7 Shocking Effects of Keeping Mobile Near Head While Sleeping
Smartphones have become a necessary component of life in the digital age, with many people using them all night. We are accustomed to keeping our phones close by while we sleep, whether it’s to use them as alarm clocks or to stay connected. A 2010 Pew Research Centre study found that 65% of people have slept with their phone in the room or right next to their bed. Keeping mobile near head while sleeping might seem convenient, doing so has 7 shocking effects that are harmful to our sleep and overall well-being. This article explores 7 shocking effects of keeping mobile near head while sleeping, offers insights into how it can affect the quality of your sleep and your overall well-being, and recommends measures you can take to counteract these effects.
The Science of Sleep
Before addressing the 7 shocking effects of keeping mobile near head while sleeping, it is essential to understand the science of sleep. Sleep is a complex process with several stages and cycles, each of which is necessary for repairing and maintaining our physical and mental health. While we sleep, our bodies go through between rapid eye movement (REM) and non-REM sleep, each of which has a specific function in the healing process.
Shocking Effects of Keeping Mobile Near Head While Sleeping
Before we go into 7 shocking effects, let’s explore the common practice of keeping mobile near head while sleeping. Many of us keep our phones within reach by leaving them charging overnight on nightstands. This could seem like a good idea for speedy phone access or late-night calls, but it might have unintended consequences. To further understand how this practice could impact your health and overall well-being, let’s look at each topic in more detail.
- Disturbance in Sleep Pattern
Keeping a mobile device near a pillow may have significant effects on the quality of your sleep, which is crucial for your overall well-being. One of the main causes of poor sleep when sleeping with a phone right next to your head is the blue light that displays emit. Smartphones and other electronic devices emit blue light, which can interfere with the circadian rhythm—our body’s normal cycle of sleep and wakefulness. Blue light has the potential to suppress the hormone melatonin, which controls sleep-wake cycles, making it more challenging to fall asleep and have restful sleep.
A Survey-based research (2023) found that those who use devices before bed may have more trouble falling asleep and waking up in the middle of the night than others who don’t. Furthermore, it has been found that persons who use devices shortly before bed may be more susceptible to headaches and eye strain.
Blue light not only causes frequent awakenings but also prevents people from falling asleep deeply due to ongoing access to notifications, alerts, and the urge to check our smartphones. As a result, many have poor-quality sleep, which makes them feel tired and exhausted the next day.
- Radiofrequency Radiation Concerns
A type of non-ionizing electromagnetic radiation that is emitted by smartphones is radiofrequency radiation. Non-ionizing radiation doesn’t have enough energy to directly damage the DNA (genes) within cells to cause cancer, but it can still heat up body tissues and perhaps be harmful over time. When your phone has been in use for some time, it gets warm, and if you hold it up to your head to make a call, the tissues around it could get warm as well.
When they become available over Wi-Fi or a mobile network, your smartphone notifies you. Background app refresh is another feature of iOS and Android that allows apps to update their content. Background app refresh consumes the greatest battery power and mobile data, accounting for the majority of energy use. The constant pushing or ringing of alerts in the background that keeps apps updated is what causes this energy use. Even though alerts are delivered on time without a background app update, this process uses a lot of battery life and connectivity. Thus, to keep apps up to date, your phone continuously produces a significant number of electromagnetic waves and collects spectral data.
It is extremely dangerous to have this much continuous electromagnetic radiation close to your body at any time of day. The radiofrequency of electromagnetic power that is constantly on in the background is damaging to your body and disrupts your ability to sleep. When you sleep with your mobile device next to your pillow, the continuous radiation (even if not ionising) is harmful due to the high SAR (specific absorption rate). The amount of radiofrequency radiation absorbed by the user’s body from the phone is known as the specific absorption rate (SAR).
- Impact on Brain Activity
The maintenance of sound cognitive and physical processes, the removal of cellular toxins, the prevention of disease, and the healing of the body and mind all depend on enough sleep. For the storage of memories and the processing of emotions, rapid eye movement (REM) sleep is necessary. Sleeping with your phone close to your pillow can prevent REM sleep because the constant urge to check the nearby phone for updates and notifications, as well as the disruption brought on by the vibrations of getting notifications and messages, interfere with our ability to fall asleep and stay asleep, which can cause cognitive problems and mood swings. This kind of interruption makes it impossible to maintain self-control unless you put your phone in a secure location where getting up would be extremely challenging. If you keep your phone close by while you sleep, you might be more likely to use it if you suddenly wake up at night. This can lead to sleep disruption, which has an impact on your cognitive function and capacity to focus during the day.
- Increased Anxiety and Stress
Constantly checking email, social media, or work-related messages or notifications may keep your mind engaged and prevent you from falling asleep. Your mental health may suffer greatly over time as a result of this heightened stress reaction. The Fear of Missing Out (FOMO) may be made worse if your phone is close by while you’re trying to fall asleep. Reading texts or scrolling through social media can make you feel inadequate or anxious about missing out, which can make you restless and anxious.
- Screen Addiction
Keeping your phone near your head may make screen addiction worse. When you feel the temptation to use it right away after waking up or immediately before going to bed, you can end up doing less exercise and spending less time outside, both of which are bad for your overall well-being.
- Headaches and dizziness
Electromagnetic radiation, late screen use, and phone vibrations can all have an impact on the quantity and quality of sleep. Sleep is a crucial component of your health; thus, sleep deprivation or inadequate sleep quantity and quality is detrimental to your overall health. Sleep disruption due to a mobile device or any other device is especially dangerous because it disrupts our bodies’ sleep cycle in the short run. Even though it could seem like a calming habit to scroll through the news, social media, or work emails, screen use within an hour of bedtime has a significant negative influence on your ability to sleep. You’re more likely to awaken with a headache or feeling tired if you go to sleep with your phone close to your pillow.
- Effects on children and adolescents
The effects of holding a smartphone close to the head are particularly harmful to younger generations. The primary organ that is affected by RF emissions from a portable wireless phone is the brain. Children and teenagers may be particularly vulnerable to radiation dangers and sleep problems as their brains are still developing.
Guidelines for Better Sleep Without Phones Nearby
If it’s tough for you to put your phone away before bed, take into account the following advice to improve the quality of your sleep:
- Utilize an Analog clock: Instead of using your phone as your alarm clock, use a traditional clock to keep it out of the vicinity of your bed. This will make it easier for you to break the morning habit of checking your phone.
- Disabling Wi-Fi and mobile data: Wi-Fi and mobile data need to be turned off while you’re sleeping to minimize radiation exposure and any interruptions.
- Create a digital curfew: To lessen the negative effects of sleeping with your phone close to your head, think about instituting a digital curfew. At least an hour before going to bed, turn off your phone to give your body time to wind down and prepare for sleep.
- Turn on Blue Light Filters or Night Mode: Before going to bed, if you need to use your phone, put it in Night mode or use Blue Light Filters. These options can aid in reducing the negative effects of blue light on your ability to sleep.
- Use Aeroplane mode: To prevent exposure to radiofrequency radiation and night-time disruptions, put your phone in airplane mode or keep it at least three feet away from your bed.
- Establish a Phone-Free Sleep Zone: Make sure you have a phone-free sleeping area. Charge your phone outside of your bedroom to reduce the temptation to check it throughout the night and to reduce your exposure to radiofrequency energy.
- Changing the Habit: To break the habit of sleeping with our phones next to our heads, we must make a conscious effort and practice mindfulness. Reduce your dependency on your phone for comfort and connection by engaging in calming activities like meditation or reading a book before bed.
Also Read| Disadvantages of Afternoon Sleep
Conclusion
Sleep is a crucial aspect of our health, and its quality should not be affected by a cell phone addiction. It’s critical to rethink our bedtime routines because improper sleep patterns can harm brain function, endanger health, and disrupt sleep. By creating healthier sleeping habits and separating ourselves from close proximity to our phones, we may get back to sleeping well and enhance our overall well-being. Better sleep and excellent health can result from small adjustments like reducing phone use before bed and forming healthy sleeping patterns.
Frequently Asked Questions (FAQs)
Q. How far away should your phone be when you sleep
A. Keep your phone at least three feet away from your bed to lessen your exposure to radiofrequency energy. Put your phone in aeroplane mode if you need to use it as an alarm clock to stop calls and text messages from coming in or going out. Instead of keeping your phone in your pocket during the day, carry it in a handbag or backpack.
Q. Is using a hands-free device safer?
A. Yes, using a hands-free device—like a headset or speaker mode—can reduce the amount of radiation that enters your head.
Q. Is it safe to sleep near smartphone?
A. No, it isn’t safe to sleep close to a smartphone because doing so exposes you to radiofrequency radiation for an extended period of time, which could be harmful to your health.
Q. Can I use my phone as an alarm clock without disrupting my sleep?
A. Yes, you may use your phone as an alarm without disrupting your sleep if you put it in airplane mode and keep it away from your head.
Q. Does using night mode on my phone eliminate all blue light?
A. Although night mode reduces blue light emissions, it might not entirely do so. To enhance the quality of your sleep, increase the use of blue light filters or reduce screen time before bed.