It’s tempting to keep scrolling through your phone late into the night, but this habit may be hurting your sleep more than you realize.
Fortunately, there are peaceful, sleep-promoting alternatives that your mind and body will thank you for.
Do a body scan
After a long day, your nervous system might still be on high alert.
A body scan helps you check in with your body and release physical tension – an ideal way to calm both body and mind before sleep.
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Write in a journal
Journaling can be a powerful way to unload your thoughts.
By jotting down daily wins or things you’re grateful for, you shift focus away from the negative news cycle and toward reflection and emotional clarity.
Read an uplifting book
Swap screen time for a good old-fashioned paper book. Choose something positive or inspiring.
If you must read on a device, opt for one that doesn’t emit blue light. This small change helps your brain wind down instead of staying alert.
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Talk to someone you trust
Sharing your thoughts with a friend, partner, or roommate can reduce feelings of anxiety.
A supportive conversation before bed can provide a sense of safety and connection – two essentials for restful sleep.
Schedule intentional scroll time
If it’s hard to give up news scrolling entirely, try setting a specific time during the day to catch up – preferably in the afternoon.
Stick to a few reliable sources and turn off notifications at night to protect your peace of mind.
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Do some gentle stretching
Mild movement like stretching or soft yoga helps release physical tension and boosts calming hormones.
It’s a simple way to tell your body, “It’s time to relax”, without over-stimulating your system before sleep.
Listen to soothing sounds
Whether it’s soft music, a sleep meditation, or a guided soundbath, calming audio can help your brain transition from racing thoughts to restful stillness.
These practices give your mind something gentle to focus on as you drift off.
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Create a screen-free bedtime routine
Make it a habit to put your phone away an hour before bed. Light a candle, make herbal tea, or enjoy an offline activity.
With time, your brain will associate this screen-free window with winding down and preparing for sleep.
Try breathing exercises and muscle relaxation
Progressive muscle relaxation, combined with deep breathing, can interrupt your body’s stress response.
Tense and release each muscle group slowly, while focusing on your breath – training your body to enter a restful state.
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Keep your phone out of reach
It may sound basic, but keeping your phone away from your bed truly works.
Out of sight means out of mind – and less temptation to scroll endlessly through negative content when you should be resting.
This article is based on information from Real Simple.