5 ways morning screentime can impact your health

If you're like most people, you probably wake up, silence your alarm, and start scrolling before you've even left the bed.

Data from Virgin Media O2 shows that this habit is nearly universal, with network traffic spiking "immediately after 6am, 7am and 8am," as "[m]illions of people pick up their phone on the hour — likely when most alarms are set for — and begin scrolling," the Independent reports.

That automatic reach for the phone has become so common that it's influencing resolutions. According to the Independent, over a third of Britons said they planned to reduce their screen time as part of the New Year's resolution earlier this year.

However, health experts say that checking your phone soon after you wake up can negatively impact people's mental and physical functions.

Here are five ways morning screentime can be detrimental to your health:

1. It taxes your brain before the day begins

According to Antonio Kalentzis, a psychologist and member of the British Psychological Society, "when you wake up, your brain is in a state called 'sleep inertia,' a groggy transition between sleep and wakefulness. This is a delicate period when your cognitive functions are not yet fully restored."

"Grabbing your phone and flooding your brain with notifications, social media feeds, or emails overstimulates your prefrontal cortex, which is responsible for decision-making and impulse control," Kalentzis added. "This barrage of information can lead to mental fatigue before you've even gotten out of bed, making your mind feel cluttered and less focused for the rest of the day."

2. It interferes with natural sleep cycles

Research has found that phone and screen use are associated with disruptions in circadian rhythm, or the natural sleep-wake cycle. Blue light emitted from your phone can inhibit the production of melatonin, which is a hormone that helps you feel tired and fall asleep at night.

Although melatonin disruptions are more impactful at night, "reaching for your phone in the morning reinforces a screen dependency that can disturb your natural sleep-wake rhythm," Kalentzis said.

He added that "stress-inducing notifications or emails can prematurely activate your stress response, cutting short the restful state your body needs to transition effectively into the day."

5. It encourages procrastination

That quick scroll you tell yourself will only last a minute often drags your morning momentum off track.

"Instead of starting your day with intention and focus, you risk falling into the trap of passive consumption," Kalentzis said. "The dopamine hit from this habit can make it harder to transition to more meaningful activities, setting a sluggish tone for the day and reducing overall productivity."

How to cut down on your morning screentime

A simple way to avoid using your phone right away in the morning is to charge it outside of your bedroom.

Hector Hughes, a wellness expert and cofounder of the digital detox cabin company Unplugged, also warned against using your phone as an alarm. "Avoid using your phone as an alarm as reaching for it first thing in the morning prompts you to start your day reading emails or scrolling the gram," Hughes said. Instead, he recommended using a sunlight stimulating alarm clock, which can help your brain and body wake up more naturally.

Other changes can help you avoid going straight to social media apps in the morning. "Delete the apps you don't want to be habitually scrolling," Hughes advised. "It's easy to re-download them if you want to check in, but removing them from your home screen will make it harder for you to open them in any idle moment."

Some products, such Brick and Unpluq, can help block distracting apps, while apps like Jomo and Forest can help people use their phones more intentionally.

Replacing screen time with something restorative makes a difference, too. "Develop a morning routine that excites you, whether it's journaling, stretching, or going for a walk," Kalentzis said. "Create space for proactive habits like exercising or simply enjoying a peaceful cup of coffee."

Ultimately, even small changes can have an impact. "Start small — two minutes, then longer — and you will see, unequivocally, that your day will be so different in the best of ways," Montminy said.