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It’s easy to downplay the significance of our morning routines, but a neuroscientist suggests that’s a mistake. Intriguingly, the brain is particularly responsive during the early moments after we wake up.
Although this can be a peaceful time for some, Dr. Wendy Suzuki, a professor at New York University, pointed out that a common habit disrupts this tranquility for many. In a recent Instagram video, she explained: “Your mornings are going wrong, and your brain dislikes it. If you start your day by checking your phone, you miss out on the brain’s prime time.”
Dr. Suzuki indicated that right after waking, the brain enters its ‘peak neuroplastic mode’, a time when it is especially adaptable and ready to learn from experiences and surroundings. Dopamine, known as the ‘feel-good hormone’, is replenished during sleep, making levels particularly high.
However, the expert suggested that using screens immediately can disrupt this process. As reported by the Mirror, she added: “Dopamine and cortisol levels are high, boosting motivation, creativity, and focus.
“Yet, screens can derail this potential. So here’s a test: for the next five mornings, postpone screen use by just 20 minutes. Instead, stretch, jot down three primary goals, or simply enjoy your coffee and thoughts. Observe the changes when you allow your brain to take the lead.”
Furthermore, it’s important to realize that using screens before bed can also adversely affect mental health. Research from King Saud University in Saudi Arabia found that a surprising nine out of ten people used devices before sleeping.
Whilst slightly less than half (41.7%) experienced ‘poor sleep quality’, experts estimated a ‘two-fold’ increase in risk amongst individuals using their mobile phones for ’16 to 30 minutes’ at bedtime.
At the time, the team wrote: “Our findings suggest that employees who use their smartphones more at bedtime have more risk of being poor sleepers. More attention should be drawn to the misuse of smartphones and its effect sleep quality, health and productivity of adults.”
Importantly, this was a ‘cross-sectional study’, meaning it did not conclusively prove phone usage as the direct cause of poor sleep, but instead highlighted a correlation in findings. Nevertheless, other specialists do believe a direct link exists.
Rosey Davidson, a sleep consultant at Just Chill Baby Sleep, previously told Gloucestershire Live that our bedtime habits can significantly impact our sleep quality.
She said: “Looking at phone content late at night affects our sleep by exposing us to blue light, which suppresses melatonin production, a hormone crucial for sleep.
“To improve sleep and mental health, establish a bedtime routine that limits screen time an hour before sleep.” Furthermore, Rosey advises against using phones first thing in the morning, as this habit can greatly influence your mood for the day.
“When we wake up, our brain transitions from the deeper sleep brain waves (like delta and theta waves) through alpha waves and finally to beta waves,” she continued. “This transition makes us more relaxed and suggestible, which is why consuming phone content immediately upon waking can strongly influence our mood and mindset for the day
“Upon waking, take a few moments to breathe and set intentions before reaching for your phone. If you can charge it on the other side of the bedroom, or outside of the bedroom this puts an extra barrier in place.”
