In today’s fast-paced world, phones are the first thing we check in the morning and the last thing we look at before sleeping. For many of us, the phone stays right next to the pillow, always within reach, buzzing with notifications, messages, reminders and updates. What started as convenience has now turned into a habit. But Dr Jyoti Bala Sharma, Director, Neurology at Fortis Noida, say this constant closeness to smartphones, especially during the night, is affecting sleep more than most people realise.
The light of the screen, the sudden vibration of a message, and the habit of checking the phone even before closing the eyes, all of these interrupt the body’s natural rhythm. And over time, the habit of keeping our phone close to us while sleeping can impact physical health, emotional balance and even brain function.
Why sleep matters so much
Dr Sharma explains that sleep is one of the body’s most essential repair processes. “Sleep helps the brain recover from the day, clear toxins, stabilise emotions and support learning. When sleep gets disturbed, the entire system gets affected,” she says.
During restful sleep, the body regulates blood pressure, repairs cells and strengthens the immune system. Memory formation also takes place during sleep, which is why poor sleep often leads to difficulty in focusing and remembering information. When this natural process is disrupted night after night, you may wake up feeling tired, drained or mentally foggy.
How phones disturb the body’s internal clock
The body relies on an internal clock, known as the circadian rhythm, to decide when to stay awake and when to sleep. This rhythm is strongly influenced by light. Natural sunlight in the morning keeps people alert, while darkness in the evening signals the brain to release melatonin, the hormone that prepares the body for sleep.
But electronic devices complicate this simple system. Smartphones, tablets and laptops emit strong blue light, a type of light that mimics daylight. Dr Sharma says, “Blue light interferes with melatonin, the hormone that prepares the body for sleep. When melatonin drops, the brain thinks it is still daytime, even if it is late at night.”
A 2025 study published in JAMA Network Open, which analysed data from more than one lakh adults, found that people who used electronic screens in the hour before bedtime had a 33 per cent higher chance of poor sleep quality. The study also showed that regular night-time screen users slept about eight minutes less on average and were more likely to struggle with delayed sleep and grogginess the next morning.
Researchers explained that blue light and constant mental engagement from phones disrupt the body’s natural circadian rhythm, making it harder for the brain to wind down.
Late-night scrolling keeps the brain awake
It is not just the screen’s light that causes problems. The content on the phone also plays a big role. Reading messages, scrolling through social media, watching videos or checking work emails stimulates the brain at a time when it should be slowing down.
“When we use our phones at night, the brain becomes alert instead of relaxing. Even a few minutes of screen time can delay sleep,” Dr Sharma explains.
This constant stimulation can lead to fragmented sleep, where a person never reaches deep, restful sleep stages.
Small changes that can protect sleep
The simplest way to support the body’s natural sleep cycle is to reduce screen time before bed. Doctors recommend avoiding screens one to two hours before sleeping. This allows melatonin levels to rise naturally.
A dark bedroom also helps. If a night light is necessary, dim red lights are considered least disruptive. Morning sunlight exposure strengthens the circadian rhythm and helps people sleep better at night.
Why keeping phones out of the bedroom helps
Experts strongly encourage keeping phones outside the bedroom or at least out of reach during the night. This reduces the urge to check notifications or browse social media in bed.
“Keeping the phone outside the bedroom helps the mind disconnect,” Dr Sharma says. “Many people don’t realise how much the constant presence of the phone affects their sleep.”
Turning off notifications, using “Do Not Disturb” mode or charging the phone in another room can also help.
Healthy habits beyond screens
Good sleep hygiene includes more than limiting screen time. Doctors advise eating dinner a few hours before bed and avoiding heavy or spicy foods late at night. These foods can cause discomfort or acidity, which may affect sleep.
Regular exercise, around 30 to 45 minutes daily, improves sleep quality. However, vigorous workouts should not be done late in the evening because they increase alertness.
Simple bedtime routines such as reading a book, listening to calming music, dimming the lights or practising relaxation techniques can help the body transition into sleep more smoothly.
Why this matters more than ever
With digital devices becoming a central part of daily life, understanding their impact on sleep is crucial. Many people do not realise how poor sleep affects health until symptoms such as constant tiredness, mood swings, low immunity or reduced productivity appear.
Dr Sharma says, “As our lives become more digital, it becomes even more important to create boundaries. Good sleep is not a luxury. It is a basic requirement for mental and physical health.
Disclaimer: The information in this article is for educational and informational purposes only and is not intended as medical advice. While the author has incorporated expert medical guidance while producing the story and ensured full authentic information is provided to the reader, you should always seek the advice of a qualified healthcare provider regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here.