More than seven in 10 people sleep with their phones next to them
Everyone who owns a mobile phone has been issued an important warning regarding the ‘hidden’ risks they may be facing without realising. It comes as search volume for “how to deal with phone addiction” has soared by 5000% in the past 30 days.
Studies show that 25% of people worldwide have “smartphone addiction” with many guilty of bringing their phones into work, school, the bathroom and even the bedroom. It’s reported that more than seven in 10 people sleep with their phones next to them (71%), which is a high dependency that carries ‘silent’ risks.
With this in mind, Martin Seeley, senior sleep specialist and founder of MattressNextDay, has revealed the ‘hidden’ health risks of sleeping next to your phone. He also spoke to Dr Hana Patel to find out if phones really do cause cancer.
Is sleeping next to your phone bad for your health?
Many people keep their phones under pillows, on mattresses, and on bedside tables while sleeping. Because phones are constantly in close proximity to them, it has long been debated whether they can cause cancer from radiation.
Sleep specialists from MattressNextDay spoke to Dr Hana Patel to find out if phones really do cause cancer. Dr Patel, NHS GP and GP Medico-Legal Expert Witness, debunks this, saying: “Cell phones emit radiation in the radiofrequency region of the electromagnetic spectrum. Second-, third-, and fourth-generation cell phones (2G, 3G, 4G) emit radiofrequency in the frequency range of 0.7–2.7 GHz. Fifth-generation (5G) cell phones are anticipated to use the frequency spectrum up to 80 GHz.
“These frequencies all fall in the non-ionising range of the spectrum, which is low frequency and low energy. The energy is too low to damage DNA. Researchers have carried out several types of population studies to investigate the possibility of a relationship between cell phone use and the risk of tumours, both malignant (cancerous) and nonmalignant (noncancerous).
“Four large epidemiologic studies have examined the possible association between cell phone use and cancer: The findings of these studies are mixed, but overall, they do not show an association between cell phone use and cancer.”
It is well known that excessive smartphone use has a dramatic impact on sleep quality, but bringing your phone into the bedroom can make your sleep even worse. Sleeping with your phone can cause sleep fragmentation, as the notifications and vibrations can cause micro-arousals without you even noticing. Micro-arousals are short episodes of wake-like brain activity lasting three to 15 seconds during sleep, identified by alterations in EEG frequency.
Fragmented sleep reduces overall sleep quality and can even prevent you from reaching restorative deep sleep and REM stages. The effects of fragmented sleep are often felt the next day with morning grogginess, even with a full eight hours of sleep – not all sleep is good quality sleep.
Blue light exposure from phones can suppress melatonin, the sleep hormone that tells your body it’s time to go to sleep. This can have a knock-on effect and cause a delayed circadian rhythm, so your body thinks it is still daytime – this doesn’t immediately correct itself after the phone is put down.
Martin Seeley, Senior sleep expert and founder of MattressNextDay, said: “We recommend limiting screen time before bed. Try turning off screens at least 30-60 minutes before bed to help your body produce melatonin, otherwise known as the sleep hormone, which can be suppressed by the blue light emitted from screens. Swapping screens for pages and reading before bed can ease stress, improve sleep quality, relieve insomnia, and promote longer sleep duration.”
Research indicates that people who frequently use their smartphones at night experience higher levels of anxiety and depression. The sleep disturbances, like reduced REM sleep and sleep fragmentation caused by blue light and notifications, can also have a knock-on effect on mental health.
This can cause disrupted emotional regulation and heightened emotional reactivity, where minor stresses can feel overwhelming. It can also cause difficulty controlling emotions and even impaired social cognition, with reduced ability to interpret social cues and empathy.
Can phones cause fires?
Phones can overheat if kept under pillows or sustain damage from falling off and through beds, all of which are risks for fires. Up to 74% of people charge their phones in their bedrooms, many overnight, and one survey found that more than one in ten (11%) people charge their phones under their pillow.
Even worse, with the rising cost of living, people are turning to buying unofficial phone chargers, with many failing to meet safety regulations, causing risks of fires, injury, and electric shocks.
Can phones spread germs?
Phones are some of the dirtiest items in your home. Many people bring phones into bathrooms, on public transport, and other bacteria-laden locations. One study revealed that only 63.4% of people wash their hands after using a public restroom.
So it is no surprise that scientists have revealed that your phone can be 10 times dirtier than a toilet seat, with bacteria and viruses, including Salmonella, norovirus, staph, gonorrhea, the flu, rhinovirus, and faecal bacteria like E.coli, potentially contaminating your phone and consequently your bed.
How to reduce the risks of sleeping with your phone
- Keep your phone at least a few feet away from your bed or even in another room
- Avoid charging overnight or using unofficial chargers
- Use “Do Not Disturb” or “Night Mode” to silence notifications
- Avoid using your phone 30–60 minutes before sleep
- Use an alarm clock instead of your phone to wake up