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We know late-night screens are bad for sleep. How do you stop doomscrolling in bed?

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We know late-night screens are bad for sleep. How do you stop doomscrolling in bed?
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We know late-night screens are bad for sleep. How do you stop doomscrolling in bed?

2024-05-08 21:21 Last Updated At:05-09 14:18

Like many of us, Jessica Peoples has heard the warnings about excessive screen time at night. Still, she estimates spending 30 to 60 minutes on her phone before going to sleep, mostly scrolling through social media.

“Recently, I’ve been trying to limit the amount,” says Peoples, a discrimination investigator with the state of New Jersey. “I do notice that how much time I spend affects how long it takes to fall asleep.”

Over half of Americans spend time on their phones within an hour of going to sleep, according to a survey by the National Sleep Foundation. That's the very latest we should shut off devices, experts say.

The brain needs to wind down long before bedtime to get the restorative deep sleep that helps the body function, said Melissa Milanak, an associate professor at Medical University of South Carolina specializing in sleep health.

“You wouldn’t take a casserole out of the oven and stick it right in the fridge. It needs to cool down,” Milanak said. “Our brains need to do that too.”

Upending your bedtime routine may not be easy, but insufficient sleep has long been linked to anxiety, obesity and other negative outcomes. Research shows smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones.

“There are a million and one ways screens create problems with sleep,” said Lisa Strauss, a licensed psychologist specializing in cognitive behavioral treatment of sleep disorders.

The brain, she said, processes electric light — not just a smartphone’s much-maligned blue light — as sunshine. That suppresses melatonin production, delaying deep sleep. Even very little bright-light exposure in bed has an impact.

Of course, doomscrolling through the news, checking emails or being tempted by ever more tailored videos on social media has its own consequences.

So-called “technostress” amps you up — possibly even triggering the brain’s flight or flight response. And algorithms designed to be engaging compel many social media users to scroll longer than they intended.

“Now it’s 30 minutes later, when you wanted to watch a couple videos and fall asleep,” Milanak said.

Though much of the scientific research on online media focuses on adolescents and young adults, Strauss said most of her clients struggling with insomnia are middle-aged. “People go down these rabbit holes of videos, and more and more people are getting hooked,” she said.

The issue is not just curtailing phone use in bed, but phone use at night. That means redesigning your routine, particularly if you use your phone as a way to decompress.

It helps to create replacement behaviors that are rewarding. An obvious contender is reading a physical book (e-readers are better than phones but still cast artificial light). Milanak also suggests using that hour before bed to take a warm bath, listen to a podcast, make school lunches for the next day, spend time with family or call a relative in another time zone.

“Make a list of things you like that never get done. That’s a great time to do stuff that doesn’t involve screens,” she said. Using a notepad to write down the to-do list for the next day helps keep you from ruminating in bed.

Do those activities in another room to train yourself to associate the bed with falling asleep. If there’s no other private refuge at home, “establish a distinct microenvironment for wakefulness and sleep,” Strauss said. That could mean sitting on the other side of the bed to read, or even just turning the other way around with your feet at the headboard.

Finally, sequester the phone in another room, or at least across the room. “Environmental control can work better than will power, especially when we’re tired,” she said.

There are ways to reduce the harm. Setting the phone on night mode at a scheduled time every day is better than nothing, as is reducing screen brightness every night. Hold the phone far from your face and at an oblique angle to minimize the strength of the light.

Minimize tempting notifications by putting the phone on do not disturb, which can be adjusted to allow calls and messages from certain people — say, an ailing parent or a kid off at university — to go through. But none of these measures give you carte blanche to look at whatever you want at night, Strauss said.

She also recommended asking yourself why checking social media has become your late-night reward.

“Think about the larger structure of the day,” she said. Everyone deserves solitary moments to relax, but “maybe be more self-indulgent earlier so you have what you need.”

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EDITOR’S NOTE: Albert Stumm lives in Barcelona, Spain, and writes about food, travel and wellness. Find his work at https://www.albertstumm.com

FILE - James Walter uses a phone at home in the Queens borough of New York, on April 7, 2021. Sleep scientists long ago established that insufficient sleep is linked with poor health outcomes, anxiety, obesity and several other negative effects. The research is equally conclusive that smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones. (AP Photo/Jessie Wardarski, File)

FILE - James Walter uses a phone at home in the Queens borough of New York, on April 7, 2021. Sleep scientists long ago established that insufficient sleep is linked with poor health outcomes, anxiety, obesity and several other negative effects. The research is equally conclusive that smartphones are particularly disruptive to the circadian clock that regulates sleep and other hormones. (AP Photo/Jessie Wardarski, File)

MIAMI (AP) — Harrison Bader and Tyrone Taylor each drove in two runs in a four-run first inning, star closer Edwin Díaz was not used in a save situation and the New York Mets beat the Miami Marlins 7-3 on Sunday for just their second win in seven games.

Brandon Nimmo homered and Francisco Lindor singled twice following a 1-for-27 skid as the Mets rebounded from blowing a four-run, ninth-inning lead on Saturday and avoided a three-game sweep. New York stopped Miami’s four-game winning streak.

“You’re not defined by what you do the day before. You’re defined by how you get up from adversity,” Lindor said. “We wanted this one for sure. I think it’s important to win after a tough loss like that.”

Sean Manaea (3-1) allowed two runs and five hits in five innings. Sean Reid-Foley and Jake Diekman pitched an inning each, and Reed Garrett got his second save by allowing one hit over two innings with four strikeouts in a 34-pitch outing.

Díaz has a 10.80 ERA over his last eight appearances after serving up four homers in 8 1/3 innings. He has blown three of his last four save chances.

“We all believe in him. We all know he’s going to be back,” Garrett said. “Whenever my name’s called, I’ll pitch, but I know as a collective unit we all believe in Edwin and we know what he can do.”

New York (21-25) had dropped five games under .500 on Saturday for the first time since an 0-5 start.

“Not an easy weekend, not the way we expected, but we just have to continue to move forward,” Mets manager Carlos Mendoza said. “Today was a huge win for us.”

With New York ahead 4-3, Nimmo hit a two-run homer off Anthony Bender in a three-run ninth that included Brett Baty’s RBI single.

“I was just looking for a good pitch in the middle of the plate to drive,” Nimmo said. “I was able to hit that ball — good launch angle — and hit it hard. Found its way out of the ballpark.”

Nimmo returned to the lineup Saturday after missing two games because of a stomach illness.

“I’m coming around,” Nimmo said. “It’s been a little bit of a journey the last three days to get over the sickness. Right now, I’m just trying to get some appetite back. I’m definitely not at 100%. Just trying to battle through it and glad that I was able to help out there at the end and solidify the win.”

Dane Myers hit a two-run homer in the second, and Christian Bethancourt had a solo drive in the seventh against DIekman.

Sixto Sánchez (0-2) allowed four runs and six hits in four innings. He gave up Taylor’s two-out double in the first and Bader’s single.

“He was obviously better second through the fourth inning but he put us in a hole early,” Marlins manager Skip Schumaker said. “At this level it’s hard to come back from four runs every single time. He’s not giving his teammates a chance to win.”

Miami recalled right-handed reliever Emmanuel Ramirez from Jacksonville and optioned right-handed reliever Anthony Maldonado to the Triple-A farm team.

TRAINER’S ROOM

Mets: DH J.D. Martinez (flu symptoms) didn’t play but was available to pinch hit. Mendoza said Martinez played through the illness the prior two days.

Marlins: INF Tim Anderson (lower back tightness) homered and had three singles in five at-bats during a rehab game with Jacksonville on Saturday, then went 0 for 4 with a walk on Sunday.

UP NEXT

Mets: RHP Tylor Megill (0-1, 2.25) will start the opener of a three-game series at Cleveland on Monday. RHP Ben Lively (2-2, 3.06) will start for the Guardians.

Marlins: LHP Ryan Weathers (2-4, 3.81) is scheduled to start the opener of a three-game home series against Milwaukee on Monday. The Brewers will go with RHP Joe Ross (2-4, 4.61).

AP MLB: https://apnews.com/hub/mlb

New York Mets' Sean Manaea delivers a pitch during the first inning of a baseball game against the Miami Marlins, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets' Sean Manaea delivers a pitch during the first inning of a baseball game against the Miami Marlins, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets' Brandon Nimmo (9) and Francisco Lindor (12) congratulate each other after they scored on a double by Tyrone Taylor, during the first inning of a baseball game against the Miami Marlins Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets' Brandon Nimmo (9) and Francisco Lindor (12) congratulate each other after they scored on a double by Tyrone Taylor, during the first inning of a baseball game against the Miami Marlins Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets center fielder Harrison Bader is unable to catch a ball hit by Miami Marlins' Josh Bell for a double, during the first inning of a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets center fielder Harrison Bader is unable to catch a ball hit by Miami Marlins' Josh Bell for a double, during the first inning of a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

Miami Marlins third base Emmanuel Rivera, right, tags out New York Mets' Harrison Bader as he slides into third base during the fourth inning of a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

Miami Marlins third base Emmanuel Rivera, right, tags out New York Mets' Harrison Bader as he slides into third base during the fourth inning of a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets center fielder Harrison Bader (44) catches a ball hit by Miami Marlins' Josh Bell as both he and left fielder Tyrone Taylor (15) vie for the ball during the fifth inning of a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets center fielder Harrison Bader (44) catches a ball hit by Miami Marlins' Josh Bell as both he and left fielder Tyrone Taylor (15) vie for the ball during the fifth inning of a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets relief pitcher Reed Garrett, right, and catcher Omar Narvaez celebrate after the Mets beat the Miami Marlins 7-3, during a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

New York Mets relief pitcher Reed Garrett, right, and catcher Omar Narvaez celebrate after the Mets beat the Miami Marlins 7-3, during a baseball game, Sunday, May 19, 2024, in Miami. (AP Photo/Wilfredo Lee)

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