How phones in the bedroom can affect sleep and wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Should you keep your phone in the bedroom? Explore the impacts of phones, and blue light, on sleep and why children shouldn't have phones in their room.
Most of us keep our phones next to us at all times — even when we’re in bed. Whether it’s because you want to use your phone’s alarm function, stay connected for emergencies, or just catch up on social media before falling asleep, many of us always have our phones at arm’s reach. However, there are drawbacks to this practice. Studies have shown that using your phone in the bedroom can negatively impact your sleep quality, mental health, and even your relationships.
Striking a balance between connectedness, mindfulness, and rest is important. If you’re looking to redefine your relationship with your phone, here are a few tips for doing so.
Should you keep your phone in your bedroom?
Many people keep their phones in their bedrooms by default. To decide what’s right for you, consider the upsides — and downsides.
Pros
Soothing sleep sounds: Listening to an audiobook or Sleep Story, playing soundscapes or sleep sounds, or tuning into a guided meditation may help you drift off.
Convenient alarm clock: Using your phone as an alarm clock means you don’t need an additional device on your nightstand.
Emergency contact: You can quickly reach out for help or respond to emergencies.
Cons
Sleep disruptions: Notifications, buzzing, and the light from your phone can interfere with your sleep, causing you to stay up later than you planned or wake up during the night.
Reduced quality time: Keeping your phone in the bedroom can lead to less meaningful interactions with your partner or family members if screen time takes precedence over personal connection.
Increased overall screen time: Screens are over-used already. Ask yourself if you need another screen in the bedroom, too.
What is the impact of phones on your sleep?
Studies have shown that using your phone in the bedroom can negatively impact your sleep.
Delayed sleep onset: Using your phone before bed can stimulate your brain, making it harder to fall asleep. Whether you're browsing social media, playing games, or reading emails, the mental activity can keep you awake longer than intended.
Reduced sleep depth and frequent awakenings: Notifications, vibrations, and alerts can cause you to wake throughout the night. This can prevent you from reaching the deeper, more restorative stages of sleep that help you feel rested and refreshed.
How blue light impacts sleep
Blue light emitted by phone screens can interfere with the production of melatonin, the hormone that regulates your sleep-wake cycle. Melatonin levels naturally rise in the evening, but exposure to blue light can suppress its production, making it harder to fall and stay asleep.
Use blue light filters: Use settings that reduce blue light emission from your devices in the evenings to minimize the impact on your sleep. If you need to use your phone at night, limit the time you spend with it and keep the screen at least eight inches away from your face.
Set a technology curfew: Turn off all screens at least one hour before bed to allow your brain to prepare for sleep.
Replace screen time with calming activities: Try reading a book, taking a warm bath, or practicing gentle yoga to help signal to your brain that it's time for sleep.
Why children shouldn’t have phones in their bedrooms
Children can be particularly vulnerable to the negative effects of phone usage at night. Being aware of the specific risks associated with children having phones in their bedrooms can help you safeguard their sleep and overall wellbeing.
The risks
Poor sleep quality: The blue light emitted from phone screens may interfere with children’s melatonin production. When they find it harder to fall and stay asleep, they may experience fatigue, irritability, and difficulty concentrating the next day.
Increased anxiety and depression: Phone use can expose children to negative content and social pressures. This can contribute to anxiety and depression, especially if they experience cyberbullying or are bombarded with unrealistic images of life.
Lower academic performance: Studies have shown that children who don’t get enough sleep perform worse academically. They may struggle with attention, memory, and problem-solving skills, which can affect their school success.
Exposure to inappropriate content: Without supervision, children might stumble upon harmful websites or have worrying interactions with strangers, leading to safety concerns.
Guidelines for parents
Set rules for no phones in bedrooms: Establish clear household rules that without adult supervision, phones shouldn’t be used or kept in bedrooms, especially during nighttime. This can help create a consistent routine that promotes better sleep hygiene.
Create a family charging station: Designate a common area in the house, such as the kitchen or living room, where family members can charge their phones overnight.
Encourage non-screen bedtime routines: Help your children develop healthy bedtime habits by encouraging activities that don’t involve screens. Suggest they read books, listen to calming music, or chat with you. If you are using a phone or tablet for a sleep related activity, like a Sleep Story, meditation, or soundscape, keep the phone face down and out of reach of your kid.
Use parental controls: To add an extra layer of protection and help manage your child's phone use, limit screen time and restrict their access to inappropriate content.
9 tips for mindful phone habits in the bedroom
Being mindful of your phone usage in the bedroom can significantly improve your sleep quality and overall wellbeing. Just take things one step at a time.
1. Use a traditional alarm clock
Instead of relying on your phone, use a traditional alarm clock. This will help you avoid the temptation of using your phone right before bed or immediately after waking.
2. Keep an emergency contact device nearby
If you're concerned about being reachable in emergencies, consider getting a landline, which would make you accessible — without the pressure to have your phone nearby at all times.
3. Establish a charging station outside the bedroom
Set a designated charging area in a common space, such as the kitchen or living room. Consider keeping your devices there overnight if you want your bedroom to be free of electronic distractions.
4. Create a calming bedtime routine
Develop a relaxing routine to show your body it’s time to sleep. A book, a warm bath, or meditation can help you wind down without screens.
💙 Follow along to Mel Mah’s Evening Winddown Routine to help prepare your body and mind for rest.
5. Set a technology curfew
Try to turn off all screens at least one hour before bed. This gives your brain time to unwind and reduces exposure to blue light, which can interfere with sleep.
💙 Listening to relaxing sounds, like our Infinite Ambient for Relaxation music, as you go about your evening routine can also help send signals to your body that it’s time to unwind without the need to look at a screen.
6. Use blue light filters
If you do use your phone right before bed, use a blue light filter or night mode feature. This can help reduce the amount of blue light emitted to lessen its impact on your sleep.
7. Invest in sleep-friendly bedroom accessories
Blackout curtains, a white noise machine, or an eye mask can help you fall asleep more easily and stay asleep throughout the night.
💙 If you don’t have a white noise machine, putting our White Noise Ocean Surf soundscape on in the background can promote restful sleep.
8. Encourage partner support
If you share your bedroom with a partner, discuss your technology usage. If you decide to reduce the amount of time you spend on your phone before bed—or take phones out of the bedroom entirely—being on the same page can make it easier to stick to your new habits.
💙 Practicing Kind Communication when you discuss your goals can support a strong and healthy relationship.
9. Monitor your progress
Keep track of your sleep quality and how you feel during the day after making changes. This can help you stay motivated and adjust your routine as needed.
Phones in the bedroom FAQs
What are some effective strategies for reducing phone use before bed?
Reducing phone use before bed can be challenging, but taking small steps can help you form healthier habits over time.
Set a specific time to stop using devices: Establish a technology curfew at least one hour before bedtime to signal that it’s time to wind down for sleep.
Create a bedtime routine: Relax by reading a book, taking a warm bath, or practicing mindfulness exercises to help you transition into sleep mode.
Use apps to limit screen time: Many apps and built-in phone features can help you monitor and reduce screen time. Set daily limits and stick to them.
Enable do not disturb mode: Silence notifications and reduce the temptation to check your phone during the night.
How far away should your phone be when you sleep?
For the best sleep, keep your phone out of the bedroom entirely. If that’s not possible, place it several feet from your bed. This distance can help minimize disruptions from notifications and reduce your exposure to electromagnetic fields.
What are the guidelines for screen time exposure before bedtime?
To promote better sleep, set and follow guidelines for screen time.
Limit screen time before bed: Avoid screens for at least one hour before bedtime to reduce blue light exposure and give your brain time to wind down.
Use blue light filters: If you need to use screens in the evening, activate blue light filters or night mode to minimize the impact on your sleep.
Engage in calming activities: Instead of screen time, try relaxing activities such as reading, listening to soothing music, or deep-breathing exercises.
Is it safe to sleep with a phone near your head?
Sleeping with a phone near your head isn’t recommended because notifications and vibrations can disrupt your sleep. Phones may also emit electromagnetic fields that disrupt sleep, and while the long-term health impacts are still being studied, it may be best to minimize exposure.
What should I do if I need to be available for emergencies but want to reduce phone use in my bedroom?
If you need to be contactable for emergencies, there are alternatives to help you create a different relationship with your phone and improve your sleep quality.
Use a basic phone or landline: Stay connected without the distractions of a smartphone.
Set your phone to emergency mode: Use settings that allow only critical calls and messages to come through, while silencing other notifications. This can help you stay available for emergencies without being disturbed by non-urgent alerts.
Create a specific area for your phone: Place your phone in a designated spot outside the bedroom, but close enough to hear it if necessary. This can keep it out of your immediate reach while ensuring you can respond to emergencies.
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