Bye bye doomscrolling - Hello deep sleep

We all know the scenario: We were supposed to be asleep long ago, but our phone is lying next to us – and with a swipe, we're back in the world of TikTok, Instagram, or endless news feeds. A quick glance quickly turns into half an hour, sometimes even an entire night. This behavior is called "sleep-wake." Doomscrolling and has long been a phenomenon of our time. But what does it do to our sleep—and how can we break out of this spiral?

Table of contents

1. What is doomscrolling – and why do we do it?
2. How Smartphones disturb our sleep
3. The consequences of nighttime doomscrolling
4. Tips to break the vicious circle
5. Digital Wellbeing – how technology can help us
6. A look into the future: sleep and media hygiene

7. Conclusion

1. What is doomscrolling – and why do we do it?

The term "doomscrolling" originated during the pandemic, when many people spent hours reading negative news. Today, it means much more: the endless scrolling through content, whether news, Reels, or memes.

Why we do this is not a coincidence, but is deeply rooted in our biology. Our brain loves Rewards in small dosesEvery new video, every new post triggers a tiny dopamine surge – that piques our curiosity and keeps us engaged. That's exactly how social media feeds work: endless, fast, and varied.

In addition, the FOMO ("Fear of Missing Out"). We're afraid of missing out on something exciting if we put our phone down. And many of us actually believe that scrolling helps us relax. But instead of getting tired, our brain goes into "alarm mode."

2. How Smartphones disturb our sleep

The fact that doomscrolling keeps us awake is not only due to the content, but also to the technology itself. blue light from Smartphone displays inhibits the release of Melatonin, our sleep hormone. Melatonin levels normally rise in the evening, causing us to slowly become tired. But if we're still looking at screens, this process is delayed by up to an hour or more.

In addition, the emotional activationFunny videos make us laugh, sad posts bring us down, news stories make us angry or nervous. All of these feelings are the opposite of relaxation. Instead of entering "sleep mode," our nervous system remains active.

Not to be underestimated is the Loss of timeAlmost everyone has heard the phrase "just one more video" – and suddenly it's an hour later. This lack of sense of time is no coincidence, but a result of the platform's architecture.

3. The consequences of nighttime doomscrolling

The consequences are often noticeable the next morning: It's harder to get out of bed, irritable, and less focused. But the problems go deeper.

Short-term consequences are:

• later bedtime

• shortened total sleep time

• fewer deep sleep and REM phases

• Daytime fatigue, headache, irritability

In the long term, this can become a serious risk. Researchers speak of an increased risk for Depression, anxiety disorders and burnoutif sleep is permanently disturbed.In addition, Metabolic problems occur: People who don't get enough sleep often have more appetite for unhealthy snacks, which in turn promotes weight gain and energy slumps.

4. Tips to break the vicious circle

The good news: Doomscrolling can be avoided with a few conscious decisions. It's important to remove your phone from your bedtime routine.

• Digital Sunset: No cell phone one hour before bedtime. Instead, listen to music, read, or do a short meditation.

• Cell phone-free zone in the bedroom: If you don't have the device next to your bed, you won't be tempted.

• New ritualsJournaling, a cup of tea, stretching exercises – small routines help the body switch into sleep mode.

• Technical assistants: Blue light filters, “do not disturb” mode or app timers are simple but effective tools.

Example: Many people report that simply moving the charging station from the bedside table to the living room has significantly improved their sleep quality.

5. Digital Wellbeing – how technology can help us

Interestingly, the very technology that keeps us awake also offers solutions. Social media platforms like TikTok have built-in reminders that prompt users to take a break after a certain amount of time. iOS and Android also have App timer and Screen time reportsthat show how many hours we actually scroll.

Sleep tracking apps or wearables like the Oura Ring or Whoop clearly show how late-night scrolling affects sleep quality. Seeing the data in black and white often provides the crucial motivation to change your behavior.

6. A look into the future: sleep and media hygiene

While our parents may have fallen asleep in front of the television, our generation faces a new challenge: constant access to content. In the future, it will be about not only sleep hygiene (i.e., rituals for good sleep), but also Media hygiene This includes consuming more consciously, incorporating regular breaks, and normalizing digital downtime.

7. Conclusion

• Doomscrolling is not a harmless pastime – it robs us of sleep, energy, and, in the long run, our health.

• Social media is designed to captivate us – but we can take back control.

• Those who manage to take the leap in the evening not only protect their sleep quality, but also their mood and concentration.

• More sleep means: better mood, more energy and, in the long term, greater well-being.