Why You Shouldn’t Sleep Next to Your Phone: What Scientists Found Will Shock You

We all love our smartphones — they wake us up in the morning, entertain us throughout the day, and keep us connected to the world 24/7. But one habit many of us share could be silently harming us: sleeping next to our phones.

From using it as an alarm clock to scrolling through TikTok until our eyes close, most of us don’t think twice about placing our phone under the pillow or on the nightstand before bed. But what if this nightly ritual was negatively affecting our sleep quality, mental health, and even long-term well-being?

Science is starting to show that this habit might be far more harmful than we think — and you may want to rethink where you charge your phone tonight.

It Starts as a Convenience...

Let’s be honest — sleeping next to your phone is incredibly convenient. It’s your clock, flashlight, entertainment center, late-night friend, and morning motivator. For many people, it’s even a form of emotional security.

According to a 2023 survey by Statista, 71% of people sleep with their phone either in bed or on a nightstand next to them. Among younger generations, that number climbs even higher. Gen Z and Millennials are so tied to their devices that going to bed without them feels unnatural.

But what does the research say about this habit?

What Happens to Your Brain and Body?

Studies have revealed some alarming findings about the impact of sleeping near your phone:

1. Radiation Exposure

Your phone emits non-ionizing radiation even when you’re not actively using it. While it’s not as dangerous as X-rays or UV rays, this radiofrequency (RF) energy has raised concerns over prolonged exposure during sleep, especially when placed near the head.

A study published in Environmental Health Perspectives found changes in brainwave activity when participants were exposed to mobile phone radiation during sleep.

2. Disrupted Sleep Cycles

Even when notifications are off, your brain can remain subconsciously alert when your phone is nearby. This alertness may be evolutionary — your brain senses that information could come at any moment, preventing deep sleep.

The blue light from your phone’s screen can also disrupt your circadian rhythm, reducing melatonin production and making it harder to fall asleep.

3. Increased Anxiety and Poor Mental Health

A study from the University of Gothenburg found that people who frequently used their mobile phones before bedtime were more likely to experience stress, sleep disturbances, and depression. Scrolling through social media right before sleep floods your brain with stimulation, making it harder to relax.

A Real Case That Went Viral

In a 2014 incident, a 13-year-old girl in Texas woke up to a burning smell — her Samsung Galaxy phone, left charging under her pillow, had overheated and scorched her bedsheets. Luckily, she wasn’t injured, but it was a close call.

Lithium-ion batteries can overheat when trapped under bedding, especially while charging. Though rare, these incidents show that keeping your phone under your pillow is more dangerous than most people realize.

What Doctors and Scientists Recommend

Experts from sleep centers and health organizations around the world recommend the following:

Keep your phone at least 3 feet away from your body while sleeping.

Avoid using your phone 30-60 minutes before bed to allow your brain to wind down.

Use a blue light filter or “Night Shift” mode in the evening if you must use your phone.

Consider switching to an analog alarm clock to remove the need for a bedside phone entirely.

Dr. Charles Czeisler of Harvard Medical School’s Division of Sleep Medicine says, “Exposure to artificial light at night, particularly from phones and tablets, can alter sleep rhythms and negatively affect your health.”

Is It Really That Serious?

You may be wondering — are the risks exaggerated?

Not necessarily. While the RF radiation risk is still being debated, the effects on sleep quality, anxiety, and mental alertness are well-documented.

Consider this: if you sleep 8 hours a night, that’s one-third of your life spent next to an active electronic device. Over the course of a year, that adds up to nearly 3,000 hours of close-range exposure.

Add to that the loss of deep sleep, increased cortisol levels, and nighttime alerts — and the risks begin to pile up.

Safer Bedtime Habits: What to Do Instead

Breaking the habit doesn’t mean you have to live without your phone. Try these smarter alternatives:

1. Charge in Another Room

Put your phone on charge in a different room entirely. If you’re worried about missing calls, turn up the volume or use a basic cordless phone as a backup.

2. Use Airplane Mode or Do Not Disturb

If you must keep your phone near, enable airplane mode or at least silence all notifications and alerts. It will reduce radiation and mental interruptions.

3. Invest in a Smart Alarm Clock

Several smart clocks now offer wake-up lights, sleep tracking, and ambient sounds — all without the distractions of social media or blue light.

4. Wind Down Without Screens

Read a physical book, journal, or meditate before sleep. Give your brain a break from constant input and let it ease into rest.