Addicted to Checking Your Phone While Sleeping or Waking Up? Know How Dangerous It Is for the Brain and Body
Addicted to Checking Your Phone While Sleeping or Waking Up? Know How Dangerous It Is for the Brain and Body
Experts warn of long-term risks from the ‘wake-up scroll’ habit dominating modern lives
Checking notifications, scrolling Instagram or WhatsApp, and diving into emails or office messages, for many, this ritual begins the moment the alarm rings. What starts as “just a few minutes” often stretches into half an hour or more, even before getting out of bed.
This pattern, fuelled by the rise of social media and short-form video apps, may feel rewarding because of the instant dopamine rush. But experts caution that the habit of using mobile phones before sleeping and immediately after waking up is silently harming both body and mind.
The impact on the brain
When we wake up, the brain naturally shifts from a restful delta state to a dreamy theta state, then to alpha (relaxed but awake), and finally to beta (fully alert). Using a phone immediately after waking up forces the brain to leap straight from delta to beta, a jarring transition linked to stress, anxiety, irritability, and reduced productivity.
Instead of starting the day with calmness, early exposure to social media posts, alarming headlines, or work-related emails floods the brain with information overload. Experts say this tires the mind prematurely, lowering concentration, slowing decision-making, and leaving one lethargic.
The toll on the body
- Eye health: The blue light from screens irritates the eyes, causing dryness, headaches, and discomfort when viewed right after waking.
- Posture: Using a phone while lying down strains the neck and back, and long-term repetition can contribute to spinal issues.
- Stress cycle: Beginning the day with a barrage of notifications primes the body for fatigue and restlessness instead of energy and focus.
The scale of the problem
A report by Boston Consulting Group earlier this year revealed that 84% of Indian smartphone users check their phones within 15 minutes of waking up. Experts warn this behaviour is not just widespread but deeply damaging.
Why mornings matter most
Scientists liken the early morning brain to a clean slate. This is the ideal time to fill it with positive thoughts, light activity, or calm routines. Instead, constant exposure to screens in these moments disrupts mental balance, fuels anxiety, and reduces focus throughout the day.
