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With a constant stream of notifications and easy access to a vast range of information, communication tools, and entertainment, it’s no secret that many of us are too attached to our phones. According to research, an alarming 25% of people worldwide are considered to have ‘smartphone addiction’.
Beyond daytime use, studies show that over seven in 10 of us sleep with our phones next to us – a habit which experts say carries risks.
To learn more, we’ll hear from Martin Seeley, Senior Sleep Expert at MattressNextDay, on four hidden health risks of keeping phones close at night.
4 hidden health risks of keeping phones close at night
1. Disrupted sleep
Smartphone use has been found to significantly impact sleep quality because it disrupts the body’s natural circadian rhythm (internal clock).
The blue light emitted by phones suppresses the production of melatonin, the sleep hormone responsible for telling your body when it’s time to sleep. This can delay the circadian rhythm, causing your body to think it’s still daytime – something that doesn’t immediately correct itself after you put your phone down.
But research suggests that even the act of bringing your phone into your bedroom can have an effect. According to experts, sleeping beside your phone can lead to fragmented sleep because notifications, vibrations, and the instinct to check it can cause micro-arousals – even if you don’t notice it.
Fragmented sleep can prevent you from reaching the restorative deep and REM stages of sleep, reducing overall quality. This means that even if you get a full eight hours, you may still wake up feeling groggy and unrested, because the quality of sleep is low.
Martin Seeley, Senior Sleep Expert at MattressNextDay says, “We recommend limiting screen time before bed. Try turning off screens at least 30-60 minutes before bed to help your body produce melatonin, which can be suppressed by the blue light emitted from screens.
Swapping screens for pages and reading before bed can help to ease stress, improve sleep quality, relieve insomnia, and promote longer sleep duration.”
2. Fire hazard
According to experts, sleeping next to your phone can be a fire hazard. In fact, HR Fire and Safety issued a public warning about the risk associated with charging mobile phones beside your bed at night.
Among other things, phones generate heat when charging, so covering them with pillows or blankets can increase the risk of overheating and fires.
Worryingly, research suggests that 74% of Britons charge electronic devices in their bedrooms, and another study found 11% of people charge their phone under their pillow.
Experts have also raised concerns over the fact that, with the rising cost of living, people are buying unofficial phone chargers to save money, many of which fail to meet safety regulations, further increasing the risk of fires, injury, and electric shocks.
To reduce your risk, experts stress the importance of charging phones on open, flat surfaces away from flammable materials. This includes some bedside tables, especially those made of combustible materials.
3. Poor mental health
Research suggests that people who use smartphones at night experience higher levels of anxiety and depression. Among other things, this may be the result of sleep disturbances caused by blue light and notifications, which can have a knock-on effect on mental health.
Poor sleep is linked with disrupted emotional regulation – for example, irritability, where minor stresses can feel overwhelming and difficult to control.
4. Bacteria
With many of us bringing them into bathrooms and on public transport and other bacteria-laden locations, it’s unsurprising that our phones are some of the dirtiest items in our homes.
Some studies suggest that smartphones can hold up to 10 times as much bacteria as a toilet seat – and coming into contact with these germs can lead to rashes, pneumonia, and even sepsis in vulnerable people. Even worse, experts warn that the warm, humid environment of your bed is the ideal place for these germs to grow and spread.
As a result, it’s important to regularly clean your phone with alcohol wipes or a UV sanitiser.
Is there a link between cancer and phone use?
It has long been debated whether or not the radiation produced by electronic devices like smartphones increases the risk of cancer. And, with many of us keeping our phones with us at all times, it’s something we all want to know.
While studies remain mixed, there’s currently no confirmed link between phone use and cancer.
Dr. Hana Patel, NHS GP and GP Medico-Legal Expert Witness, explains, “Smartphones emit radiation in the radiofrequency region that’s in the low frequency and low energy of the nonionizing range of the spectrum. The energy is too low to damage DNA.
“Researchers have carried out several types of population studies to investigate the possibility of a relationship between cell phone use and the risk of tumours, both malignant (cancerous) and nonmalignant (noncancerous).
“Four large epidemiologic studies have examined the possible association between smartphone use and cancer. The findings of these studies are mixed, but overall, they don’t show an association between cell phone use and cancer.”
For further reading, head over to our health news section.
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