Understanding the Impact of “Doom-Scrolling” & Blue Light on Sleep

As parents, we often find ourselves in a whirlwind of responsibilities, and sometimes, the only quiet moments we get are at the end of a long day. But have you ever noticed how easy it is to get sucked into your phone, scrolling through endless feeds of news, social media updates, and memes? This habit, known as doomscrolling, can feel like a way to unwind, but it might be doing more harm than good, especially when it comes to our sleep & screens.

Screens emit blue light, a wavelength of light that suppresses melatonin, the hormone that signals to your body it’s time to sleep. Exposure to blue light tricks your brain into thinking it’s still daytime. This delays melatonin production, pushing your natural bedtime later and shortening your sleep window. Even dimmed screens or night shift modes can still emit enough blue light to impact melatonin levels. This means your well-intentioned 30-minute scroll could delay sleep onset by an hour or more.

Your Brain on Screens: What’s Actually Happening?

Looking at a screen, especially when emotionally engaged, activates multiple brain regions:

• Prefrontal Cortex: Involved in decision-making and attention; stays highly alert while reading or engaging with content.

• Amygdala: Processes emotions, especially fear or anger; gets activated by negative news or social media conflict.

• Nucleus Accumbens: Part of the brain’s reward system; releases dopamine when we get likes, comments, or new content.

Together, these keep the brain in a high-alert, low-relaxation state, not ideal conditions for transitioning to sleep.

Why Do We Doom Scroll?

There are several reasons why we find ourselves doomscrolling:

• Information Seeking: In a world full of uncertainty, many of us engage in doomscrolling to feel more prepared for potential events. It’s a way to stay in the loop, but it can quickly spiral out of control.
• Algorithmic Systems: Social media platforms are designed to keep us engaged. They use algorithms to show us content that aligns with our past interactions, often leading us down a rabbit hole of negative news.
• Personality Traits: Some personality traits, like neuroticism and a tendency toward negativity, can make us more susceptible to doomscrolling. If you find yourself often feeling anxious or restless, you might be more likely to seek out this type of content.

While it may seem harmless at first, doomscrolling can have significant impacts on our mental health. It can lead to increased anxiety, restlessness, and difficulty focusing. Instead of unwinding, you might find yourself feeling even more overwhelmed and distracted, which can create a cycle of avoidance and stress.

A Healthier Bedtime Routine: The Digital Wind-Down

Breaking the cycle of doomscrolling can be challenging, but it’s essential for improving your sleep quality. Here are some practical tips:

• Set a Screen Time Limit: Use apps that track your screen time and set limits for social media usage, especially in the hour leading up to bedtime.
• Establish a Relaxing Night Routine: Replace scrolling with calming activities like reading a book, practicing mindfulness, or taking a warm bath. Replace scrolling with reading a physical book. Use a journal to brain dump any worries or lingering thoughts
• Avoid News Feeds Before Bed: Make a conscious effort to avoid checking news apps or social media in the evening. Instead, focus on content that uplifts and relaxes you. Aim to power down all screens 30–60 minutes before bedtime to give your brain and body the signal that it’s time to sleep.
• Create a Tech-Free Zone: Designate your bedroom as a tech-free space. Leave your phone in another room to help create a peaceful sleep environment. Practice a simple mindfulness or breathing exercise

At Tiny Transitions, our expert sleep coaches work with adults and families to rebuild healthy, sustainable sleep routines without the guilt, guesswork, or late-night anxiety spirals. Whether you’re a tired parent, a burned-out professional, or just ready to reclaim your evenings, we’re here to help. Book your free discovery call today and take the first step toward better sleep for you and your family.