Should you sleep away from your phone?
Are you wondering what good smartphone habits are for sleeping well ? And how far away is recommended to keep it to avoid discomfort during the night ?
If you're like most people, you sleep near your phone . In fact, many people use their phones as alarm clocks or check their smartphones before going to sleep to browse social media, play games, read the news , or check emails .
However, falling asleep next to your phone could have harmful effects on your health due to the radio frequencies it emits. Exposure to the waves emitted by a smartphone increases the risk of developing cancer or a tumor, as well as attention disorders .
That's why we're going to take a look at the best practices recommended by all doctors and health researchers to give you the best advice . Sleep is important for maintaining a good life balance and it's important to preserve it as much as possible.
After reading this article, you will finally know:
- Why you should sleep away from your phone
- How far should you put it when you sleep?
- What habits should you adopt to get a good night's sleep?
- Where to put your phone when you sleep
Don't fall asleep! We'll explain everything to you right now!
Why should you sleep away from your phone?
Cell phones emit radiation that is dangerous to the body , even when they are on standby. Smartphones continuously emit electromagnetic waves , and although the impact of these on our health is not yet known, they could have harmful long-term effects .
Scientific research has not yet provided definitive answers on this subject. But when in doubt, be careful! The power emitted from a mobile phone, although very minimal, can still have a long-term effect .
But the main reason to sleep away from your phone isn't the radiation. No, it comes from us and our use.
Sleeping next to your cell phone can disrupt your sleep . Firstly, because of the blue light they produce. This light stimulates your body like caffeine when you use your smartphone before going to sleep. This leads to an increased heart rate and a decrease in the production of melatonin , the sleep hormone .
Another risk of sleeping near your cell phone is hypervigilance , which affects the quality of your sleep. In practical terms, your brain remains available to respond to any messages or calls you may receive.
By not resting completely, you may suffer from:
- Stress
- Insomnia
- Concentration problems
- Nightmares
- Headaches
- Loss of productivity
So what are the solutions to protect yourself from these dangers ? One solution is to put your phone as far away as possible when it's bedtime.
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Where to put your phone when you sleep?
Experts advise keeping it at least an arm's length away from your torso . This is because the intensity of radiation decreases rapidly as the distance increases, meaning the further you are from your phone, the less radiation you will be exposed to.
Airplane mode can help reduce the radiation emitted by your phone. By turning off your phone's cellular, Wi-Fi, and Bluetooth connections while in airplane mode, your phone significantly reduces the amount of electromagnetic radiation it emits. Most importantly, it will prevent your phone from ringing in the middle of the night .
Ideally, you should leave your device outside the bedroom , but if you want to stay reachable , put it on a shelf or in your dressing room, for example. This way you can be woken up in case of an emergency but you won't be tempted to check it during the night.
To promote good sleep, you need to establish an evening routine that does not include phone use.
Tips to improve your sleep
To protect ourselves from the harmful effects of mobile phones on our sleep and also on our health, it is advisable to take a few precautions :
- Avoid checking your smartphone before going to sleep;
- Do not keep your mobile near you at night or keep it away from your head;
- Turn off your cell phone or put it in airplane mode;
- For those who do not wish to turn off their phones, it is advisable to turn off unnecessary connections before going to bed, such as Wi-Fi;
Before going to sleep, it is recommended not to use your phone because it emits blue light , which has the effect of disrupting our biological clock and reducing the production of melatonin , the sleep hormone. To avoid this, the National Institute of Sleep and Vigilance recommends imposing a digital curfew, that is, not using your mobile phone at least one hour before going to sleep and keeping yourself occupied by reading a book or listening to soft music.
It can be difficult to put your phone down once you've started doing something, whether it's a text message or another app. By not having your phone nearby while you're trying to relax and fall asleep, you won't be tempted to lean over and start mindlessly scrolling.
To help you improve your sleep , here are some tips:
- Buy an alarm clock : Instead of using your phone's alarm, invest in an alarm clock. While phones can accomplish a lot, the tradeoff between intrusiveness and convenience isn't always worth it.
- Improve the sleep environment : Think about other ways you can improve your bedroom to make it the perfect sleep haven.
- Establish a buffer zone : Maintain a buffer zone and reduce nighttime light. Try to dedicate the last hour (or two) before nightfall to relaxing and preparing for sleep.
Are you well rested?
Now you understand the importance of sleeping away from your phone to preserve the quality of your sleep .
Checking your smartphone in bed exposes you to blue light and puts you in a state of hypervigilance . In addition, the device emits waves that can have harmful effects on health. For all these reasons, it is best to keep your device away from the bedroom .
To find it better the next morning, when you are well rested!
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