These days, a lot of us are really attached to our phones, even when it’s time to go to bed. It might feel convenient to keep your phone close at night—after all, it’s your alarm clock, your way to talk to family and friends, and your go-to for scrolling before you sleep. But having your phone in bed might actually be messing up how well you sleep.

Keeping Your Phone in Bed Could Be Hurting Your Sleep

Using your phone right before bed might seem harmless, but it can really hurt how well you sleep. According to some studies, phones give off something called blue light, which can obstruct your body’s natural production of melatonin. Melatonin is a hormone that helps you sleep. Research suggests that when your melatonin levels drop, it’s harder for you to fall asleep, which can leave you lying awake instead of getting good rest.

The blue light confounds your brain into thinking it’s still daytime. Medical experts say that this kind of light makes your brain stay awake longer, delaying sleep and leading to poor sleep quality. No wonder so numerous people struggle to fall asleep after being on their phones.

Phone Notifications and Alerts Might Be Waking You Up

Another thing that can mess up your sleep is getting notifications. A text, an email, or even a random app alert can wake you up—even if you don’t fully wake up each time. Sleep expert says that these kinds of interruptions stop you from reaching the deep sleep stages you need to feel rested in the morning.

Putting your phone on “Do Not Disturb” mode or leaving it outside the bedroom can help you avoid these disturbances. It’s really important for your body to reach the REM (rapid eye movement) phase of sleep because this is when you get the most benefits. Any interruption can stop this process, making you feel tired and groggy when you wake up.

Looking at Your Phone Before Bed Can Stress You Out

If you’re like a lot of people, you might scroll through social media before falling asleep. But this habit might be stressing you out more than you realize. Looking at news, social media, or even work emails right before bed can make you feel anxious, which makes it harder to relax. Being stressed makes it harder for your body to wind down, which is the opposite of what you need for good sleep.

Instead of scrolling, try making a relaxing bedtime routine. Reading a book, listening to calm music, or doing some deep breathing can help you relax. These activities tell your brain it’s time for rest, making it easier for you to fall asleep.

Keeping Your Phone Out of Bed Can Help You Sleep Better

Putting your phone away at night can help you sleep well. Experts generally recommend setting a consistent bedtime and avoiding screens for at least 30 minutes before bed, which can help a lot. This could mean setting a specific bedtime, dimming the lights, or doing calming activities that don’t involve screens.

If you use your phone as an alarm, think about getting a regular alarm clock instead. This small change can make a huge distinction because it will help you resist the urge to check your phone during the night or first thing in the morning. It helps keep your sleep space separate from the distractions of your phone.

Poor Sleep From Phone Use Can Cause Health Problems

It’s not just about feeling tired the next day—missing sleep all the time can lead to other health problems. The CDC says that poor sleep is linked to a higher risk of obesity, diabetes, heart disease, and even depression. When you don’t get enough good sleep, your body can’t work as well, which affects both your physical and mental health.

Studies also show that poor sleep can hurt your memory and concentration. If you find it hard to focus during the day, it might be because your nighttime phone habits are affecting you. Improving your sleep can help you feel more awake and productive during the day.

Tips for Breaking the Habit of Sleeping With Your Phone

It’s not always easy to stop sleeping with your phone, but it’s definitely worth it for your health. Here are some simple tips to help:

Set a “phone bedtime”: Pick a specific time each night to put your phone away. This should be at least 30 minutes to an hour before you go to sleep.
Charge your phone outside the bedroom: Keep your phone in another room overnight. This keeps it out of reach and makes it less likely you’ll check it if you wake up in the middle of the night.
Use a regular alarm clock: Replace your phone alarm with a traditional alarm clock. This way, you won’t be tempted to reach for your phone as soon as you wake up.
Make a relaxing bedtime routine: Instead of using your phone, try reading, listening to calm music, or practicing relaxation techniques before bed.