Wondering if EMFs are causing sleepless nights? Get the facts plus helpful tips from a digital wellness and EMF expert.
Screens, EMFs, and sleep have become hot topics among health- and toxin-conscious people and parents. Especially those struggling to find answers to their sleep issues.
Once considered a fringe theory, emerging research is finally validating what many people already suspected: EMF radiation from electronics and personal devices can disrupt sleep and other aspects of health.
But what’s a person to do in the age of smart beds, personal devices, and Bluetooth-enabled baby monitors?
According to digital wellness and EMF expert August Brice, founder of TechWellness, reducing EMF exposure in the bedroom is typically less complicated than you’d think.
Here, August shares more about the impacts of EMFs on our health and sleep, plus practical tips to reduce exposure immediately.
What Everyone Should Know About EMFs And Sleep
Most health-conscious people are aware that blue light from screens negatively impacts sleep.
However, fewer people are aware of emerging research showing that electromagnetic fields can interfere with various aspects of sleep.
August pointed us to several studies highlighting the effects of EMF exposure on sleep, including a 2024 double–blind, placebo-controlled pilot study that examined the effects of baby monitors on adults. Here’s what they found:
- 27.3 of participants experienced insomnia when exposed to EMFs during sleep
- Significant changes in the EEG (a test that measures the electrical activity of the brain) of study subjects exposed to EMFs during Non-Rapid Eye Movement (NREM) sleep
- Women in their 30s and 40s were most affected by EMF exposure
Other research cited in a review published in Sleep Medicine Reviews suggests EMF exposure from cell phones and devices may interfere with EEG sleep activity (the electrical activity in the brain during sleep) and may alter melatonin levels in some people.
Although more research is needed, these preliminary findings are affirming to those who have overcome sleep issues by reducing EMF exposure in the bedroom, including August and countless of her clients.
15 Ways To Reduce EMF Exposure In Your Bedroom
If you or someone in your family is suffering from sleep issues and you’re wondering if EMFs are to blame, there’s a lot you can do to reduce exposure fast.
Per August, the best starting point is to identify EMF-emitting devices and either remove them or create more space between you and those devices while you sleep.
So, which devices emit the most EMFs, besides phones and personal devices? August breaks it down with these 15 ways to reduce EMF exposure in the bedroom.
1. Shut Off Your Wi-Fi At Night
August is a big fan of using a Wi-Fi kill switch to drastically reduce EMF exposure and promote better, more restorative sleep.
“Even if your WiFi is 15 feet away, that EMF is drifting into your sacred sleep space.”
She emphasized the benefits of using a kill switch with a remote rather than turning off Wi-Fi directly, because most emanate from the Wi-Fi antenna.
“This practice offers benefits beyond reducing EMF exposure, because you won’t be tempted to scroll when you should be sleeping and eliminates the blue light issue.”
For those interested in reducing EMF exposure during the day, August recommends a specific low-EMF Wi-Fi router and provides detailed instructions for hardwiring your internet connection throughout the home. Both are available at Techwellness.com.
2. Make Your Bedroom A Phone-Free Zone
According to August, smartphones act as mini cell towers, emitting powerful EMFs—especially when placed next to our heads and beds.
“It’s best to keep phones out of the room completely, but at the very least, don’t charge them close to your bed because charging cords create a higher level of EMFs.”
This goes for the whole family, and she strongly recommends never sleeping with your phone under your pillow or allowing your children to keep phones or devices near their beds.
Read more: Sleep Is a Social Behavior
3. Just Can’t Part With Your Phone? Do This Instead
For those worried about missing calls or texts, August recommends the following:
- Put your phone on airplane mode and tell your friends and family to use apps, like WhatsApp, for emergency calls.
- Consider investing in a landline
- Place the phone at least 25 feet away, and turn up the ringer
She also strongly suggests keeping your phone as far from your bed as possible. Distance lowers exposure.
4. Get An Analog Alarm Clock
Analog clocks are making a comeback and are so much safer than using your phone as an alarm.
The best option is a battery-powered analog alarm clock.
August also recommends avoiding wall-plug alarm clocks and those with Bluetooth or Smart features. Simple is best.
5. Keep Diffusers, Fans, Or Humidifiers Five Feet From Your Bed
Aromatherapy diffusers, fans, and humidifiers or dehumidifiers can all be significant sources of EMF radiation.
However, these are also often essential for comfortable sleep, especially if you’re sick or rely on aromatherapy to wind down at night.
The solution: keep them at least five feet away from your bed.
6. Never Charge Your Phone Or Devices Next To Your Bed
We mentioned this in point two, but since EMFs increase during charging, it bears repeating.
August recommends keeping a charging station for everyone’s devices stored well away from the bedrooms.
“This keeps everyone’s things organized, reducing before-bed scrolling, and reinforces the ‘no-devices-in-bed rule.”
A grounded charger can also help reduce EMF exposure.
7. Unplug Everything, Especially Electronics Near Your bed
EMFs don’t just come from devices; they also come from wired fixtures such as:
- Lamps
- Nightlights
- Sound machines
- Air purifiers
- Smart devices
- Alarm clocks
- Monitors
If you or your family members require a plug-in device to fall asleep or feel safe, create as much space as possible between you and that device, and turn off what you can right before bed.
For example, if your baby or child needs a sound machine to fall asleep, keep it away from their bed and turn it off once they fall asleep.
8. Reconsider TVs In The Bedroom
You’ve probably heard the downsides of keeping a television in the bedroom, but Smart TVs are especially problematic.
August suggests either removing them from the bedroom or, at the very least, unplugging them at night.
“When I travel, one of the first things I do is unplug the SmartTV; for EMFs and for privacy?”
As reported by various media outlets, Smart TVs have cameras and microphones that can spy on you and collect data.
9. Choose Simple, Wired, Low-EMF Baby Monitors
Modern video baby monitors make it so easy to keep an eye on your little one.
The problem is, they also put off a lot of EMFs and are typically placed close to baby’s crib.
“There’s actually been research on this, including a 2024 double-blind, randomized, placebo-controlled study on adults, which showed that wi-fi baby monitors caused insomnia in some adults.”
August recommends choosing only wired baby monitors that are free of Wi-Fi and Bluetooth for lower EMF exposure for parents and babies/toddlers.
Read more: No-Low Cry Sleep Solutions For Tired Families
10. Choose Microwavable Heated Blankets Over Electric Blankets
Electric blankets are cozy and comforting, but they also deliver a significant amount of EMFs directly to your body.
Instead, try microwavable blankets with natural buckwheat to keep you warm without the radiation.
Weighted blankets are also an excellent EMF-free option that promote relaxation and better sleep.
11. Unplug Speakers
Smart or not, speakers can emit EMFs and should be unplugged at night.
12. Know Where Your Smart Meter Is Located
This is a big one, as Smart Meters are one of the most significant sources of EMF pollution in homes.
Says August, “If it happens to be on a bedroom wall, opt to have it replaced with a non-SmartMeter*.”
The second-best option is to use Smart Meter blocking technology. She also recommends putting a large piece of aluminum foil on the wall to avoid extraneous EMFs from the Smart Meter. A piece of art covers this up nicely.
August suggests using a simple EMF meter to gauge how well the blocker is working.
Note: Electrical companies allow Smart Meter opt-outs, but typically charge a monthly fee for manual maintenance.
13. If You’re Really Sensitive, Move Your Bed Away From The Wall
If you have EMF sensitivity, suspect a wiring issue*, or are very committed to reducing exposure, move your bed away from the wall.
This creates distance between you and the electrical wiring, reducing exposure.
*If you suspect faulty wiring, August recommends contacting a Building Biologist for an assessment.
14. Be Mindful Of Exercise Equipment
Most modern exercise equipment uses EMF-emitting technologies, such as Bluetooth and Wi-Fi.
If you keep exercise equipment in or near your bedroom, turn it off at night to reduce exposure.
15. Choose A Dumb Mattress (or at least unplug it)
If you have a SmartMattress or any type of electrical mattress, program your settings and unplug it at night.
And if you’re ready to upgrade to a non-toxic mattress, check out Avocado Green’s full line of organic, non-toxic mattresses, including springless organic latex foam.
Unsure Where To Start? Start Here…
If all this seems like a lot, that’s because it can be, especially if you’re new to EMF-awareness.
However, every action you take to reduce EMF exposure makes a difference, so don’t feel you need to tackle everything at once.
Here are the three areas August recommends prioritizing, in addition to creating a device-free bedroom:
- Kill the Wi-Fi using a kill switch
- Switch to an analog clock
- Unplug whatever you can before bed
Whether you implement 1, 2, or all 15, know they will all make a difference to your sleep and health.
Check out the following articles for more information and support on creating a healthier relationship with technology and improving sleep naturally.
- Burned out by Screen Time and Doomscrolling? Meet Analog Living
- Should You Try Magnesium for Sleep?
- Do You Need Bluelight-Blocking Glasses?
- Good Sleep Isn’t A Number: A Real Talk On Sleep Tech
To learn more about August Brice and her company, Tech Wellness for consults and EMF-reducing products, visit them at: techwellness.com.
Read more: The Joy of Doing Nothing: Reclaiming Rest in a Productivity-Focused World
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