Remove your phone from the bedside table and take it out of the bedroom together.
According to Ofcom, eight of us put our phones at night, and about half of us use them as alarm clocks.
But experts worry about the impact.
At least it makes us \"overalert\" so our sleep is more likely to be disturbed and ultimately we don\'t get enough restorative sleep.
But it can also cause insomnia and other sleep problems.
Dr Guy Meadows, an insomnia specialist at sleep school in London, said most people would sleep better if there were no mobile phones and other electronic devices in the bedroom.
Dr. Meadows put his smartphone in the kitchen at night.
It is more controversial that it is suggested that sleeping with a mobile phone at the bedside may lead to dizziness and headaches.
The main problem with the phone in the bedroom is the light, especially the light generated by the bright, high-brightness phone
Premium screens on modern phones.
According to Dr. Charles cessler, a professor of sleep medicine at Harvard University, it interferes with the natural rhythm of the body, effectively deceiving our body to believe that this is the day.
Light stimulates cells in the retina, which is the area at the back of the eye that transmits information to the brain. The light-
Dr. Meadows explained that sensitive cells will inform our body when it is now.
\"This controls the release of melatonin, which will make you feel sleepy and awake.
Whether it\'s a standard light bulb or a fluorescent strip, all artificial light is thought to inhibit the release of melatonin and keep us awake for a longer period of time.
But the light from the phone could have a bigger impact. Why?
Most of us think that the normal light is white, but it is made up of different colors of different wavelengths, explains Professor Debra Skye, a Neuroendocrinology scientist at the University of Surrey.
Light from mobile phones, tablets and electronic devices
The reader contains a lot of blue
This means that it has more stimulating effects.
Professor Skene said that we know that because of a pigment called Black sight, cells on the retina are most sensitive to blue light.
That\'s why reading something on your phone or tablet before going to bed is more likely to keep you awake than reading with a bedside lamp --
That\'s why sleep experts recommend banning screen time for two to three hours before going to bed.
The TV screen will also emit blue light, but with the phone, the light source is closer to your eyes.
Professor Skene said that in addition to the type of light, what determines your biological clock effect is brightness, duration, time of day, and distance from light.
\"So if you\'re holding a very bright screen close to your face at four o\'clock A. M --
You are doing everything you can, which will make you more alert.
Even a brief burst of light
Remind or check the phone from message-
It may be effective.
A 2011 study at Stanford University in the United StatesS.
The effect of only 0 in total was tested.
12 seconds of light at night.
Participants were exposed to a pulse of light that lasted two milliseconds per hour.
This delayed the biological clock and people became more alert.
\"This, in conjunction with other studies comparing intermittent and continuous light, shows that the first part of any light is more effective than the latter part of the light to make the body more alert, Professor skine said.
Because of the way we sleep, if we wake up at night and have a cell phone by the bed, we are more likely to stay awake.
As Dr. Meadows explained: \"We sleep in 1 cycle
2 hours, there is a short wake-up time between the two, usually not noticed.
\"This is due to our evolutionary history. if we keep sleeping fast, we will most likely become a Lion\'s supper.
So the brain wakes up to check if it\'s dangerous.
But in these brief moments of waking up, any outside stimulus is likely to pull you out of your sleep.
In the wrong moment, for example, the flash or vibration from the phone will make you completely awake.
If you check the phone again, you will also stimulate the cognitive part of the brain.
\"It really stops you from sleeping,\" Dr. Meadows added . \".
Four out of ten smartphone users said they would check their phones if they were disturbed by their phones at night.
Every time you look at your information, there\'s not always something new or interesting --
\"But there may be,\" explains Tom Stafford, lecturer in psychology and cognitive science at the University of Sheffield.
\"This has a powerful effect --
Even more than we are sure there will be a return.
So we want to look at our phones more often than we know rationally --just in case.
This is related to what Dr. Orfeu Buxton, a neurologist at Harvard University, called \"threat alert --
Because we never really relaxed when our phone was by the bed, it was hard for us to sleep properly.
Sleep expert Dr Neil Stanley added: \"You have to feel safe to get a good night\'s sleep and don\'t worry about anything.
Put your phone near at night and you subconsciously say you want to see that phone.
The brain will monitor the situation and your sleep will be easier and more susceptible to interference.
Then there is a question of what effect your cell phone signal may have on your brain when you sleep.
A mobile phone works with the base station through radio waves.
A kind of magnetic radiation.
Unlike X, ionization radiation means
In cancer treatment, light or radiation does not have enough energy to change the structure of the atom.
However, there is evidence that radiation may affect the electrical activity of the brain during sleep.
We can now say that we are exposed to radiation before going to bed.
Equivalent to making a 30-minute call on your phone.
It does seem to lead to a slight increase in electrical activity in the brain, \"said Dr. Sarah Loveland of the Australian center for electrical biological effects studies at Wollongong University.
\"This is mainly happening in Africa.
Rapid eye movement sleep occurs on both sides of deep sleep.
We don\'t know what these findings mean yet.
A small 2008 study found that participants took an average of 6 minutes to get into deep sleep after exposure to cell phone radiation.
They also lost an average of eight minutes in the deepest part of their sleep.
This is considered the most refreshing part of the sleep cycle.
But if scientists say they need more evidence to prove the effects on the brain, people who say they have electric shocks will not do so.
This is a set of controversial symptoms, such as headache, nausea, dizziness, tinnitus and sleep disorders, which are blamed for coming from a mobile phone or wi-fi.
Dr. Andrew Tracy, general practitioner at Somerset, said he found some patients complaining about restless sleep or headaches improved symptoms after turning off their phones in their bedrooms.
Dr. Tresidder, who is now the trustee of the British E-sensitive movement, added: \"We do not know the mechanism here, but given how sensitive the cells in our bodies are to other types of energy waves, such as sound or light, it would be surprising if we were not sensitive to other types of frequencies --
Such as radio waves.
But many researchers are skeptical about it and say we can\'t say that these symptoms are caused
Called electric smog
Dr. James Rubin of the Institute of Psychiatry at King\'s College London reviewed research on cell phone exposure and how people feel about sleep --
A total of 11 studies in which participants were exposed to radiation or false environments while sleeping;
They were asked how they felt in the morning.
The good news is that we don\'t see an impact on sleep quality, Dr. Rubin said.
This is not to say that the symptoms of electrical sensitivity are untrue.
They are, and they may be, devastating.
But as far as we know, they are not caused by magnetic fields.
Professor Malcolm spelin, director of medical physics and clinical engineering at the Royal Berkshire Hospital, added: \"It\'s just that there is no evidence that cell phone radiation will affect your health in this way.
Actually, when it comes to electronic devices
Magnetic field, it will be worse to charge your phone
When the transformer is plugged into the power supply, a stronger magnetic field is generated.
But experts agree that putting your phone in bed doesn\'t help you fall asleep.
So if it\'s hard for you to turn it offswitch it off.