By Salma Kamar
In our modern, tech-saturated world, it’s very unlikely to find someone who does not sleep with a smartphone or tablet within arm’s reach. Whether it is using the device as an alarm, scrolling through social media before bed, or falling asleep to a podcast, our devices have found their way into our bedrooms and nightly routines. This raises an important question: is it dangerous to sleep with your devices near you?
Although the idea of radiation emitted from electronic devices may sound alarming, it’s not something worth losing sleep over. Radiation emitted by our phones and other devices is non-ionising, meaning it is not strong enough to damage our DNA or cause cancer. According to the World Health Organisation, there is currently no conclusive evidence that this type of radiation poses a health risk to humans.
However, our devices can still impact our health in other ways. A significant issue is blue light emitted by screens. Blue light, which is similar to daylight, can interfere with our circadian rhythm – the body’s internal clock that regulates sleep, which is to some extent still closely aligned with sunrise and sunset each day. Exposure to blue light in the evening can deceive our brains into thinking it’s still daytime, as it interferes with our body’s internal clock by delaying the natural release of melatonin before you fall asleep. Therefore, this makes it harder to fall asleep and thus reduces the quality of sleep we get. However, to combat this issue you can put a blue light filter on your device to reduce the effect.
A study in 2011 found that 9 out of 10 Americans used an electronic device, including mobile phones, TV, computers and laptops, in the hour before going to bed. Out of all electronic devices, mobile phones were likely to be used the most by people under the age of 30. The young adults who used an electronic device before going to bed were found to have had increased difficulties getting to sleep. In fact, using technology (especially a phone) right before going to sleep does not allow your mind and body enough time to unwind.
Whether you’re exposing yourself to blue light or your phone is emitting light throughout the night from notifications, your sleep cycle will be negatively affected. Although at times this may be difficult, by not using your phone for a couple of hours before bed, you’re reducing your exposure to blue light and thus improving the quality of your sleep.
Another concern worth bringing to light is the temptation to check notifications or messages during the night. The constant ringing and buzzing of alerts can disrupt sleep cycles, leading to poor quality rest and increased stress levels. Studies have shown that poor sleep is linked to a myriad of health issues, including: weakened immunity, obesity, migraines, and even mental health issues such as anxiety and depression. To avoid this, you can get into the habit of keeping devices on silent or ‘Do Not Disturb’ mode which can help minimise these interruptions.
Moreover, there’s the issue of dependency. Many of us (particularly teenagers) are guilty of being too attached to our devices, which can create a sense of anxiety and fear of missing out (FOMO), both of which can negatively impact our mental health and overall well-being. Encouraging a healthy balance and setting boundaries around device usage can help to have better sleep hygiene and mental health.
It’s also worth mentioning the risk of fire hazards. While it is relatively rare, there have been instances where devices, particularly those who have been left charging under pillows or on beds, have overheated and caused fires. Therefore, it is advisable to leave devices charging on a flat hard surface, and avoid charging them near potentially flammable locations.
Therefore, while sleeping with devices may not expose you to harmful radiation, it can still pose significant risks to your sleep quality and overall health. Taking simple steps, like enabling flight mode, silencing notifications, limiting screen time and charging devices, can safely help minimise these risks. So the next time you are tempted to fall asleep with your phone by your side, remember: a good night’s sleep is worth more than a few extra likes on Instagram.