Bedtime Phone Use May Raise Sleep Disorder Risk by 59% (And Mess With Your Sanity)
Experts say using phones in bed can increase the chances of sleep disorders by a massive 59%. This issue already affects about one-third of adults, and half of those people admit it interferes with their daily lives. One habit is making things worse—spending time on your phone just before sleeping.
Is It Harmful to Keep a Phone Nearby While Sleeping?
A study in Frontiers in Psychiatry found that using your phone in bed for an hour or more could double your risk of insomnia. On top of that total sleep time could drop by about 24 minutes every night. Researchers gathered this data from the Norwegian Student’s Health and Wellbeing Survey in 2022.
They surveyed over 45,000 individuals aged 18 to 28 to examine their nighttime phone habits. The study discovered a strong connection between pre-sleep screen use and sleeping problems. Lead researcher Gunnhild Johnsen Hjetland from the Norwegian Institute of Public Health explained that the length of screen usage matters more than the type of activity being done.
How Screen Time at Night Affects Sleep
Using screens at bedtime delays sleep because it cuts into time meant for resting. Whether you're gaming, texting, or watching videos doesn’t matter. The research found no real difference in the outcome—all these activities affect sleep.
Should You Use Your Phone While Lying in Bed?
If falling asleep feels hard for you, consider keeping your phone out of reach. Hjetland shares a few tips to fix your sleep schedule:
Avoid screens before bed for at least 30 to 60 minutes before sleeping.
Turn off notifications to prevent disturbances at night.
Build a calming nighttime routine that doesn’t involve electronics.
Can Sleeping Near a Phone Cause Cancer?
There’s a long-standing discussion about whether phone radiation increases cancer risks. Right now, there’s no conclusive proof that lying next to your phone leads to cancer. Still, experts advise placing your phone away from your body while sleeping as a precaution.
Other Ways Phones Can Affect Sleep
Keeping your phone close to your head while sleeping causes more problems than just radiation fears. It can also:
Interrupt your rest due to buzzes or alerts.
Lower melatonin levels, which makes sleep harder to achieve.
Add stress if you check messages.
Not Getting Enough Sleep Hurting Your Day-to-Day Life
A lack of proper sleep does more than make you groggy—it changes your mental health. Those missing out on enough sleep are at higher risk for anxiety and depression. Sleep experts urge adults to aim for seven to nine hours of sleep every night to stay sharp and active during the day.
