Many people consider the first moments after waking up to be unremarkable, but neuroscientist Dr. Wendy Suzuki challenges this notion. According to her, your brain is in a highly receptive state right after you wake up, a time when it is primed for learning and motivation. Yet, one common habit—immediately reaching for your phone—may be undermining this crucial brain function.
Dr. Suzuki, a professor at New York University, explains that after sleep, our brains enter what she calls a “peak neuroplastic mode,” a phase characterized by heightened adaptability facilitated by replenished dopamine and elevated cortisol levels. This natural boost enhances motivation, creativity, and focus. However, engaging with screens during this window hijacks these benefits, disrupting the brain’s optimal state.
She suggests a simple experiment: delay screen use by 20 minutes after waking up for five mornings. Instead, try stretching, journaling your priorities for the day, or simply savoring your coffee while reflecting quietly. This allows your brain to fully activate and take the lead in shaping your day.
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Beyond mornings, evening screen time also poses risks. Research from King Saud University found that using smartphones right before bed correlates strongly with poor sleep quality. Specifically, people who used their devices for 16 to 30 minutes before sleep were twice as likely to experience poor sleep, and those using them for 31 to 45 minutes faced over three times the risk.
While this cross-sectional study does not establish causation, sleep expert Rosey Davidson underscores the impact of screen habits on sleep and mental health. She explains that blue light from screens suppresses melatonin, the hormone essential for restful sleep. Davidson advises limiting screen exposure at least an hour before bedtime and steering clear of phones upon waking to protect mood and mental well-being.
She adds that upon waking, our brains transition from deep sleep waves through to alert waking states, a process during which our minds are highly impressionable. Starting the day without immediate phone use can help maintain a positive mindset. Practical steps like charging phones outside the bedroom create useful barriers against early morning screen fixations.
In essence, rethinking when and how we engage with technology in the mornings and evenings could significantly enhance brain function, mood, and sleep quality.