Here’s the thing: You probably sleep next to your phone. Or your phone sleeps next to you. 65% of people tend to place their cell phone next to their bed, so they can easily reach it.
Another 16% leave it in their bedroom, but not next to the bed. Only 19% keep their phone outside of their bedrooms.
Since you and many of your friends do the same thing, those numbers might not be surprising or shocking for you, but they should be because it is likely that keeping your phone next to your bed will worsen your sleep.
A study, already conducted in 2008, which was funded by the Mobile Manufacturers Forum (MMF), at the time still made up by the giants phone giants Nokia and Motorola, found out, that cell phone radiation worsens your sleep.
Not only did it take participants longer to fall asleep, their time in deep sleep was also reduced.
Knowledge base: Deep sleep is one of the stages of sleep you normally experience during the night. It’s still rather unknown how or why we enter this state of sleep, but researcher found out that it’s a very restorative part of our sleep. You may have heard about it under the name of delta-sleep, slow wave sleep or N3-sleep.
This resulted in more headaches and feeling less recovered on the following day.
A Swedish study linked the heavy use of cell phones to sleep disorders, stress and depression. One of the reasons for this was that we feel the urge to stay connected all the time. If you have an unread message, you want to answer it immediately, otherwise, a feeling of guilt is coming up.
As a consequence, the quality of your sleep will be worsened. Another shocking consequence is the rise of ‘sleep-texting’. Waking up to the sound of your phone, grabbing it, texting something, but having no recollection of it the next morning.
All in all, sleeping next to your phone will decrease your sleep quality tremendously, at least, when your phone is turned on all the time. Waking up to sounds, exposed to the radiation and the light from your screen and the constant urge to respond to new messages, will affect your sleep in a negative way.
The best thing you could do is to belong to those 19% of people that have their phone outside of their bedroom.
The second best thing is to turn off your phone or, at least, put it in airplane mode, preferably one hour before going to bed.
This will give you time to calm down, reduce your exposure to bright (blue) light from your phone in the evening and benefit your sleep and your next day.
Don’t worry, responding to your message on the next day will be fine and you won’t miss anything important!
Steps to take:
- When going to sleep make sure that your phone and tablet are in airplane mode.
- Ideally, you’d leave them in another room before going to bed.
- Probably the best thing you can do is to keep your bedroom electronics free.