In today’s always-connected world, it’s easy to lose track of time while endlessly scrolling through news feeds, social media, or sensational headlines late into the night. This habit—commonly known as doom scrolling—can feel like a way to stay informed or unwind, but it often does the opposite. Research shows that doom scrolling before bed can significantly disrupt your sleep and take a toll on your mental health.
Thank you for reading this post, don't forget to subscribe!In this article, we’ll explore the dangers of doom scrolling, how it affects your body and mind, and tips for breaking the habit to get better sleep.
What is Doom Scrolling?
Doom scrolling (also spelled “doom surfing”) refers to the compulsive act of continuously scrolling through negative news or distressing content, particularly on smartphones or tablets. This behavior often escalates during times of crisis, such as global pandemics, political unrest, or natural disasters.
While staying informed is important, doom scrolling before sleep can quickly spiral into a cycle of anxiety, overthinking, and insomnia.
Why Doom Scrolling is Especially Harmful Before Bed
1. Increased Stress and Anxiety
One of the most damaging effects of doom scrolling is how it elevates stress levels. Consuming emotionally charged content late at night triggers your brain’s stress response. Instead of winding down, your mind becomes more alert, anxious, or overwhelmed.
When you expose yourself to disturbing news or social media arguments before bed, your brain doesn’t get the chance to relax. Elevated cortisol levels interfere with your ability to fall and stay asleep, contributing to poor sleep quality.
2. Blue Light Exposure Disrupts Melatonin Production
Screens emit blue light, which has been shown to suppress melatonin, the hormone that regulates your sleep-wake cycle. Doom scrolling typically involves prolonged screen time in a dark room, which intensifies this effect.
Even if you’re tired, reduced melatonin can delay your ability to fall asleep. This is why blue light and sleep don’t mix—especially at night.
3. Sleep Deprivation and Next-Day Fatigue
Engaging in doom scrolling at night can extend bedtime by 30 minutes, an hour, or even longer. This robs your body of much-needed restorative sleep. Over time, this leads to sleep deprivation, which is linked to mood swings, poor concentration, and weakened immune function.
If you frequently wake up feeling groggy or irritable, your nighttime scrolling may be to blame.
The Psychological Toll of Doom Scrolling
1. Fear of Missing Out (FOMO)
Doom scrolling often stems from a desire to stay informed. The fear that you’ll miss a breaking story or important update can compel you to keep refreshing your feed. Unfortunately, this FOMO worsens anxiety and prevents your brain from disconnecting and entering a restful state.
2. Negative Thought Patterns
Exposure to distressing content—such as global tragedies, economic instability, or societal conflict—can reinforce negative thinking. Over time, this contributes to rumination, a state of mind where you dwell on negative experiences, which can worsen depression or anxiety symptoms.
3. Tech Addiction and Compulsive Behavior
Doom scrolling is often a symptom of a tech addiction pattern. Like other forms of compulsive behavior, it can feel impossible to stop even when you’re aware of its harmful effects. This reinforces a cycle that damages both mental well-being and sleep hygiene.
Tips to Stop Doom Scrolling and Sleep Better
1. Create a Screen-Free Bedtime Routine
Design a relaxing evening routine that doesn’t involve screens. Replace scrolling with activities that encourage calm, such as:
- Reading a physical book
- Gentle stretching or yoga
- Listening to soothing music or a podcast
- Practicing meditation or deep breathing
Establishing a screen-free wind-down period 30–60 minutes before bed can dramatically improve sleep quality.
2. Use Night Mode or Blue Light Filters
If avoiding screens completely isn’t realistic, make use of features like Night Shift on Apple devices or blue light blocking apps on Android. Better yet, wear blue light-blocking glasses in the evening to minimize the impact on melatonin production.
3. Set Boundaries with Social Media and News
Unfollow accounts that consistently share distressing or sensational content. Limit the time you spend on news apps or social media platforms, especially in the evening. You can use tools like:
- Screen time reports
- App timers
- Do Not Disturb mode
Consider scheduling a daily “news check-in” earlier in the day so you’re not tempted to scroll at night.
4. Charge Your Phone Outside the Bedroom
Keep your phone out of reach by charging it in a separate room. This simple act creates physical distance between you and the temptation to scroll. Replace it with an analog alarm clock if you rely on your phone to wake up.
5. Practice Digital Mindfulness
Be mindful of what you consume. Ask yourself:
- “Is this helping me feel better or worse?”
- “Is it urgent for me to know this right now?”
- “Am I scrolling out of habit or purpose?”
Becoming more conscious of your scrolling habits can help you make healthier choices and cultivate better sleep habits.
The Long-Term Benefits of Reducing Doom Scrolling
Cutting back on doom scrolling—especially at night—can yield several benefits, including:
- Improved sleep quality
- Lower stress and anxiety levels
- Better focus and emotional resilience
- Healthier boundaries with technology
- A more positive mindset
When you prioritize rest and recovery, you give your mind and body the tools they need to perform at their best. Reclaiming your evenings from the dark side of doom scrolling is one of the simplest, most impactful changes you can make.
Also read: The Effects Of Sleeping With Your Phone Nearby
Take Control of Your Nights
Doom scrolling before bed may seem harmless, but it can quietly erode your mental health and disturb your natural sleep cycle. The good news is that you have the power to break the habit and establish healthier nighttime rituals.
By understanding the effects of screen time on sleep and taking small but consistent steps to set digital boundaries, you can enjoy restful sleep, feel more energized, and wake up ready to face the day.