4 Reasons to Stop Sleeping with Your Phone (and What to Do Instead)

We all know the feeling—you’re tucked into bed, scrolling one last time through your feed, checking emails, or setting your alarm. But have you ever stopped to think about what keeping your phone so close at night is really doing to you?

If you’re like me, you might have brushed off the idea that your phone could be affecting your sleep. But once I made a change, I realized just how much better I felt. So, if you’re still sleeping with your phone by your side, here are four solid reasons why it might be time to break the habit.

1. Your Brain Stays in Overdrive

Ever notice how hard it is to shut your brain off after scrolling through social media or reading an email before bed? That’s because using your phone keeps your brain engaged, making it harder to wind down.

Even something as simple as seeing a reminder about an upcoming event can send your mind into planning mode, making sleep feel impossible. Instead of letting your phone dictate your thoughts before bed, try keeping a small notepad on your nightstand. If something important pops into your head, jot it down and deal with it in the morning.

2. Random Noises and Notifications Disrupt Your Sleep

Even if you think your phone isn’t bothering you, those random dings, vibrations, and notifications can pull you out of deep sleep. And once you’re awake, it’s not always easy to fall back asleep.

Interrupted sleep can lead to fatigue, mood swings, and even weight gain. A simple fix? Put your phone on silent or “Do Not Disturb” mode—or better yet, keep it in another room while you sleep.

3. Blue Light Messes with Your Body’s Natural Clock

Your body has an internal clock, known as your circadian rhythm, that tells you when it’s time to be awake and when it’s time to rest. But the blue light from phone screens tricks your brain into thinking it’s still daytime, reducing melatonin production (the hormone that helps you sleep).

Studies show that exposure to blue light before bed can delay sleep, making it harder to get the rest your body needs. Instead of scrolling, try reading a book under soft lighting or practicing a relaxing nighttime routine.

4. Your Phone Emits Radiation While You Sleep

Cell phones emit low levels of radiofrequency (RF) radiation when they’re connected to WiFi or cell networks. While research is still ongoing, the World Health Organization has classified RF radiation as “possibly carcinogenic.”

While we can’t avoid our phones altogether, we can reduce exposure—especially while we sleep. A simple solution? Put your phone on airplane mode or turn off WiFi and Bluetooth before bed.

So, What Should You Do With Your Phone at Night?

If you’re ready to break the habit, here are some easy changes to try:

✔️ Stop using your phone at least 30 minutes before bed

✔️ Charge your phone in another room overnight

✔️ Put your phone on silent or Do Not Disturb mode

✔️ Turn off WiFi and Bluetooth while you sleep

✔️ Use an actual alarm clock instead of your phone

I also love diffusing lavender essential oil at night to help me relax—little things like this can make a big difference in sleep quality!

Are you guilty of sleeping with your phone? Let me know in the comments if you’re ready to make the switch!