Using phone after waking up

Using your phone immediately after waking up can interfere with capturing valuable information and creative insights generated during sleep. Andrew Huberman suggests avoiding looking at your phone for at least the first 30 minutes after waking to prevent overshadowing the mental processes carried over from sleep. This can help maintain the benefits of sleep-related neural reorganization and creativity expansion 1.

For those using sleep trackers, there's a condition called "orthosomnia," where an obsession with sleep data disrupts sleep quality. To mitigate this, Andrew Huberman recommends not checking your sleep tracker or phone for at least the first 60 minutes after waking 2.

Moreover, using night modes or airplane mode on your phone, and avoiding screen interactions 90 minutes to two hours before bedtime, can significantly improve sleep quality by minimizing light exposure and distractions 3. This practice helps protect your sleep and supports overall better health.