Endless Scrolling Keeps You Wide Awake? Give These 7 Alternatives a Shot
Ready to kick your doomscrolling habit and catch some Z's? Here are some awesome alternatives to scroll through negativity that'll help you wind down and relax.
Chill Out Completely
Feeling wound up after a hard day? Your body's sympathetic nervous system might be kicking in, releasing adrenaline like a wild beast. To calm the fuck down, try a body scan. This technique involves paying attention to different parts of your bod, noticing any tension, then letting it go. Ain't that just delightful? The result? A peaceful mind and body, primed for some shut-eye.
Write It Out
Doomscrolling leaves your brain in a gloomy state, soaking in negativity and amplifying worries. Instead of consuming more darkness, try writing in a journal. It's a great way to unwind, especially if you jot down what you're grateful for or list your daily wins. Another fabulous perk? Increased self-awareness. Getting those emotions out of your system helps to release tension and process any crap weighing you down.
Inspire Yourself
Electronic devices are a pain in the ass when it comes to quality sleep. Blue light disrupts your melatonin levels, making your brain think it's the crack of dawn when it's really bedtime. So, ditch the screens and pick up an uplifting book instead. A paper book is the shiz, but an e-book without blue light will do just fine as well. Move your phone away from the bed to avoid the siren call of doomscrolling.
Connect with Others
News alerts and social media notifications can get you all riled up. Instead of keeping it bottled up, open up to a friend, roommate, or partner. Talk about your day, offer support, and embrace the human connection. It's essential to minimize bedtime activities to sleep, sex, and cuddling, as much as possible. If doomscrolling is causing you to feel like you're drowning in despair, it may be worth seeking help from a mental health professional.
Designate Scroll Time
Can't seem to cut down on the news consumption? Set aside a specific block of time to scroll, at least an hour before bed. Turn off the notifications, and stick to a few reputable sources. Check these outlets once a day, preferably in the afternoon, so you've got plenty of time to chill out before hitting the hay. Consider using apps with bedtime reminders to help keep your scrolling in check.
Do Some Stretching
Doomscrolling can leave you feeling on edge and anxious. Kick those negative vibes to the curb with some gentle stretches or yoga. Designed to relax rather than invigorate, these techniques help boost positive hormones and ease your body towards sleep. If movement ain't your thing, try mindfulness breathing and progressive muscle relaxation instead. This process involves taking deep breaths and alternate tension and releasing different muscle groups, starting from your forehead and working your way down.
Listen to Soothing Sounds
Sliding into sleep land can be challenging when your mind's racing with thoughts. To focus your mind and relax your body, try listening to calming music, a sleep meditation, or a sleep story. These sounds will provide a focus point, helping to quiet your racing thoughts so you can drift off to dreamland. Another option? A soundbath. This meditative exercise can last anywhere from 15 minutes to an hour and helps guide you to a state of deep relaxation.
- Realsimple wellness practices like a body scan or mindfulness breathing can help you wind down, promote good health, and improve sleep quality.
- If doomscrolling and negativity are consuming your thoughts before bed, consider replacing it with a productive habit like writing in a journal or reading an uplifting book.
- To protect your sleep and mental health, limit creditline exposure to reputable news sources during designated scroll times, and minimize the use of electronic devices before bed.
- Seek support from friends, roommates, or partners, and embrace the human connection, as it can help expose and alleviate the effects of doomscrolling and negativity on your well-being.
