Why Sleeping Next to Your Phone Can Mess With Your Sleep

For many of us, our cell phones are practically extensions of our hands. We use them to set alarms, fall asleep to podcasts, and catch up on texts or social media before bed. But is keeping your phone next to you while you sleep really a good idea?

While the good news is that your phone isn’t a cancer risk, experts say there are still solid reasons to move it out of the bedroom for a better night’s sleep.

Does Sleeping Next to Your Phone Increase Cancer Risk?

Let’s clear up a big myth first: Sleeping next to your phone is not likely to cause cancer.

• Understanding Radiation: Cell phones emit radiofrequency (RF) radiation, which is non-ionizing meaning it doesn’t damage DNA. This is different from ionizing radiation, like that from X-rays, which can increase cancer risk, according to the National Cancer Institute (NCI).

• Expert Consensus: Large studies, including meta-analyses, have found no strong evidence linking cell phone use to cancer, says Stephanie Weiss, MD, Chief of the Division of Neurologic Oncology at Fox Chase Cancer Center.

Organizations including the Food & Drug Administration (FDA), Centers for Disease Control and Prevention (CDC), and the Federal Communications Commission (FCC) agree: The radiation from cell phones is not considered harmful, even if your phone is on your nightstand.

The Real Problem: Disrupted Sleep

While cancer might not be a concern, your phone could still be harming your sleep.

1. Notifications Can Interrupt Your Sleep Cycle

"A sudden beep, buzz, or sound from your phone can wake you up," says Peter A. Fotinakes, MD, Medical Director of the Sleep Disorders Center at Providence St. Joseph Hospital in California.

• Interrupted Sleep: Even if you don’t fully wake up, these disturbances can pull you out of deep sleep, leaving you feeling groggy the next day.

• Curiosity Can Keep You Up: If you see a notification, you might feel compelled to check it or at least wonder who could be texting you at 2 a.m.

2. Reduced Sleep Quality

Keeping your phone nearby can also reduce total sleep time. According to an October 2018 study in PLOS One, people who sleep with their phones in the bedroom get 48 minutes less sleep on average than those who don’t.

• Blue Light Exposure: Scrolling through your phone before bed exposes your eyes to blue light, which can suppress melatonin, the hormone that helps regulate sleep.

• Mental Stimulation: Whether it's news, social media, or texts, your phone can keep your mind active when you should be winding down.

How to Reduce Sleep Disruptions From Your Phone

If the idea of sleeping without your phone feels impossible, here are a few ways to reduce its impact:

• Keep It on “Do Not Disturb”: This setting silences notifications but can still allow emergency contacts to reach you.

• Turn Off Notifications: At the very least, turn off non-essential alerts during the night.

• Move Your Phone Away From the Bed: If you need it for an alarm, place it across the room to avoid temptation.

The Bottom Line

Sleeping next to your phone probably won't cause cancer, but it can definitely affect your sleep quality. For a better night’s rest, consider charging your phone in another room and using a traditional alarm clock instead.

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