affects Melatonin and Sleep Quality

Your smartphone, tablet, and other electronic devices emit blue light, which can also affect melatonin levels and your overall sleep quality.

When you use your phone within a few hours of bedtime, your body won’t be able to produce enough melatonin. Because of this, you may not feel drowsy enough to fall asleep in a timely manner.

Exposure to blue light can also shorten your REM sleep cycles; those with this issue might not feel rested and alert in the morning.

Mobile Phones and Eye Damage

Yes, using your mobile phone at night, and presumably throughout the day, can increase your risk of digital eye strain (also called computer vision syndrome). These are eye discomfort and vision difficulties stemming from screen glare and reflections, less-than-ideal contrast between the background and the text, poorly defined letters, and more.

All of this makes your eyes work harder, leading to issues like: 

• Eyestrain/eye fatigue;
• Dry eyes;
• Blurry vision;
• Shoulder pain;
• Neck pain;
• Headaches, etc.

Prolonged screen time can also increase your risk of developing myopia (nearsightedness), according to a 2025 study published in the Journal of the American Medical Association.

If there’s no way to cut down on phone usage, be diligent about getting regular eye examinations. Your eyecare provider can suggest tailored eye health tips to help preserve and support healthy vision.

Typical eye care recommendations include: 

• Taking breaks from staring at the screen every 20 minutes;
• Wearing any prescribed eyeglasses or contacts while using the device;
• Using artificial tears to combat dry eye (ask a professional first).

Notifications, Vibrations, and Interrupted Sleep

Unless your phone is on Do Not Disturb, you’re bound to be jolted awake with notifications and vibrations.

Plus, every time you pick up your phone, there’s blue light exposure, which can make it harder for you to fall asleep.

Keeping your phone nearby is a recipe for sleep problems. Just a single night of disrupted sleep can leave you very groggy and not-so-ready to tackle the day.

Psychological Screen Time Effects: Anxiety and Overstimulation

When you have your phone near you in bed, it could make you feel anxious and overstimulated.

Instead of catching some Zs, you might be tempted to check notifications, browse your favorite shopping sites, or even doom scroll on social media. All of this can make it hard to shut off mentally.

In addition, studies have shown that constant access to your phone can lead you to have anxious thoughts. 

How Distance from Your Phone May Reduce Sleep Interference

Putting your phone in another room during the night can do wonders for your sleep, especially when it comes to sleep interference.

Here’s how: 

• With more distance between you and your phone, you’re less likely to be disrupted after falling asleep. This contributes to the formation of good sleeping habits and better overall sleep quality.
• Without your phone to distract you in the hours leading up to bedtime (and sleep time), you’re more likely to wind down with healthier nighttime activities, like reading or meditation.
• You’ll be better able to turn your brain off at night since your phone won’t be there to tempt you to engage with it.
• You’re less likely to browse, scroll, and click around mindlessly, leading to later sleep onset.

Safer Habits for Nighttime Phone Use

Do you want to side-step the health risks of mobile phones in bed?

Keep the below healthy device habits in mind for safer nighttime phone use: 

• Don’t keep your phone or phone charger near your bed – ensure they’re at least on an opposing wall. If you have a home office, you can place them near your work desk.
• Minimize pings from notifications by putting your phone on Do Not Disturb before heading to bed. Just ensure that you configure the settings to allow notifications for your closest contacts.
• If you’re not willing to move your phone further away from your bed, move your most-used apps to a screen that’s a little harder to get to. Doing so will help you curtail some of that nighttime scrolling.

Finally – turn down your screen brightness or turn on the device’s blue light filters to minimize blue light emission should you pick up your phone. You may find these settings in your phone’s night mode settings.

Should You Use Airplane Mode While Sleeping?

You absolutely can turn on airplane mode while you sleep; doing so may reduce EMF output and minimize distractions.

However, if you do so, you won’t be alerted of potentially important messages and calls. So, it makes sense to reflect on your personal needs before making this decision. This solution won’t be suitable for everyone.

Alternatives: Alarm Clocks, Sleep Apps, and Device Placement Tips

To give yourself the best possible chance of winning the battle against your phone, look into the following alternatives:

• Get an alarm clock so that you won’t need to use your phone for this purpose.
• Use an app that locks your phone for a set amount of time, plays soothing music/sounds, and tracks your sleeping habits.
• Move the phone far enough away from you that it would take some effort to use it at night.

You can also try EMF-blocking phone cases, blue light screen filters, or special nightstands designed to minimize radiation exposure.

Final Thoughts: Balancing Convenience with Sleep Health

Is it bad to sleep next to your phone?

Here’s the answer:

Sleeping right next to your phone isn’t dangerous, per se. However, it holds several negative implications for your sleep, from blue light exposure to EMF-induced sleep difficulty to mental overstimulation.

Your eyes could also suffer. But what’s great is that you don’t have to give up your phone cold turkey. Even small adjustments (mentioned above) can make a big difference for you.

Our advice is to make the choice to choose restful sleep over late-night device scrolling. It’ll not only make it easier to fall asleep but also foster a better mood, sharper focus, and well-being. If you can strike a balance between convenience and sleep health, you’ll be in a great spot.

Making a few changes to your nighttime phone habits can go a long way toward improving your sleep. But if you’re still struggling to wind down, there’s additional support that can help.

Restore Sleep magnesium formula contains the 7 most powerful forms of magnesium that support optimal brain function, help achieve deep restorative sleep and promote total body relaxation. 

Click here to learn more about Restore Sleep and how it can change your life for the better through providing your body with the best magnesium complex to improve your brain function, sleep quality and relaxation response. 

Frequently Asked Questions

How does phone radiation affect sleep quality?

Phone radiation can result in poorer sleep quality, loss of sleep, and more daytime sleepiness. It has no positive effects on your sleep quality.

How far away should you sleep from your phone?

There is no universal recommendation for how far you should sleep from your phone. But some sources say that the phone should be at least 3 feet away from you if you want to avoid EMF exposure. If you need to put it further away to discourage night-time scrolling, feel free to do so.

Does mobile phone usage before bed affect REM sleep?

Digital device usage before bed delays REM sleep. Though this might not seem like a huge issue, it does increase your risk of daytime grogginess and mood/behavioral changes. You may also have trouble storing and retrieving memories.

Sources: 

The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation’s 2011 Sleep in America Poll

Electric and Magnetic Fields

Cell Phones and Cancer Risk

Electromagnetic Fields and Cancer

An Unsuspecting Link to Sleep Deprivation and Stress

Blue Light: What It Is and How It Affects Sleep

3 Reasons to Avoid Using Your Phone in Bed

Feeling Sad or Anxious? Stop Keeping Your Phone Next to Your Bed, Per a New Survey

How to Sleep Better With Text Tweaks

Why You Should Ditch Your Phone Before Bed

Computer Vision Syndrome

Digital Screen Time and Myopia

Eyestrain

Six EMF Protection Tips