It is tempting to think that the opening moments of our days are rather unimportant, but a neuroscientist has argued this simply is not true. You might be shocked to learn that the brain is remarkably susceptible during the initial period after awakening.
While this can be a tranquil time for some, Dr Wendy Suzuki, a professor at New York University, warned that one practice is spoiling it for others. In a recent Instagram video, she said: “You’ve been starting your day out all wrong, and your brain hates it. If your first move in the morning is checking your phone, your brain misses out on its most powerful window of the day.”
Immediately after awakening, Dr Suzuki maintained that the brain is typically in its ‘peak neuroplastic mode’, which refers to a heightened capacity to adapt and transform based on environment and experience. Dopamine, recognised as the ‘feel-good chemical’, is also restored during sleep, meaning that concentrations are naturally elevated.
However, the expert maintained that anyone reaching for a screen first thing may interfere with this mechanism. According to the Mirror, she continued: “Dopamine and cortisol are naturally high, giving you a boost in motivation, creativity, and focus.
“But screens hijack that potential. So, here’s your experiment. For the next five mornings, delay screen time by just 20 minutes. Instead, stretch. Write down three things you want to focus on. Or, just sit with your coffee and your thoughts. Watch what happens when you give your brain space to lead.”
Beyond this, it is vital to recognise that browsing before bedtime could also have a harmful effect on mental wellbeing, too. Research from King Saud University in Saudi Arabia discovered that a staggering nine out of ten participants engaged in pre-sleep screen usage.
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.”
