“Doom scrolling is when you have the urge to reach for your phone and scroll through news articles, which are typically negative,” says Lienna Wilson, PsyD, licensed psychologist. “It’s even more detrimental at night because doom scrolling can activate your body’s stress response, which can cause insomnia or disturb your sleep.” After a stressful day, it might feel like your mind won’t stop racing. What’s happening is your sympathetic nervous system is releasing a hormone called adrenaline, which prepares you to fight or flee in an emergency, Wilson explains. You might notice your breathing or heart rate increasing or your palms getting sweaty. Rather than reaching for your phone, she suggests doing a body scan. “During a body scan, you pay attention to different parts of your body, notice tension in those parts, and then try to let go of that tension,” she says. This technique can help you relax physically and emotionally before bed. “Doom scrolling can make us feel anxious and hypervigilant rather than sleepy and calm,” Runa says. One way to boost positive hormones is with exercise—just make sure to avoid doing anything too strenuous before bedtime. She suggests doing some stretches or gentle yoga, which are designed to relax rather than invigorate your body. Electronic devices expose you to blue light, which suppresses the melatonin in your brain and confuses it into thinking it’s time to wake up,” Runa says. Her advice is to read a book that’s positive or inspiring. “Reading a paper book is the most relaxing, but you can also read on a device if it’s one without blue light,” she adds. It’s also a good idea to move your phone away from your bed so you’re not tempted to doom scroll.
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