The professor at New York University advised against doing one thing first in the morning
It is tempting to think that the first moments of our day are insignificant, but a neuroscientist has argued that this is not true. You might be surprised to learn that the brain is highly impressionable during the initial ‘window’ upon waking.
Although this can be a serene period for some, Dr Wendy Suzuki, a professor at New York University, has cautioned that one habit 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.”
Upon waking, Dr Suzuki explained that the brain is typically in its ‘peak neuroplastic mode’, which describes the brain’s high capacity for adaptation and change due to surroundings and experiences. Sleep also replenishes dopamine, a neurotransmitter known as the ‘feel-good chemical’. As a result, dopamine levels naturally rise.
However, the specialist argued that anyone who turns to a screen first thing may hinder this process. 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.”
It is also worth noting that scrolling before bed could have a negative effect on mental health, as well. A study by researchers from King Saud University in Saudi Arabia found that a staggering nine out of ten participants used screens before bed.
Although less than half (41.7%) reported poor sleep quality, scientists estimated a two-fold increased risk for those using their smartphones for 16-30 minutes before bed. The risk rose to more than threefold for those using their devices for 31-45 minutes at night.
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.”
Crucially, this was a cross-sectional study, meaning it did not prove that phone usage caused poor sleep, but rather highlighted a pattern in the results. However, other experts suggest there may be a causal link between the two.
Rosey Davidson, a sleep consultant at Just Chill Baby Sleep, previously told Gloucestershire Live that our bedtime habits can significantly affect 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.”