There are a few reasons why experts say you shouldn't use your phone as an alarm clock.
You might think it's a good idea to keep your phone by your bed, but this habit can make it hard for you to get a good night's sleep. According to Shalini Baruti, a sleep specialist, keeping your phone in the bedroom increases the risk of insomnia. Their recommendation is clear: keeping your mobile phone out of the bedroom can help prevent sleep disturbances and facilitate restful sleep.
One of the main problems is the blue light emitted from screens, which interferes with the production of melatonin, the hormone that regulates the sleep-wake cycle. Checking social media or reading on your phone before bed sends signals to your brain to stay active, making it difficult to fall into a deep sleep.
A Harvard Medical School study demonstrated this effect by comparing reading on a backlit tablet (such as an iPad) with reading a printed book for five consecutive nights. Participants who used the tablet showed a decrease and delay in melatonin production for approximately 90 minutes. This made it difficult for them to fall asleep, as the absence of this hormone keeps the body alert.
Another common practice is using the "snooze" function on your mobile phone's alarm. While it may seem harmless, this action can disrupt the sleep cycle and cause daytime sleepiness. Brandon Peters Matthews, a neurologist at Seattle Hospital, warned that disrupting the final stage of sleep—especially rapid eye movement (REM) sleep—can negatively impact sleep quality.
Rapid eye movement (REM) sleep is essential for memory consolidation, emotional processing, and mental and physical recovery. Even a short interruption can impair these functions and leave a person feeling more tired upon waking.
Other risks of using a mobile phone at night
In addition to affecting sleep, mobile phones emit electromagnetic fields. While the resulting radiation is not considered immediately dangerous, some studies have suggested potential negative effects from prolonged exposure.
Among these studies is "Mobile Phone Use and Mental Health," conducted by Tommy S. in Sweden in 2018. The study warned that mobile phones emit radiofrequency radiation to levels no previous generation has been exposed to since childhood. The brain is the primary organ affected by these emissions. The study suggests that this exposure may be linked to neurological disorders, technology addiction, sleep disturbances, and cognitive and emotional problems, particularly in children and adolescents.
Furthermore, excessive use of mobile devices before bedtime is associated with higher levels of anxiety and depression, as it affects emotional stability and promotes a state of constant alertness.
To counter these risks, experts recommend choosing a traditional alarm clock and keeping mobile phones out of the bedroom. This simple change can significantly improve sleep quality and contribute to better overall health.
Although mobile phones are a useful tool in daily life, it's essential to be aware of their impact on sleep. Avoiding using them as alarm clocks and keeping them away from your sleeping area can be an important step in taking care of your physical and mental health.