SLEEP BETTER, PHONE-FREE

The mobile phone has become more than just a tool — it’s a constant companion in modern life. From work to news, entertainment to social media, our devices rarely leave our side. Increasingly, they’ve entered the most private of spaces: the bedroom.
At first glance, keeping a phone by your bedside may seem harmless. But research shows that this habit can have a profound impact on both sleep quality and overall well-being. Experts say that removing the device from the bedroom could be one of the simplest, yet most powerful, steps toward healthier living.
Dr Noura al Sawaai, a sleep medicine specialist, warns: “Keeping your phone by the bedside prevents the brain from entering deep sleep. Notifications, alerts, and the blue light emitted from the screen keep the mind partially awake — even while you’re asleep.”
Many patients struggling with insomnia or poor sleep admit they cannot resist checking their phones at night, disrupting the body’s natural cycle and leaving them drained the next day.
The culprit lies in the blue light from phone screens, which tricks the brain into believing it’s still daytime. This delays melatonin production, the hormone responsible for regulating the sleep-wake cycle.
“When melatonin is delayed, the body falls into confusion,” explains behavioural health specialist Dr Zainab Mohammed. “People find it harder to fall asleep at the right time and wake up feeling unrested.”
Beyond light exposure, phones are also a source of psychological stress — whether it’s late-night work emails, social media updates, or breaking news. Each alert can fuel anxiety and disrupt the calm needed for rest.
For Mariam al Balushi, the change was transformative: “I used to stay up late scrolling through the news. Once I left my phone in the living room, I fell asleep faster and woke up with more energy.”
Experts emphasise that breaking the habit doesn’t require drastic measures. Putting the phone in another room an hour before bed, reading a book, listening to calming music, or practicing breathing exercises can all prepare the body and mind for sleep.
Dr Al Sawaai notes the broader benefits: “Good sleep strengthens immunity, boosts mood, sharpens concentration, and increases productivity. Poor sleep, on the other hand, raises the risk of high blood pressure, memory lapses, and chronic disease.”
Interestingly, technology can also help if used wisely. Sleep apps, calming sounds, and settings such as ‘Do Not Disturb’ or airplane mode can reduce disturbances. Still, experts agree that the most effective solution is to keep the phone out of the bedroom entirely.
The benefits extend beyond health. Without phones in the bedroom, couples and families often rediscover the value of quiet conversations before bed. Social worker Mohammed al Ghailani shares: “When my wife and I decided to leave our phones in the living room, we found ourselves talking more and planning our days together. It brought us closer as a family.”
In a fast-paced, tech-driven world, small lifestyle changes can yield big results. As Dr al Sawaai concludes, “No one can dictate how another person should sleep. But once people realise that a simple act — like leaving the phone outside the bedroom — leads to better rest and balance, they’ll be motivated to sustain it.”
Keeping the phone out of the bedroom isn’t just a wellness trend. It’s a conscious investment in better sleep, stronger health, and a deeper human connection.