Yes, it is generally safe, but it’s not the best habit for your sleep quality. We always keep them near us—even if we go to the restroom. Sometimes, we just need to put some distance between ourselves and our phones. I know I sound like your mum, but it is the truth! We can’t do anything without them, though. At least during your sleep, keep them away and let your dreams bring you peace.
But hey, if I were your phone, I might want to be next to you all the time, too! 😉 So, I don’t blame you if your phone is always with you. But I will blame you if you don’t read the rest below. Okay, let’s gooooo!
Does sleeping with your phone affect sleep?
It’s not just about radiation; your phone is a master of physiological manipulation after your ex. Here is how it ruins your rest:
The Dopamine Loop: That last scroll through TikTok or Instagram before closing your eyes triggers dopamine hits. This wakes your brain up instead of calming it down. You end up “revenge bedtime procrastinating”—staying up late just to feel like you have control over your time.
The Melatonin Sabotage: Your screen’s Blue Light is the enemy. It tells your brain to stop producing melatonin, the hormone that tells your body it’s time to sleep. Even a 5-minute scroll can delay your deep sleep by an hour!+1
Hyper-Vigilance (The “Wait” State): When your phone is right next to your pillow, your brain stays in a state of “alertness.” Subconsciously, you are waiting for a notification, a ping, or a call. You never truly enter that deep, restorative sleep phase because you’re “on guard.”
Where should you keep your phone at night?
If you want the best sleep of your life (and a battery that doesn’t age like milk), here is the best practice:
Never Under the Pillow: I’ve said it before, but I’ll say it again: Airflow is key. Keep it on a hard, flat surface to avoid overheating.
The 3-Foot Rule (The Nightstand): Keep your phone on a nightstand or a desk at least 1 meter (3 feet) away from your bed. You’ll still hear your alarm, but you won’t be able to grab it for a “quick 2-hour scroll” in the middle of the night.
The “Out of Sight” Method: If you’re a scrolling addict, charge your phone in a different room entirely. Buy an old-school alarm clock for 5 bucks. Your brain will thank you. Don’t forget to thank me also!!!
Face Down: If it must be near you, keep it face down. This prevents the screen from lighting up the whole room every time a random app sends a notification.
Summary
So, is it okay to sleep with your phone next to you? Yes, you aren’t going to turn into a cookie monster overnight. Keep that digital beast at a distance, let your melatonin do its job, and give your brain a break from the dopamine loop. Your phone will be there in the morning, I promise! Just place it on the nightstand, keep it face down, and let your dreams and me be the only thing running through your mind.
Hey Sleeping Beauty: Managing where you sleep is one thing, but what about when you’re awake? Check out: Is it okay to use your phone while charging?
References & Further Reading
- Sleep Foundation: How Electronics Affect Sleep
- Verywell Health: Why You Should Not Sleep With Your Cell Phone