Technology
Your phone shares data at night: Here’s how to stop it
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If your smartphone stays on your bedside table overnight, it stays busy long after you fall asleep.
Even while it appears idle, your phone continues to send and receive data in the background. Some of that activity is expected. Your device checks for security patches, syncs system settings and keeps essential services running. Other data transfers are far less obvious and far less necessary.
Experts warn that smartphones routinely transmit tracking and advertising signals without you fully realizing it. In many cases, that data includes information that should only be shared with clear and informed consent.
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Even while you sleep, a nearby smartphone can continue sending and receiving data in the background. (Getty Images/monkeybusinessimages)
What data your phone sends while you sleep
Your phone is not just charging overnight. It operates in a continuous data loop that generally falls into two categories.
Legitimate system data
This includes updates, crash reports and basic diagnostics. Operating systems rely on this information to fix bugs, improve stability and protect against security threats. In most cases, this data collection is disclosed and configurable.
Tracking and advertising data
This is where concerns grow. Smartphones also transmit location signals, device identifiers, advertising IDs, usage patterns and app behavior data. Companies combine this information to build detailed user profiles and deliver targeted ads that promise higher engagement. The problem is that the line between necessary diagnostics and commercial tracking is often blurry. Many of us never realize how much data flows out of our phones overnight.
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Phones often stay active overnight, syncing apps, checking networks and refreshing data unless you limit background activity. (Kurt “CyberGuy” Knutsson)
What we know about phone tracking today
Independent academic investigations found that some Android devices transmitted data linked to tracking behaviors involving major companies like Meta and Yandex. The research, conducted by teams from IMDEA Networks Institute and European universities, showed that certain apps and services continued communicating with external servers even after users attempted to limit tracking. The researchers observed data flows that could link web activity with app identifiers, raising concerns about how effectively privacy controls were enforced at the system level.
There is also long-standing concern around smartphones appearing to “listen” to conversations. While no public evidence shows that phones actively record private speech for advertising, many users report ads that closely mirror recent conversations. At a minimum, aggressive data collection combined with location, app usage and search history can make these moments feel unsettling.
Despite years of scrutiny, most smartphones still operate this way today. The good news is that you can reduce how much data leaves your device.
How to protect yourself from overnight data sharing
You do not need to give up your smartphone to regain control. Small settings changes can make a real difference.
1) Review app permissions
Start with your installed apps. Focus on those with access to your location, microphone, camera and tracking data. Only allow sensitive permissions while the app is in use. Be especially cautious with apps that run continuously in the background.
How to review app permissions on iPhone
- Open Settings
- Tap Privacy & Security
- Tap Location Services, Microphone, Camera or Tracking
- Select an app from the list
- Choose While Using the App or Never when available
For tracking controls:
- Go to Settings
- Click Privacy & Security
- Tap Tracking
- Turn off Allow Apps to Request to Track
This prevents apps from accessing your advertising identifier and sharing activity across apps and websites.
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Turning off app tracking on your iPhone blocks apps from linking your activity across other apps and websites. (Kurt “CyberGuy” Knutsson)
How to review app permissions on Android
Settings may vary depending on your Android phone’s manufacturer.
- Open Settings
- Tap Privacy & Security or Security and privacy
- Click More privacy settings
- Tap Permission Manager
- Select Location, Microphone, Camera or Sensors
- Tap an app and choose Allow only while using the app or Don’t allow
To review background access:
- Go to Settings
- Click Apps
- Select an app
- Tap Mobile data & Wi-Fi
- Turn off Background data if the app does not need constant access
This limits silent data transfers when the app is not actively open.
2) Limit background activity
Disabling background activity reduces how often apps sync data when you are not using them. This also limits automatic cloud activity. Keep in mind that this may affect real-time backups or notifications. Weigh the convenience against the privacy trade-off.
How to limit background activity on iPhone
Turn off Background App Refresh
- Open Settings
- Tap General
- Tap Background App Refresh
- Tap Background App Refresh at the top
- Select Off or Wi-Fi
To disable it for specific apps:
- Stay on the Background App Refresh screen
- Toggle off apps that do not need to update in the background
This prevents apps from quietly syncing data when they are not open.
How to limit background activity on Android
Settings may vary depending on your Android phone’s manufacturer.
Restrict background data
- Open Settings
- Tap Apps
- Select an app
- Tap Mobile data & Wi-Fi
- Turn off Background data
Restrict background battery usage
- From the app’s settings screen, tap Battery
- Select Restricted or Limit background usage
This reduces background syncing and prevents apps from running silently when you are not actively using them.
3) Turn off personalized advertising
Personalized ads rely on device identifiers and activity data collected across apps. Turning this off limits how your behavior is used for ad targeting, even when your phone is idle.
How to turn off personalized ads on iPhone
- Open Settings
- Tap Privacy & Security
- Tap Tracking
- Turn off Allow Apps to Request to Track
To limit Apple ads:
- Go to Settings
- Click Privacy & Security
- Tap Apple Advertising
- Turn off Personalized Ads
This reduces ad targeting based on your activity within Apple services.
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Disabling personalized ads reduces how your behavior is used to target ads, even when your phone is idle. (Kurt “CyberGuy” Knutsson)
How to turn off personalized ads on Android
Settings may vary depending on your Android phone’s manufacturer.
- Open Settings
- Tap Privacy & Security or Security and privacy
- Click More privacy settings
- Tap Ads or Advertising
- Tap Delete advertising ID or Opt out of Ads Personalization
- Click Delete advertising ID
You can also reset your advertising ID from this menu to break the link between past activity and future ads.
This limits how apps and advertisers track behavior across apps and websites.
4) Consider a VPN
A reputable VPN can help obscure your IP address and reduce certain forms of network-based tracking. It does not stop all data collection, but it adds a layer of protection, especially on shared or public networks.
For the best VPN software, see my expert review of the best VPNs for browsing the web privately on your Windows, Mac, Android and iOS devices at Cyberguy.com.
5) Remove your data from broker sites
Even if you lock down your phone, much of your personal information already exists online. Data brokers collect and sell details like your name, address, phone number and browsing behavior.
Using a reputable data removal service can help locate and remove your information from these sites. This reduces how easily advertisers and third parties can link your phone activity to your real identity.
For ongoing protection, these services do all the work for you by actively monitoring and systematically erasing your personal information from hundreds of websites. It’s what gives me peace of mind and has proven to be the most effective way to erase your personal data from the internet. By limiting the information available, you reduce the risk of scammers cross-referencing data from breaches with information they might find on the dark web, making it harder for them to target you.
Check out my top picks for data removal services and get a free scan to find out if your personal information is already out on the web by visiting Cyberguy.com.
Get a free scan to find out if your personal information is already out on the web: Cyberguy.com.
6) Use airplane mode or power off at night
If overnight data sharing concerns you, the simplest option is also the most effective. Turning your phone off or using airplane mode cuts off wireless communication while still allowing alarms to work.
How to turn on airplane mode on iPhone
- Open Control Center by swiping down from the top right corner
- Tap the airplane icon so it turns orange
- Confirm that cellular, Wi Fi and Bluetooth turned off
How to turn on airplane mode on Android
Settings may vary depending on your Android phone’s manufacturer.
- Swipe down from the top of the screen to open Quick Settings
- Tap the airplane mode icon
- Check that mobile data, Wi Fi and Bluetooth are disabled
If you still want Bluetooth for a watch or headphones, you can turn it back on manually after enabling airplane mode. This keeps most background data transfers blocked while you sleep.
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Kurt’s key takeaways
Your smartphone works around the clock, even when you do not. Some background data sharing keeps your device secure and functional. Other data collection exists primarily to fuel tracking and advertising. The key is awareness and control. By tightening permissions, limiting background activity and disabling ad personalization, you reduce how much of your personal data leaves your phone while you sleep. Privacy is not about fear. It is about informed choices.
Do you leave your phone fully on overnight, or will tonight be the night you finally switch it off? Let us know by writing to us at Cyberguy.com.
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Copyright 2026 CyberGuy.com. All rights reserved.
Technology
Google’s Nest Thermostat has hit its best price of the year
If you’re looking for a relatively affordable way to cut down on cooling costs, Google’s Nest Thermostat can help. It’s packed with smart controls and energy-saving features, and right now it’s on sale in white for $79 ($50 off), which is its best price of the year, at Amazon.
The smart thermostat is quick to install and makes it easy to adjust your home’s temperature whether you’re relaxing in bed or on your way home thanks to the Google Home app. You can also create schedules and control it with your voice using Google Assistant, Alexa, or another Matter-compatible voice assistant.
Once it’s set up, the Nest Thermostat can automatically turn the temperature down when you’re away to help reduce unnecessary energy use, while Google’s Savings Finder feature suggests additional ways to save over time. It also monitors your HVAC system and can alert you if something doesn’t seem right, making it easier to stay on top of maintenance before small issues become bigger, more expensive ones. If you’re eligible, Nest Renew can also automatically shift some of your heating and cooling to times when electricity is cleaner or cheaper.
That said, this is Google’s entry-level model from 2020, so you do miss out on some of the premium features found on the latest Nest Learning Thermostat. Unlike the flagship version, it won’t learn your schedule automatically over time, for example, and lacks support for Nest Temperature Sensors that let you prioritize the temperature in a specific room. Even so, if all you want is an easy way to adjust your home’s temperature remotely and potentially lower your energy bills, the Nest Thermostat is still a solid investment at this price.
Technology
Medical identity theft follows you into the doctor’s office
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The Justice Department recently charged 455 people in its annual National Health Care Fraud Takedown. The cases involve more than $6.5 billion in alleged false claims. More state Medicaid units took part than in any prior year. Ninety of the accused are doctors or other licensed medical professionals. The DOJ says prosecutors still must prove the charges in court.
Many schemes used other people’s medical identities. Prosecutors also added aggravated identity theft charges in cases across dozens of states. In one case, the co-owner of a Virginia mental health company allegedly paid homeless people with hotel stays. Prosecutors say the company used their Medicaid numbers, then billed Medicaid for crisis services the patients never got.
For the people whose numbers got used, the case file may eventually close. Their medical records may not be so easy to fix. Once someone else’s treatment shows up under your name, it can add wrong information to your chart. It can also use up insurance benefits you may need later. That is harder to undo than canceling a credit card.
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DR OZ WARNS MEDICARE SCAMMERS ARE STEALING BILLIONS — AND YOUR PERSONAL INFORMATION COULD BE NEXT
Medical identity theft can put someone else’s claims, prescriptions or diagnoses into your health records, creating problems that can follow you into a doctor’s office. (iStock)
The identity thief’s treatment gets written into your file
Medical identity theft happens when someone uses your name, Social Security number (SSN), health insurance account number, or Medicare number to see a doctor, fill a prescription, buy medical equipment, or submit a claim, according to the Federal Trade Commission (FTC).
When care is billed under your name, the thief’s health information can blend into yours. The FTC warns that mixed records can affect the care you’re able to get and the benefits you are able to use. A blood type, a drug allergy, a diagnosis, or a prescription that belongs to a stranger can sit in the file a physician reads before treating you.
Data breaches can feed the market for medical identity theft
Hospitals and insurers hold the exact records that make the fraud work, and those records are stolen often. This does not mean every healthcare breach leads to fraud. However, it explains why your insurance number, Medicare number, SSN and medical records can become valuable long after a breach notice arrives.
This spring, NYC Health + Hospitals reported that an intruder had copied files that may have included health insurance information, medical information, biometric data, billing data and other personal information. The breach was later reported to affect roughly 1.8 million current and former patients and employees.
Once a name, SSN, insurance number, Medicare number or medical record reaches a criminal marketplace, it can be resold to operators who bill under someone else’s identity.
Treat your insurance card like a credit card
Your health insurance and Medicare numbers are what these operations need, so the FTC recommends guarding them the way you would a payment card.
- Keep enrollment forms, benefit statements, and prescription labels somewhere secure, and shred them before throwing them out.
- When a doctor’s office asks for your SSN, ask whether it can use another identifier or the last four digits instead.
- Be wary of anyone who calls, texts, or emails offering free braces, genetic tests, or medical supplies in exchange for your Medicare number; several of the schemes in the June takedown billed Medicare for exactly those items.
- If you are on Medicare, create or log in to your secure Medicare account and review your claims. You can also check your Medicare Summary Notice for services, supplies or equipment you do not recognize. If something looks wrong, call 1-800-MEDICARE.
HOSPICE FRAUD USES STOLEN IDENTITIES FOR FAKE PATIENTS
Experts urge patients to treat insurance cards like credit cards and quickly challenge unfamiliar medical bills, claims or benefits notices. (iStock)
Your credit report may never flag this fraud
Because a fraudulent medical claim runs through insurance and provider systems instead of a credit check, it skips the alerts most people rely on.
Here’s what the FTC says you should look out for:
- A bill or an Explanation of Benefits (EOB) statement for care you never received
- A call from a debt collector about a medical debt you do not owe
- A medical collection you do not recognize on your credit report
- A notice from your insurer that you have reached your benefit limit
- A Medicare Summary Notice that lists services, supplies or equipment you never received
What to do first if a medical claim looks wrong
If a bill, EOB or Medicare notice shows care you never received, move quickly and keep everything in writing.
1) Call your insurer or Medicare directly
Call your insurer or Medicare using the number on your card, not a number from a random text, email or voicemail.
2) Get the claim details
Ask for the provider name, date of service, claim number and service details.
3) Request the records in writing
Contact the provider in writing and request the medical or billing records tied to that claim.
4) Report the error
Report the error to your insurer’s fraud department.
5) File an identity theft report
File a report at IdentityTheft.gov if your medical identity was used. That gives you a recovery plan and documentation you may need if fraudulent bills or collections show up later.
6) Save every document
Keep copies of every bill, EOB, letter, portal message, police report and case number.
Correcting a medical file is slower than disputing a charge
Request your records from every provider, clinic, pharmacy, lab and insurer the thief may have used, then report each error in writing. Under HIPAA, a provider generally has 30 days to give you access to your records after a written request, with a possible 30-day extension.
Fixing the record itself can take longer. HHS says a covered provider or health plan usually has up to 60 days to act on a request to amend a medical record, with a possible 30-day extension in certain cases. If the provider or plan created the wrong information, it must amend inaccurate or incomplete information.
There’s one catch, though: a provider may refuse to release records that now contain a stranger’s information, citing that person’s privacy. If that happens, ask for the provider’s privacy officer or patient advocate. You can also file a complaint with the U.S. Department of Health and Human Services Office for Civil Rights if you do not get your records or an explanation within the required window.
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Stolen Medicare, Medicaid or insurance numbers can be used to bill for care, medical equipment or prescriptions patients never received. (kali9/Getty Images)
A credit freeze alone won’t stop a claim under your insurance
A freeze blocks new accounts, but it does nothing about a claim filed with your insurance number. Because medical identity theft can move without touching your credit file, monitoring where your personal information appears is the earliest way to act on it.
An identity theft protection service can monitor the dark web, data broker sites and people-search sites for exposed SSNs, driver’s license numbers, medical ID numbers and email addresses. It can also track all three credit bureaus for medical collections that may follow and flag public-record changes tied to your name.
If misuse happens, some services include fraud resolution support to help you request records, dispute fraudulent claims and work with providers, insurers and credit bureaus. Some plans also include identity theft insurance for eligible recovery costs.
No service can prevent every misuse of your medical identity. However, ongoing monitoring may flag exposed information before another person’s treatment reaches your records and your insurance.
See my tips and best picks on Best Identity Theft Protection at CyberGuy.com.
Kurt’s key takeaways
Medical identity theft hits in a place most of us rarely check: our health records. A stolen credit card can usually be canceled quickly. A stolen Medicare or insurance number can create fake claims, wrong diagnoses and benefit headaches that follow you long after the fraud case ends. I would not wait for a credit alert here. Check your EOBs, Medicare Summary Notices and insurer portals for visits, prescriptions or equipment you never received. Also, treat your insurance card like a payment card. Do not give the number to anyone who calls, texts or emails out of nowhere with a free offer. The most important thing is to act fast. Call your insurer or Medicare, ask for the claim details and request your medical records in writing. Then file at IdentityTheft.gov, so you have the paperwork you need if fraudulent bills or collections show up later.
Have you ever spotted a medical bill, insurance claim or EOB for care you never received? Let us know by writing to us at CyberGuy.com.
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Copyright 2026 CyberGuy.com. All rights reserved.
Technology
Meta is reportedly working on smart glasses that would be recording all the time
Meta might be the next company to make an always-on AI wearable. The company is working on prototype “super sensing” always-aware smart glasses that could continuously record audio and snap photos “every few seconds,” according to the Financial Times. The wearer could then ask Meta AI about the captured audio and images.
However, the images and audio might not be directly available to the user. Here’s how the FT describes one way the glasses could use the data:
In one proposed system, raw footage and audio would not be stored by Meta or made available to the user, several people said. Instead, the metadata from that audio and images would be extracted and uploaded to the server for Meta’s AI to query, which proponents argue would have fewer privacy implications.
But currently, Meta is planning for the LED recording indicator to remain off in “super sensing” mode, the FT reports. In a July 2025 whitepaper, the company said that it would reserve the LED indicator for “active capture” scenarios where the user is saving photos or videos, and leave it off during “AI Feature” use — such as scanning a menu — to avoid users becoming too used to the indicator. (If the indicator was on during the “super sensing” mode, it might also be harder to know when the glasses are actually recording video.)
Meta is also discussing if it would use the captured data for training its AI models. It may also bring the “super sensing” features to glasses it has already released, the FT says.
“While we don’t comment on internal prototypes, we’re committed to getting our glasses right because they need to be loved by both people wearing them and those around them,” Meta spokesperson Dave Arnold says in a statement to The Verge. Arnold also notes that “Our approach has been to develop new technologies that will help people throughout their day, with privacy built in from the ground up.”
Meta hasn’t been shy about some type of always-aware glasses being a possibility. CEO Mark Zuckerberg, in the company’s Q1 2026 earnings call, said that he was “really excited to see the glasses evolve from being able to answer questions to being able to be a personal agent that’s with you all day long, helping you remember things and achieve your goals.” In a March blog post about new Ray-Ban Meta glasses, the company wrote that “with ongoing software updates, Meta AI on glasses will transition from something you have to prompt with a question each time, to a more continuous, in-the-moment assistant that can help throughout the day.”
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