LifestyleHealth & Wellness

How far away should your phone be when you sleep?

Sleeping next to our phones is something almost everyone is guilty of. We love our phone so much that we can’t resist not sleeping close to it every time. Research shows that keeping your phone next to you when you sleep at night can be harmful. Now the question in your mind is “how far should it be?” I will explain further in this article.


In 2016 research firm Dscout tracked 94 Android users mobile-device-related action for 24 hours a day for five days. Actions like typing, tapping, and swiping the phone’s screen counted as a “touch.” They found that an average user touches their phone 2,617 time every day, with heavy-users clocking 5,427.

How far away should your phone be when you sleep
Stats about the average number of times individuals touch their cell phones

Researchers found that the use of portable light-emitting screens immediately before bedtime has biological effects that may perpetuate sleep deficiency and disrupt circadian rhythms. Both of which can have adverse impacts on performance, health, and safety.

For sure, sleeping close to your is a great way to get in touch without missing your alarm, text, call or emails. But, the truth of the matter is that you may want to keep it a bit far from you due to the health hazard it posses on you or your partner.

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I don’t mean that your phone should be very far away from you so that you won’t miss out on important things. But, whether you choose to keep your cell phone near your head, under the pillow, or on the nightstand, you should henceforth consider keep it somewhere else that is still very easily accessible.

Your phone should be at least three feet away from your bed to limit exposure to radiofrequency energy. And if your alarm is very important for you, turn your phone on airplane mode to prevent it from sending or receiving calls and text messages.

While working during the day, you should carry your phone in a bag or, instead of your pocket. This prevents you from being exposed to a higher level of radiation.

When you use your Mobile phones, it emits low levels of non-ionizing radiation. The type of radiation emitted by cell phones is also referred to as radio frequency (RF) energy. As stated by the National Cancer Institute, “there is currently no consistent evidence that non-ionizing radiation increases cancer risk in humans. The only consistently recognized biological effect of radiofrequency radiation in humans is heating.”

Therefore, keeping your phone next to your head (under your pillow) regularly may cause headaches and trouble sleeping. Exposure is far greater when the phone is next to your head than it is a few feet away. Even if it’s just sitting there, not currently being used but connected to a network, it still emits a small amount of radiation.

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Another thing you may not be able to control during sleep is rolling over your phone. If you sleep with your mobile phone in bed, there is a chance that you may roll on top of it during your sleep. The device doesn’t get enough airflow and quickly heats up, possibly causing damage to the battery. This can potentially lead to a fire.

Cell phones emit blue light, which tricks your brain into thinking that it’s daytime. As you prepare for bed, the brain releases melatonin, a hormone that regulates sleep cycles. Blue light affects these levels and throws off your sleeping pattern. This can lead to headaches, poor vision, and restless nights.


How far away should your phone be when you sleep

Best places/spots to keep your phone at night

Remember, it is advisable to Keep your cell phone at least 3 feet away from your bed to limit radio frequency exposure. That being said, you can choose to keep your cell phone on top of your reading table, by the side-chair of your bed. You can also decide to switch-off your mobile phone to avoid the radiation coming from it.

How to prevent your cell phone from disturbing your lovely sleep?

To achieve this, I will recommend these 3 things:

  • Maintain a distance of at least 3 feet from your cell phone to limit radio frequency exposure
  • Switch-off your cell phone before you go to bed (if you don’t need your phone’s alarm clock)
  • Or better still, put your phone on Airplane Mode to avoid unwanted calls or SMS.

My Final Thoughts

How far away should your phone be when you sleep has been duly explained in this article. I want you to apply what has been said here. Mobile phone are now humans best friends but at the same time can harm our us if we don’t apply wisdom in using it.

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