Do you also have a phone near your bed? Read on! Smartphones have become an indispensable part of our everyday life. They follow us everywhere – at work, in the car, even in the bathroom. One of the most controversial moments when our phone is in our immediate vicinity is at night when we are lying in bed. Have you ever wondered how the presence of your smartphone at night affects your health and well-being?
At first glance, it is innocent, convenient and even useful. Phone near the bed. But when placed next to the bed at night, it could become a silent enemy of your health. Once you fall asleep with him close, do you really realize what you're risking? Below, discover some surprising truths that might make you think differently about your nighttime routine.
1. Sleep disturbances: Is your phone sabotaging your night?
Blue light
The blue light emitted by phone screens has been proven to have negative effects on our sleep. This light affects the secretion of melatonin, a hormone that regulates sleep. If you use your phone right before bed or even use it as an alarm clock, there's a good chance you'll have trouble falling asleep or wake up several times during the night (source: health.harvard.edu).
In a recent study published in the journal Journal of Sleep Research, researchers found that exposure to blue light just before bedtime was associated with shorter sleep time, poorer sleep quality, and increased daytime sleepiness (source: sciencedirect.com). Long-term exposure can even lead to chronic problems such as insomnia or restless legs syndrome.
Psychological impact
In addition to physical effects on the body, the presence of a phone near the bed can also have psychological consequences. With constant access to email, social media, and news that can overwhelm or irritate us, it's hard to achieve true mental relaxation before bed. Using the phone as a means of 'relaxation' often leads to the opposite effect - tension and stress, which affects the quality of our sleep.
2. Electromagnetic radiation: A real threat or unfounded concern?
One of the often discussed aspects of being near your phone at night is the electromagnetic radiation (EMF) that the devices emit. Although the science in this area is still developing, some experts warn that long-term exposure to electromagnetic radiation can affect our health.
Photo: Pexels / Keut Subiyanto
Studies have shown that long-term exposure to electromagnetic fields (such as those emitted by telephones) is associated with sleep disturbances and changes in brain waves. In 2011, the International Agency for Research on Cancer (IARC), which operates within the World Health Organization (WHO), classified electromagnetic fields as potentially carcinogenic to humans (source: who.int). Although there is no firm evidence yet, this gives reason for caution.
3. Impact on productivity: Is your nighttime routine sabotaging your next day?
Dispersion of attention
When we wake up in the morning, we often immediately check our phone. Many studies have shown that this behavior leads to "distracted attention", where we switch from one task to another without actually focusing on any of them. This can lead to reduced productivity throughout the day as our mind is bombarded with information from the start, making it difficult to focus on important tasks.
Fatigue and reduced motivation
If your phone does not allow you to sleep well at night, you will be sleepless and tired in the morning. This affects your motivation and ability to solve tasks. No matter how strong your coffee is, insomnia will show in every activity you do.
Photo: Pexels / Keut Subiyanto
4. Psychological addiction: Has your phone become your nightmare?
Nomophobia
Nomophobia is a term that refers to the fear of being without your mobile phone. If you find you can't fall asleep without your phone next to you, you may have developed a form of addiction. Having your phone in bed can create a false sense of security, but it can also keep you awake longer than you'd like.
Social influence
Phones are not only devices but also tools for social interaction. When we have them near the bed, we can be distracted by the constant stream of notifications, which contributes to the "fear of missing out" (FOMO). This leads to constant phone checking, which in turn affects our ability to relax and switch off before bed.
5. Tips for better sleep: How to avoid the trap of nighttime technology
Although it may seem like the phone is a necessary part of our nighttime routine, there are simple ways to reduce its impact on our sleep:
- Turn off your phone or put it in airplane mode: This will reduce your exposure to electromagnetic radiation and prevent notifications from disturbing you while you sleep.
- Use night mode or blue light filters: Most smartphones now have built-in filters that reduce the amount of blue light, which can help reduce its impact on your sleep.
- Place the phone on the other side of the room: This reduces the temptation to constantly check your phone, while also reducing your exposure to electromagnetic radiation.
- Establish a phone-free evening routine: Try reading a book, listening to soothing music, or meditating to calm yourself down before bed.
Conclusion: The phone as a silent saboteur of sleep
Having a smartphone near your bed may sound like a convenient choice, but its impact on your health and sleep is not negligible. Blue light, electromagnetic radiation, psychological stress and dependence on technology are just some of the factors that this habit brings. While it can be difficult to part with your phone, especially in an age of constant connectivity, it's worth considering whether this device is actually helping you or, on the contrary, depriving you of your most precious resource – healthy, restful sleep.
By making a few simple changes, you can restore the quality of your sleep and improve your overall well-being. Your sleep is important, so make sure technology doesn't get in the way of getting a good night's rest.
