World Sleep Day: Can't stop doom-scrolling at night? Experts say fix this before it's too late—check out simple tips for better sleep

Have you ever found yourself scrolling through social media late at night, promising yourself, 'just one more video'? Then, before you realise it, an hour has slipped by, and sleep feels impossible to catch. Well, doom scrolling is real, and it might seem like a harmless habit, but it can seriously impact the sleep quality and overall health.

On World Sleep Day, let's discuss how doomscrolling affects sleep quality and how to fix this problem. “Late-night screen time can have a more serious impact on your body than you can think. It can mess with your sleep schedule, eventually damaging the sleep quality. Moreover, disturbed sleep can make you feel tired, restless, cranky, and irritated the next day,” says Dr. Kunal Bahrani, Director of Neurology, Marengo Asia Hospital, Faridabad.

“Not only that, but disturbed sleep or doom-scrolling also leads to mood swings, weakened immunity, high stress levels, and even leads to weight gain, therefore it's better to fix this before it's too late,” he adds.



According to Dr. Bahrani, “To stop doom-scrolling and improve sleep, set concrete boundaries for phone use. No screens, for instance, at least 30 minutes before bed.” Here are some simple tips to fix the sleep health problems:

• Practice some calming activity: Substitute scrolling with some calming activity: read a book or practice relaxation techniques.
• Use apps limiting your phone storage: Use apps limiting your phone usage or reminding you to take breaks.
• Dim the lights: Dim the lights and step away from the screens about an hour before bed, if possible, to create a sleep-friendly environment.
• Use a blue light filter on your phone: Use blue light filters or set your phone on "Do Not Disturb" mode, if possible.

• Create a night routine: This practice will signal to your brain it's time for winding down and resting. Arouba Kabir, a clinical psychologist at Ensowellness, shares a few tips for sleeping well. According to her, “Try to sleep, wake up, and go to bed always on the same schedule. Perhaps read or meditate before bed.” “Spend one hour before bed without looking at a phone, tablet, or computer to avoid seeing blue light. Make the bedroom dark, clean, quiet, and cool,” she adds.
• Avoid caffeine intake: Caffeine or alcohol in the hours before going to bed.
• Exercise and a healthy diet are key: Exercise regularly but not too close to bedtime. Watch the diet, not eating heavy or spicy food too late.

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