Do a Body Scan

After a stressful day, it might feel like your mind won’t stop racing. What’s really 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.

Write in a Journal

Doomscrolling primes your brain to expect stressful events and scenarios, says Charlynn Ruan, PhD, clinical psychologist. For example, a story about a home invasion might leave you questioning the safety of your neighborhood, which can then seep into your dreams. As you continue scrolling, you might begin to feel helpless or hopeless about the future. Accordingly, one way to counteract this focus on negativity is by writing in a journal. “Journaling is a great way to unwind, especially if you include what you’re grateful for or a list of daily wins,” she says. Another benefit of journaling is increased self-awareness; writing provides an emotional release, allowing you to explore setbacks or disappointments that are weighing on your mind and keeping you awake.

Read an Uplifting Book

“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,” Ruan 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 doomscroll.

One of the reasons doomscrolling is so habit-forming is because there’s no natural conclusion, like getting to the end of a book chapter. “So, we can easily lose track of time and realize that we’ve stayed up much longer than we intended,” Ruan says.

Lean on Someone for Support

Receiving news alerts and social media notifications throughout the day can leave you feeling on edge. Instead of holding these emotions in, try talking to a friend, roommate, or partner, Wilson suggests. You can ask each other how your day went and offer moral support. “An important part of good sleep hygiene is to limit our bedtime activities to sleep, sex, and cuddling as much as possible,” Ruan says. In addition, consider reaching out to a mental health professional if doomscrolling is affecting your enjoyment of life.

Dedicate a Block of Time for Quality Scrolling

If you’re having trouble cutting down on your news consumption, Ruan recommends that you stop scrolling at least an hour before bed. Wilson agrees, adding that it helps to turn off notifications. Additionally, it might help to pick a couple reputable outlets as your sources for news. Check these outlets once a day, ideally in the afternoon, so you have time to decompress before bed. “If you can find a local news channel that you enjoy, it might help because local outlets tend to cover positive occurrences in your community as opposed to national or international outlets,” Wilson says. “Certain apps have a bedtime reminders option to keep you from losing track of time while scrolling.”

Do Some Gentle Stretching

“Doomscrolling can make us feel anxious and hypervigilant rather than sleepy and calm,” Ruan 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. 

An alternative to stretching or movement is mindfulness breathing and progressive muscle relaxation, she says. This latter combines taking deep breaths and alternating between tensing and relaxing different muscle groups. For example, you can target your forehead by furrowing your brow, holding it for a few seconds, and releasing it while taking deep breaths. The idea is to train your body to relax, which comes in handy when you’re reading the news.

Listen to Soothing Sounds

There are different ways to incorporate sound into your nighttime routine. For example, you can listen to relaxing music to encourage alpha brain wave activity which supports the transition from wakefulness to deep sleep, Ruan says. Or, try listening to a sleep meditation or a sleep story. “This will give your brain something to focus on rather than racing or anxious thoughts,” she says.

Another option is to listen to a soundbath, which can last anywhere from 15 minutes to an hour. A soundbath is a meditative exercise that you can do on your own or by listening to a sound practitioner. For instance, they might lead you in a chant or encourage you to repeat a soothing mantra. “I always tell clients that if you chase sleep, you’ll never catch it,” she says. “Instead, focus on getting as relaxed, content, and peaceful as possible, and you’ll drift off to sleep.”