By Vidya Sampathkumar

It is common to keep a phone nearby while sleeping because it serves practical purposes, such as functioning as an alarm clock. As a result, many people sleep with their phones within reach. However, questions remain about whether this habit negatively affects health. Let’s think twice and examine what scientific evidence suggests. 

When evaluating the effects of sleeping next to a phone, research indicates that behavioral factors may be more important than radiation exposure. Mobile phones emit non-ionizing radiofrequency radiation, which differs from ionizing radiation known to damage DNA (1). Current evidence does not consistently show that exposure to non-ionizing radiation from typical phone use causes direct biological harm. Large reviews have not established a clear causal link between phone proximity during sleep and radiation-related health outcomes. 

Stronger evidence suggests that sleep disruption is driven by phone use rather than proximity alone. Blue light from phone screens can suppress melatonin production and interfere with circadian rhythms, particularly when phones are used close to bedtime (1,2), although some recent research has questioned the magnitude of these effects. This can delay sleep onset and reduce overall sleep duration, effects that appear more closely linked to screen use than to the phone’s physical presence. 

Alerts and notifications can also interrupt normal sleep stages and reduce time spent in restorative sleep (1,3). Using features such as “focus” or “do not disturb” may reduce these disruptions, suggesting that engagement with the phone plays a larger role in sleep disturbance than simply having the device nearby. 

Overall, current evidence does not strongly support harmful health effects from sleeping next to a phone due to radiation exposure. Instead, the primary concern appears to be sleep disruption caused by screen use and nighttime notifications. Limiting phone use before bed may help support healthier sleep patterns.  

References 

1. Is it dangerous to sleep near your smartphone? jagruti. Jagruti Rehab. (n.d.). https://www.jagrutirehab.org/how-is-sleeping-next-to-your-cell-phone-dangerous.html  
2. Blue light: What it is and how it affects sleep. Sleep Foundation. (2024, January 12). https://www.sleepfoundation.org/bedroom-environment/blue-light  
3. Why you should stop sleeping next to your cell phone. NorthShore. (n.d.). https://www.northshore.org/healthy-you/why-you-should-stop-sleeping-next-to-your-cell-phone/  
4. Cell phones and cancer risk fact sheet. Fact Sheet – NCI. (n.d.). https://www.cancer.gov/about-cancer/causes-prevention/risk/radiation/cell-phones-fact-sheet 

By Vidya Sampathkumar

Running is frequently promoted within fitness communities and on platforms such as Instagram, TikTok, and YouTube as a behavior that contributes to a longer life. To evaluate this claim, it is important to focus on empirical evidence rather than assumed lifestyle or psychological benefits. 

  Empirical support for this association comes from observational research linking running to biological markers of aging and mortality risk. For example, a study of 4,458 randomly selected U.S. adults found that individuals who engaged in at least 75 minutes of jogging or running per week had significantly longer telomeres than non-runners (1). Telomeres protect chromosome ends from degradation and are commonly used as biomarkers of biological aging. Longer telomere length has been associated with a reduced risk of age-related diseases and lower mortality, suggesting that regular running may be linked to slower biological aging. 

   Additional evidence comes from a long-term cohort study of more than 55,000 adults followed for approximately 15 years. This study found that runners experienced significantly lower all-cause and cardiovascular mortality compared with individuals who did not run (2). Notably, these associations were observed even at low levels of running, with participants running as little as five to ten minutes per day showing reduced mortality risk. These findings suggest that extended duration or high intensity may not be necessary to observe potential benefits. 

   However, these findings should be interpreted cautiously. Because the studies are observational, they cannot establish a causal relationship between running and an increased lifespan. Moreover, the observed benefits may not be unique to running itself. Research indicates that aerobic physical activity is more broadly associated with reduced mortality risk and improved cardiovascular health. Running may therefore representone accessible form of sustained aerobic activity rather than a uniquely protective behavior. 

  Overall, current evidence supports an association between regular running and indicators of longevity, including reduced mortality risk and biological markers of aging. However, it’s vital to Think Twice regarding broader health behaviors and sustained physical activity patterns rather than the effects of running alone. 

Sources

1. Blackmon, C. M., Tucker, L. A., Bailey, B. W., & Davidson, L. E. (2023, October 2). Time spent jogging/running and biological aging in 4458 U.S. adults: An nhanes investigation. MDPI. https://www.mdpi.com/1660-4601/20/19/6872  
2. Run for your (long) life. Harvard Health. (2017, May 24). https://www.health.harvard.edu/blog/run-long-life-2017052411722  
3. Running boosts lifespan by 12 years, finds New Research. (n.d.). https://www.runnersworld.com/uk/news/a45685364/running-help-you-live-longer/  
4. Lee DC;Brellenthin AG;Thompson PD;Sui X;Lee IM;Lavie CJ; (n.d.). Running as a key lifestyle medicine for longevity. Progress in cardiovascular diseases. https://pubmed.ncbi.nlm.nih.gov/28365296/  
5. Does exercise really increase life expectancy?. Does Exercise Really Increase Life Expectancy? | Syndrome/Illness Life Expectancies. (n.d.). https://lifeexpectancies.org/blog/does-exercise-really-increase-life-expectancy  
6. Linden, D. J. (2024, June 20). The truth behind “Runner’s high” and other mental benefits of running. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running  
7. Larson-Meyer, D. E., Palm, S., Bansal, A., Austin, K. J., Hart, A. M., & Alexander, B. M. (2012). Influence of running and walking on hormonal regulators of appetite in women. Journal of obesity. https://pmc.ncbi.nlm.nih.gov/articles/PMC3350972/  
8. Schedule your appointment online. Here Are Ways Exercise Helps Balance Hormones | Piedmont Healthcare. (n.d.). https://www.piedmont.org/living-real-change/how-exercise-helps-balance-hormones