Many people keep their phones by their bedside at night, scrolling through social media or leaving them on charge, thinking it will help them wake up on time. But with ongoing concerns about electromagnetic waves from phones, is this habit safe? Experts weigh in to separate fact from myth and share tips for using your phone safely while sleeping.
According to the World Health Organization (WHO), mobile phone electromagnetic waves were classified as a “Group 2B” possible carcinogen back in 2011. This means there is a potential risk, but evidence is still limited.
Dr. Wu Honggan, a traditional Chinese medicine physician, explained that the real risk comes from prolonged close contact with phones, such as talking on the phone for more than 30 minutes daily with it pressed to your ear. Casual scrolling or occasional use poses minimal danger.
When it comes to bedtime habits, having your phone right next to your head may expose you to low-level electromagnetic waves throughout the night. While there is no direct evidence that this causes brain cancer, Dr. Wu recommends minimizing distractions during sleep to let your brain and body rest fully.
Simple tips for safer phone use at night include:
- Activate Airplane Mode: This reduces electromagnetic emissions while still allowing your alarm to function.
- Wrap in Foil: Covering your phone lightly with aluminum foil and placing it farther from your bed can help shield some radiation, but avoid wrapping it too tightly to prevent overheating.
During the day, you can also reduce exposure with these habits:
- Use Speakerphone or Earphones: Avoid holding the phone to your ear when talking. Wired or Bluetooth headsets are safer alternatives.
- Wear Sunglasses: Sunglasses block some electromagnetic waves from sunlight and protect your eyes from UV rays.
- Use Blue-Light Glasses: Prolonged screen time can strain your eyes and affect sleep. Blue-light glasses reduce fatigue and help you rest better at night.
Regarding the long-standing myth that bedside phones can cause brain tumors, Professor Wei Guozhen of Chang Gung University explained that mobile phones emit non-ionizing radiation, which does not damage DNA or directly cause cancer. Only ionizing radiation, like X-rays or gamma rays, poses such risks.
However, he advised paying attention to unusual headaches—persistent pain on one side, increasing in frequency, or accompanied by nausea—which may require medical attention. Other habits that can harm brain health include chronic stress, poor diet, and sleep deprivation.
Phones are an indispensable part of modern life, but smart usage can protect your health. Keeping your phone a little farther from your bed, enabling airplane mode at night, using earphones during calls, and protecting your eyes during screen time are practical ways to stay safe while enjoying technology.
