For many of us, our phones are the last thing we check before bed and the first thing we reach for in the morning.
But did you know that where you place your phone while you sleep could be affecting your health in ways you might not realize?
Experts warn that keeping your phone too close at night might be doing more harm than good — from disrupting your sleep quality to exposing you to potentially harmful radiation.
Here’s what you need to know.
The Ideal Distance: At Least an Arm’s Length Away
Most health and sleep experts recommend keeping your phone at least 3 feet (around 1 meter) away from your bed while you sleep.
Why? Because even when you’re not actively using it, your phone still emits low levels of electromagnetic radiation (EMF).
While research on long-term exposure is still ongoing, it’s generally believed that minimizing contact — especially during sleep, when your body is trying to heal and recharge — is a smart and simple precaution.
Phones Disrupt Deep Sleep
It’s not just about radiation.
Smartphones are also a major source of sleep disruption, thanks to:
Blue light emissions, which interfere with melatonin production
Notifications and vibrations, even on silent mode
Mental stimulation from late-night scrolling or checking messages
Even the subconscious presence of your phone nearby can create a sense of mental alertness, making it harder to fall into truly restful, deep sleep.
What Happens When Your Phone Is Too Close?
Keeping your phone under your pillow, on your chest, or right next to your head could lead to:
Interrupted sleep cycles
Increased anxiety and restlessness
Overexposure to EMFs, which some researchers link to headaches, fatigue, and in rare cases, greater health risks over time
Smart Tips for Safe Sleep with a Phone
If you rely on your phone as an alarm clock or for emergencies, you don’t have to ditch it — just follow these tips:
Use Airplane Mode overnight to reduce EMF exposure
Charge your phone across the room to avoid temptation and improve sleep
Disable notifications or use “Do Not Disturb” mode
Avoid screen time at least 30 minutes before bed to allow your brain to wind down
The Bottom Line: A Little Distance Can Go a Long Way
Your bedroom should be a sanctuary for rest — not a hotspot of digital noise and invisible interference.
By simply moving your phone farther away while you sleep, you can protect your mind, body, and long-term health.
So tonight, instead of tucking your phone under your pillow, place it across the room — and give your body the uninterrupted rest it deserves.
