Health · How-To
Stop Doomscrolling At Night
The glow of a screen can feel like a comforting companion at the end of a long day, but for many of us, it quickly turns into a loop of endless, anxiety-inducing information. 'Doomscrolling'—the habit of compulsively consuming negative news or social media updates late into the night—can disrupt our transition into restful sleep and leave us feeling drained before the next day even begins.
Regaining control over your nighttime habits isn't about shunning technology entirely; it’s about creating intentional boundaries that prioritize your peace of mind. By shifting your focus from the digital feed to restorative pre-sleep rituals, you can protect your sleep quality and improve your overall emotional wellbeing.
What it is
Doomscrolling is the act of continuously scrolling through bad news or stressful content on digital platforms, often despite the fact that it is making you feel anxious or overwhelmed. It is a common behavioral response to uncertainty or a desire to stay informed, but it often triggers a cycle of high stimulation that prevents the brain from entering the 'down-regulation' state necessary for deep, restorative sleep.
Establish a Digital Sunset
Just as the sun sets, your digital activity should too. Try setting a firm 'log-off' time at least 60 minutes before you intend to sleep. By turning off your phone or switching it to 'Do Not Disturb' mode, you remove the physical temptation to check notifications. This window allows your nervous system to decouple from the fast-paced nature of the internet and signals to your body that the day is winding down.
Replace the Scroll with Low-Stimulation Activities
Nature abhors a vacuum, so if you take the phone away, you need to replace it with something else. Engage in low-stimulation habits that don’t require a screen. This might include light stretching, reading a physical book, journaling, or listening to calming ambient soundscapes. These activities help shift your brain from a state of 'information gathering' to a state of 'internal processing,' which is much more conducive to sleep.
Curate Your Digital Environment
If you must use your device in the evenings for non-scrolling purposes, audit your digital environment. Disable notifications for news apps or social media platforms that often lead to negative spirals. Many devices offer 'Focus' modes that limit access to specific distracting apps during certain hours. This guide is for general information only. If you are experiencing pain, injury, or symptoms that concern you, consult a qualified medical professional before proceeding.
Practice Mindfulness and Grounding
When you feel the itch to grab your phone while in bed, acknowledge the urge without judgment. Often, we reach for our phones to distract ourselves from restlessness or racing thoughts. Instead, try a simple grounding exercise: focus on your breath, feel the weight of your body on the mattress, or scan your muscles for tension and consciously release them. If you are struggling with your mental health, please reach out to a qualified professional or contact a crisis line in your country.
When to see a doctor
If you find that your nighttime digital habits are leading to chronic insomnia, significantly interfering with your daily functioning, or causing persistent feelings of anxiety and distress that you are unable to manage through lifestyle changes alone, it is time to seek support. A healthcare provider can help determine if your sleep disruption is related to underlying health concerns and connect you with appropriate resources or specialists.
Breaking the habit of doomscrolling doesn't happen overnight, but small, consistent shifts can lead to significant improvements in your quality of life. By reclaiming your evenings, you allow yourself the space to recharge fully, ensuring you wake up feeling more grounded and capable of handling the day ahead.
Common questions
Why is it so hard to stop scrolling at night?
Digital platforms are often designed to keep us engaged through variable rewards. When we feel stressed, our brains may seek out information as a way to feel in control, creating a loop that is difficult to break without conscious effort.
Is reading on a tablet the same as doomscrolling?
While tablets offer a better interface for reading, they still emit blue light and offer the temptation of notifications. If you use a tablet, ensure it is set to 'Night Shift' or 'Reading Mode' and strictly disable notifications for social media and news.
What if I use my phone as an alarm clock?
If your phone is your alarm, place it across the room so you have to physically get out of bed to turn it off. This removes the temptation to scroll while you are already lying under the covers.
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+ Share your workoutThis guide is general information, not medical advice. If you are experiencing pain, symptoms, or distress that concern you, consult a qualified professional. If you are struggling with your mental health, please reach out to a qualified professional or a crisis line in your country.