How far away should you be from your phone when you sleep?

In today’s world, our smartphones are practically glued to us 24/7, even during bedtime. Whether it’s scrolling through social media, setting an alarm, or watching a late-night video, many of us keep our phones within arm’s reach at night. But how far away should you actually keep your phone when you sleep to protect your health and well-being? Let’s explore why distance matters and what you can do to keep yourself safe while still staying connected.

1. Electromagnetic Radiation and Health Risks

Smartphones emit a type of electromagnetic radiation known as radio frequency (RF) waves. While the amount of radiation is small, there has been ongoing debate over whether long-term exposure can have negative health effects. Keeping your phone close to you during sleep means you’re continuously exposed to RF waves, which could potentially disrupt sleep patterns or increase anxiety.

The World Health Organisation (WHO) and other experts recommend maintaining a safe distance between your body and your phone to reduce exposure to this type of radiation. A general guideline is to keep your phone at least three feet away from your bed while you sleep. This distance minimises exposure while ensuring your device is still within reach if you need it.

2. Blue Light and Sleep Disruption

Smartphones also emit blue light, which can interfere with the production of melatonin—the hormone responsible for regulating sleep. Blue light exposure before bedtime can make it harder to fall asleep and reduce the quality of your rest.

To combat this, you can enable your phone’s “night mode” or “blue light filter” feature in the evening. Better yet, keep your phone farther away from you to avoid the temptation of checking it during the night.

3. Reduce Notifications and Sleep Disruptions

One of the most common reasons people keep their phones nearby at night is to receive notifications or set alarms. However, constant pings, alerts, or vibrations can easily disrupt your sleep. Keeping your phone a little farther away can reduce the temptation to check every notification as it comes in. You can still stay connected by using a wireless charger on your nightstand to ensure your phone stays charged overnight without needing to handle it.

Check out our range of wireless chargers that allow for hassle-free charging while keeping your phone at a safe distance.

4. Phone Alternatives for Alarm and Connectivity

If you’re worried about not being able to hear your alarm, you can use a dedicated alarm clock instead of relying on your phone. This helps you break the habit of checking your phone right before bed and keeps it away from your sleeping area.

For those who use their phone as a white noise machine or alarm, simply place it across the room, still within hearing distance but far enough away to minimise exposure. 

5. How to Keep Your Phone Away Safely

Here are a few tips for keeping your phone at a safe distance while you sleep:

• Place your phone on a bedside table or dresser, at least three feet from your bed.

• Use a wireless charging stand so your phone stays off the bed and charges while you rest.

• Turn on “Do Not Disturb” mode to silence unnecessary notifications.

• Invest in a screen protector with blue light filtering to reduce any late-night light exposure.

Conclusion

The distance between you and your phone when you sleep can impact your health and sleep quality. Aim to keep your phone at least three feet away from your bed to minimize exposure to electromagnetic radiation, reduce blue light interference, and improve your overall rest. For additional peace of mind, explore our collection of screen protectors and wireless chargers to enhance your phone experience without compromising your sleep.