Experts recommend keeping smartphones at least one meter from bed during sleep

Health experts are advising users to keep smartphones at least one meter away from the bed while sleeping, citing concerns over radiofrequency electromagnetic field exposure and sleep disruption, according to a Biology Insights report. The report notes that radiofrequency exposure drops sharply with distance. When the distance between a phone and the bed is doubled, the energy reaching the body falls to roughly one-quarter of the original level. Greater distance also limits easy access to the device throughout the night. The report also points to the blue light emitted by phone screens, which suppresses melatonin production, makes it harder to fall asleep and disrupts the body's biological clock. Experts recommend enabling airplane mode before sleep to cut cellular, Wi-Fi and Bluetooth signals, and turning off notifications. Additional guidance includes keeping charging stations outside the bedroom, using a traditional alarm clock and putting the phone away at least one hour before bedtime.