I Stopped Checking My Phone First Thing—My Sleep Improved

I recently stumbled upon the article “Sleep Experts Just Shared the Morning Habit You Should Avoid…” and—I’ll admit it—I was called out. As someone who used to reach for my phone the moment I woke up, I realized this low-key habit might be sabotaging my sleep more than I thought.

The Habit That Sneaks Up on You

According to the BuzzFeed piece, the moment you open your phone in the morning, you’re already jolting your brain into high alert—often before your body has even fully woken up. That early exposure to blue light and incoming stress can throw off your sleep-wake cycle. Plus, it makes it harder to fall asleep the next night.

So that ding, swipe, or notification peek you routinize at first light? Even if it feels harmless, experts say it counts as a decision—a stimulant—and it might prime your sleep clock to run on a weird rhythm.

My Wake-Up Reset

I decided to experiment: instead of reaching for my phone in bed, I do this:

1. Sit up and stretch for 1 minute with my eyes closed.
2. Open the blinds to let in the morning light. That natural glow wakes me up gently.
3. Grab a glass of water. I sip it quietly before checking anything.

Sleep, Interrupted—No More

Since making this tiny change:

• I fall asleep faster at night.
• I wake feeling more refreshed—less groggy.
• I’m calmer in the mornings (no notification-induced stress).

It’s not a perfect sunrise every day—but doing nothing first thing gives my body a real chance to wake on its own terms.

Quick Tips if You Want to Try It

• No phone until you’ve had 30–60 seconds of light and calm.
• Make your wake-up trigger something physical, not digital (like stretching or light exposure).
• Try this for a few nights; pay attention to how you feel before and after sleep.

I’ve been paying closer attention to daily wellness habits ever since I wrote about underreported health breakthroughs — small changes really do add up.