ITV’s Dr. Amir Khan Issues Urgent Warning About Common Morning Habit—“Everyone Does It”
Most of us have morning routines to help kickstart the day, but there’s one common habit that could actually be doing more harm than good. Dr Amir Khan, a familiar face on ITV’s daytime shows like Good Morning Britain and This Morning, has warned that reaching for your phone as soon as you wake up could be setting you up for stress and distraction.
While it might seem harmless to check your social media or emails right away, Dr Khan says this habit can flood the brain with information before it’s had the chance to fully wake up. “It can cause instant stress and overstimulation,” he explained. “It can lead to a rise in our stress hormone (cortisol), which can make us anxious before we even start the day.”
That early-morning scroll might throw off your sleep cycle, raise your stress levels, and even reduce your ability to concentrate. Dr Khan adds that this habit gets your mind prepped for distractions rather than helping it gently transition from sleep to wakefulness. Instead of setting out your intentions for the day, you’re immediately bombarded with notifications, which can leave you feeling scattered and unprepared for the day ahead, reported the Mirror.
It’s not just about stress—using your phone first thing can also mess with your mood. Dr Khan pointed out that studies show excessive phone use in the morning is linked to higher stress levels and a lower mood as the day goes on. Plus, there’s the issue of blue light. When you first wake up, your eyes are more sensitive, so instant exposure to blue light can interfere with your body’s natural wake-up process and lead to eye strain.
So, what should you be doing instead? Dr Khan recommends starting your day with healthier habits that promote a calm and focused mind. He suggests waking up a little earlier, exercising, eating a healthy breakfast, meditating, and staying hydrated with a glass of water. If you absolutely must check your phone, he advises waiting at least 30 minutes. This gives your body a chance to wake up properly and helps avoid that early cortisol spike.
Sleep experts also suggest building a morning routine that includes activities like stretching, journaling, or meditation, which can help your mind and body ease into the day. If you can’t resist the temptation of your phone, using a blue light filter might help reduce the impact on your sleep cycle.
Ultimately, if you want to set yourself up for a calmer, more productive day, it might be time to ditch the phone first thing and embrace a more mindful morning routine.