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.

A structured morning routine can significantly improve mental health. Here are some key practices recommended by Andrew Huberman:

1. Morning Light Exposure: Get outside and expose your eyes to natural sunlight as early as possible. This helps set your circadian rhythm, boosts mood, and increases alertness by triggering a healthy cortisol pulse in the morning 1 2.

2. Consistent Wake Time: Try to wake up at the same time every day, even on weekends. This consistency supports better sleep and mental health 3.

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     Morning Sunlight

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     Sunlight and Nature

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     Optimizing Morning Routine

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     Morning Sunlight

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     Morning Routines Unveiled

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3. Physical Activity: Engage in some form of physical exercise shortly after waking up. This could be a walk, stretching, or a workout. Exercise helps release endorphins, improving mood and cognitive function 4 2.

4. Avoid Immediate Work: Delay engaging in work tasks to allow your mind to wake up gradually. This can help maintain the restful benefits of sleep and reduce stress. Rick Rubin shares a similar approach, emphasizing a slow start to the day with minimal work until later in the morning 5.

5. Fixed Meal Times and Limited Caffeine: Having regular meal times and managing caffeine intake can also help regulate energy levels and mood throughout the day 3.

Incorporating these elements into your morning routine can foster better mental health and overall well-being.