EMFs are invisible areas of energy, often referred to as radiation, associated with electrical power and wireless technology. These fields exist everywhere electricity is used, in both natural and human-made forms. The bedroom is a focus for reducing exposure because the body engages in restorative sleep there nightly. Minimizing EMFs during this rest period is a common strategy for lowering total daily exposure.
Reducing Emissions from Wireless Devices
The primary source of EMFs from wireless devices is radiofrequency (RF) radiation, used by Wi-Fi, Bluetooth, and cellular technology. This radiation is constantly emitted by powered and connected devices. The most effective strategy is increasing distance from the source, as field strength decreases rapidly.
Turning off the Wi-Fi router at night is a significant action, easily accomplished using a simple timer. For cell phones, placing the device in airplane mode stops all wireless transmissions. If the phone must remain on for use as an alarm, keep it several feet away from the bed.
Wireless baby monitors are high-frequency RF transmitters often placed close to where a child sleeps. Switching to a wired analog monitor, or placing a digital one at least six feet away, reduces exposure. Replacing DECT phones, which constantly emit RF signals from their base station, with corded landline models eliminates a constant source of radiation.
Managing Electric and Magnetic Fields from Appliances
Standard plug-in electrical devices generate extremely low frequency (ELF) electric and magnetic fields. Electric fields are present whenever a device is plugged in, even if turned off, because voltage is present. Magnetic fields are only generated when current is flowing, meaning the device is turned on and drawing power.
Distance remains the simplest mitigation strategy for these ELF fields, as their strength drops off within a few feet of the source. Electric blankets are a common source of exposure, but they can be turned off and unplugged once the bed is warmed. Placing digital alarm clocks or charging stations at least an arm’s length away from the head of the bed lessens exposure.
Small electric devices like lamps or power strips on nightstands should be unplugged or switched off when not in use to eliminate electric fields. Switching to battery-operated alarm clocks removes a constant source of both electric and magnetic fields. Choosing appliances with lower EMF emissions when purchasing new items is a long-term strategy for reducing ambient ELF levels.
Addressing Wall Wiring and Structural Sources
Structural sources of EMFs include electrical wiring running through the walls and external power infrastructure. Position the bed away from walls containing the electrical meter panel, the main service entrance, or walls shared with neighboring units that may contain strong wiring. Also, move the sleeping area away from internal walls with concentrated electrical outlets or walls running parallel to external power lines.
“Dirty electricity,” also known as line noise, involves high-frequency voltage transients traveling along the standard 60 Hz wiring. This noise is created when modern electronics (such as dimmer switches, computers, LED lights, and switch-mode power supplies) distort the normal smooth sine wave of the electrical current. These high-frequency fields can radiate outward from the wires within the walls and from power cords.
Dirty electricity can be measured using specialized meters and mitigated by installing plug-in filters or a whole-house filter at the main electrical panel. These filters absorb or divert unwanted high-frequency energy from the circuit wiring. However, some plug-in capacitive filters can increase localized 60 Hz magnetic fields, particularly if underlying wiring errors exist, due to the current flow they draw.
Complex wiring errors, such as neutral-to-ground connections, can elevate magnetic fields radiating from the wall wiring. For these structural problems, a professional assessment by a certified specialist or electrician is necessary, as issues must be fixed directly before filter use is recommended. Turning off the circuit breaker that supplies the bedroom at night can eliminate both electric and magnetic fields from the wall wiring, providing a simple, temporary solution.