Why You Need to Stop Scrolling Through Your Phone in Bed

You may be engaging in a nighttime habit that’s not conducive to your sleep. According to a 2022 poll by the National Sleep Foundation, 58% of Americans regularly check their phones within an hour of going to bed, even after they’re in bed.

Numerous studies have shown that this is a bad habit. The blue light from screens not only interferes with the production of the sleep-regulating hormone melatonin, but also stimulates the brain, making it harder to fall asleep.

If there's no really pressing reason to check your phone, put it down and save those Facebook, Instagram scrolls for tomorrow, your sleep will thank you for it.

Blue light from phone screens causes sleep disorders

One of the most important factors that affects sleep is light. Our bodies produce melatonin, a hormone that helps us feel sleepy and regulates our sleep-wake cycles, in response to darkness. Normally, melatonin levels naturally increase in the evening, making it easier to fall asleep.

However, the blue light emitted from smartphone, tablet, and computer screens can suppress melatonin production, making you feel more alert and having a harder time falling asleep. This can lead to disrupted sleep or circadian rhythms.

Many devices now come with a "Night Shift" or "Eye Comfort Shield" mode, which adjusts the screen's light to a warmer tone, simulating the soft light of dusk to reduce the effects of blue light.

However, some studies have shown that these modes do not actually significantly improve sleep quality, so it is still best to limit the use of electronic devices in the evening.

The National Sleep Foundation recommends that people stay away from phone, laptop, or tablet screens at least 1-2 hours before bedtime to get deeper, better-quality sleep.

Instead of scrolling through your phone, read a book, listen to relaxing music, or do activities that help your body and mind get ready for sleep.

Doomscrolling: The Silent Enemy of Sleep and Mental Health

Besides the impact of screen light, you should also pay attention to the type of information you feed your brain every night.

The term “doomscrolling” has become popular these days, referring to the habit of mindlessly scrolling through social media, reading negative news, and absorbing all the gloom in the world. Not only does it affect your mood, it can also negatively impact your sleep and mental health.

A recent study of two distinct cultures, the United States and Iran, found that doomscrolling was associated with higher levels of existential anxiety in both groups. Notably, in Iran, the habit was also associated with negative attitudes toward people in general.

Constantly consuming stressful news or getting caught up in negative social media discussions can increase stress and anxiety at any time, but doing it right before bed is like drinking a strong cup of coffee at night.

"Humans have the ability to temporarily overcome sleep in response to a threat," explains Dr. Chris Winter, an American sleep neurologist. "If you're sleepy and smell smoke, your body will immediately wake you up. Similarly, when exposed to shocking or scary content, your brain will perceive it as a danger, making you more alert and making it difficult to fall asleep."

This is why experts recommend keeping your phone away from your bed. Not only will it help you sleep better, but waking up without a barrage of negative news will help you start your day on a more positive note.

Dr. Aditi Nerurkar, a stress expert at Harvard Medical School (USA), emphasized: "Instead of waking up and immediately being exposed to negative information, create a healthier habit, open your eyes to the light, look at your loved ones, go to the toilet, brush your teeth... These things help you establish a buffer zone to better control your stress response."

Staying informed is important, but don't let it come at the expense of your mental health. Learn to limit your exposure to negative information, especially before bed, to protect your sleep and your mental health.

Fire and Explosion Risk: Why You Shouldn't Charge Your Phone in Bed

In addition to disrupting sleep, bringing your phone into the bedroom poses another potential danger: the risk of fire. Fire safety experts warn that charging your phone in bed can lead to overheating, especially when the device is placed under a blanket or pillow, increasing the risk of a fire.

Research shows that a significant number of users including a third of teenagers in the UK even have the habit of charging their phones under their pillows, an extremely dangerous practice.

Laurie Pollard, CEO of UK fire safety equipment company Firechief Global, stressed: "Phones generate heat while charging, and when covered by a pillow or blanket, the heat cannot escape. This increases the risk of overheating and can lead to a fire."

So if you have a habit of charging your phone in bed, consider placing it on a flat surface and away from flammable objects to ensure safety.

Extend your phone battery life

Even if you charge your phone on your nightstand, you should be careful. Some manufacturers recommend not charging your device for too long or leaving it on overnight. For example, Chinese tech giant Huawei suggests that the best way to extend battery life is to keep the charge level between 30–70%.

Sharing with The New York Times, technology expert Kevin Purdy from the company specializing in repairing technology products iFixit (USA) likened overcharging the battery to trying to pour water into a saturated sponge.

“A dry sponge easily absorbs water, but when it is nearly saturated, the last drops need pressure to penetrate, which results in excess water remaining on the surface,” he explains. “In batteries, a similar phenomenon occurs with the buildup of the Solid Electrolyte Interface (SEI), which gradually reduces the battery’s capacity and lifetime.”

So if you want a simple solution to improve your sleep, reduce stress, and prolong the life of your phone, give your device a rest before you go to bed. No matter how chaotic the world is, all the news will be waiting for you in the morning, so there's no reason to lose sleep over it.