Stop Doomscrolling Before Bed: Your New Screen-Free Bedtime Routine

Why Doomscrolling Hurts Your Sleep

You’ve lived this moment: you lie down tired, reach for your phone “just for a minute,” and suddenly it’s way past bedtime. You’re deep into alarming headlines, random reels, and content you didn’t plan to see. That late-night spiral is exactly why experts recommend you stop doomscrolling before bed.

Doomscrolling activates your brain’s stress circuits. Negative news, social comparison, and endless feeds keep your mind in alert mode when it should be settling down. Blue light adds another layer by suppressing melatonin—the hormone that signals sleep.

The result? Delayed sleep, lighter sleep, and a mood that suffers the next day. It’s not a lack of discipline; your brain is simply overstimulated. To feel well-rested, you need a softer way to transition out of the day and that’s where a screen-free bedtime routine becomes a game-changer.

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Why a Screen-Free Bedtime Routine Helps

A screen-free routine isn’t about restriction; it’s about relief. When you put away your devices and pick up something tactile, your brain shifts from consuming chaos to creating calm.

Doodling, colouring with ACBs Books, or working on a simple circzles circular wooden puzzle activates parts of the brain linked to relaxation and gentle focus. Even just a few minutes of low-pressure art can help reduce cortisol, steady your breathing, and calm your nervous system, pulling it away from the constant hum of notifications and updates.

That’s exactly why CogZart builds hands-on, screen-free cognitive-enhancing tools. They give your brain a soothing alternative during moments you’d otherwise start scrolling. A digital detox before bed doesn’t need to feel like a rule—it can feel like a ritual your mind looks forward to.

A Simple 10-Minute Ritual to Replace Doomscrolling

Try this for one week. It’s small, doable, and surprisingly effective.

1. Set a Phone Curfew- Place your phone away from the bed at least 30 minutes before sleep. The distance helps your mind detach.

2. Keep Creative Tools Nearby Put an Affirmative colouring book, a simple notebook, or a small tactile puzzle beside your pillow. Add a pen or two colours on top. Ease matters.

3. Start with Mindless Marks- No pressure, no perfection. Draw loops, shapes, spirals, or colour a tiny section. Let your hands move without thinking too much.

4. Write One Gentle Line Under your doodle, add a short affirmation: “My mind matters.” “I choose rest.” “I’m allowed to slow down.”

5. Close with Five Calm Breaths- Look at your doodle while breathing slowly. Let it signal to your mind that the day is done. And if you accidentally scroll again? Don’t shame yourself. Just pause and say, “One more minute, then I doodle.” Consistency—not perfection—is what rewires your routine.

This tiny swap creates a softer landing at night, supports deeper sleep, and give your mornings a calmer mood. Your brain deserves that kindness. And it starts with one simple, screen-free bedtime ritual.

Citation:

Doomscrolling & mental health/sleepHarvard Health Publishing. “Doomscrolling dangers.” 2023.https://www.health.harvard.edu/mind-and-mood/doomscrolling-dangers

Selvam M.P. “Doomscrolling Addiction: Psychological Consequences and Strategies to Cope.” International Journal of Flexible Manufacturing and Research, 2025.https://www.ijfmr.com/papers/2025/4/50152.pdf