Smartphones have become our alarm clocks, newsfeeds, and bedtime companions, infact, many people casually tuck their phones under their pillows without a second thought. But health experts say that habit might be silently harming you more than you realise.
From disrupted sleep to fire hazards, the risks of snuggling up with your phone are very real and growing.
Radiation, Sleep, and Your Health
According to the International Agency for Research on Cancer (IARC), radiofrequency electromagnetic fields, such as those emitted by cell phones, are possibly carcinogenic to humans.
While the science is still evolving, there’s enough concern to advise keeping your phone at least three feet away from your body while sleeping.
And if you use your phone as an alarm? Switch on airplane mode before bedtime. That way, it won’t send or receive messages or calls, but the alarm will still function.
Tech Expert Sounds Alarm
Speaking on Channels Television’s Morning Brief, technology advisor Akin Ibitoye warned Nigerians of the health and safety dangers linked to keeping mobile phones close while sleeping.
“Do not sleep with your gadget under your pillow,” Ibitoye urged. “When you do, it actually affects you, you just don’t realise how.”
It’s More Than Just Blue Light
Beyond the commonly known issue of blue light disrupting the body’s natural sleep cycle, Ibitoye explained that the mere presence of a smartphone in the bedroom can degrade sleep quality, increase mental stress, and, over time, take a toll on overall health.
“These gadgets disrupt our circadian rhythm—the body’s internal clock,” he explained. “When it’s dark, your brain produces melatonin to help you sleep. But if your phone keeps lighting up or buzzing, it interferes with that process.”
Lack of quality sleep has been linked to a higher risk of heart disease, obesity, anxiety, and weakened immunity.
Aside from radiation and sleep problems, Ibitoye highlighted another serious concern: fire risk. He referenced videos of phones catching fire, especially when left charging under pillows or blankets. Lithium-ion batteries, while generally safe, can overheat and potentially explode under certain conditions.
“These batteries, lithium-ion batteries, you notice they’re restricted on airplanes for good reason. If you keep your phone under your pillow, it actually gets heated up,” he said.
Ibitoye also touched on the psychological impact of bedtime phone use, particularly the trap of doomscrolling—mindlessly scrolling through social media for hours. “You tell yourself you’ll check Instagram for five minutes, but two hours later you’re still at it,” he said.
The longer you stare at your screen, the more sleep you lose and the worse your mood gets the next day.
Healthier Habits…
For those who feel the need to keep their phone nearby for emergencies, Ibitoye recommends airplane mode as a compromise. That way, notifications won’t disturb your sleep, but the alarm will still go off.
He also encouraged people to go back to using traditional alarm clocks and to store phones in bags or on shelves during the night.
Scientists say prolonged exposure to a phone by your head can increase the negative effects by up to 33 percent, possibly increasing the risk of brain-related health issues over time.
Ultimately, the message is simple: Your bed should be a sanctuary for rest, not a charging dock for your phone. Keep it out of arm’s reach, and your body, your mind will thank you.
