Beware Late-Night Screen Time: How Doomscrolling Haunts Your Sleep

Doomscrolling might feel harmless, but it’s the monster keeping your mind wired long after dark. Late-night scrolling fuels anxiety, overstimulates your brain, and hijacks your calm. Learn how to break the spell, set your phone aside, and build a soothing, phone-free bedtime routine with Hatch Restore.

It’s midnight, and the only light in your room is the glow of your phone. You meant to wind down — just a few minutes on TikTok or a quick scroll through Reels. But then…the vibe starts to shift, and things are feeling kind of…spooky? OK, no, something truly dark is afoot. You're suddenly face to face with your high school prom date (or at least a heavily filtered photo from the depths of their IG feed). 

So much for sleep — you’ve been haunted by doomscrolling, the eerie habit that won’t let you rest in peace. It’s an easy habit to slip into, but here’s the chilling truth: Screen-time before bed can wreak havoc on your sleep (we even made a viral Halloween ad about it). Below, learn how to swap late-night scrolling for restful routines, and how Hatch Restore can help you go phone-free at bedtime. 

Table of contents

1. What is Doomscrolling, and Why Is It So Hard to Escape?
2. How Doomscrolling Haunts Your Sleep
3. How to Break the Doomscrolling Curse
4. Key Takeaways
5. FAQs
6. References 

What is Doomscrolling, and Why Is It So Hard to Escape?

Doomscrolling is that spooky midnight ritual where curiosity meets anxiety — and your thumb just can’t stop. Even if you tell yourself “just one more scroll,” before you know it, you’ve fallen down a digital rabbit hole of breaking news, heated comments, and other people’s highlight reels. 

It’s not necessarily your fault when you get trapped in the cycle. Your brain is hard-wired to chase dopamine, the same chemical that powers reward loops in gambling and gaming. The problem is that the longer you scroll, the harder the loop is to escape, and the more likely you’ll have a tough time getting the sleep you need. 

How Doomscrolling Haunts Your Sleep 

Doomscrolling isn’t helpful for your brain at any point, but especially before bed. Studies show phone use at night can interfere with sleep duration and quality (meaning, after doomscrolling, you’ll likely sleep less and feel less restored when you wake up).

Each swipe of the screen keeps your brain alert and wired, activating stress pathways instead of winding them down. Plus, the blue light flooding your eyes tricks your circadian rhythm into thinking it’s daytime, which can interfere with the production of melatonin (the hormone that tells your body when it’s time to get sleepy). 

How to Break the Doomscrolling Curse

Escaping the scroll’s spell isn’t for the faint of heart — but if you’re ready to prioritize better sleep, it’s time to say RIP, phone. Research has found cutting down on bedtime screen time can improve sleep and even brain function, mood, and performance the next day (because you’ll feel prepared and energized instead of groggy).

Aim to put your phone away an hour or so before bed so your body has time to release melatonin. Restore’s Goodnight, Phone feature can remind you when it’s time to shift gears for bedtime (and, ideally, put your phone in another room so it doesn’t lure you). When you’d usually be scrolling, choose calming bedtime routines, such as reading, journaling, or stretching — whatever you can stick with each night. 

You can also use Hatch Restore to create an Unwind Routine with relaxing light and audio pairings that wind you down instead of revving you up (think soothing sound baths, guided meditations, and funny podcasts). Over time, your body will begin to associate these bedtime cues with rest — making for calmer bedtimes, deeper sleep, and definitely no monsters under the bed.

Key Takeaways

• Nothing’s scarier for sleep than screen time before bed, which keeps your brain and body active when you should be shifting gears toward relaxation.
• Swapping doomscrolling for phone-free sleep routines can help soothe your nervous system for better sleep while balancing your circadian rhythm.
• Hatch Restore, the smart sleep device, can help you get better sleep with personalized bedtime routines and relaxing light and sound pairings — plus a sunrise alarm that helps you wake up gently.

Ready to rest in peace? Explore how Hatch Restore can support healthy bedtime routines for deeper sleep and more energized mornings.

Frequently Asked Questions

How long before bed should I put my phone away?

Sleep experts recommend powering down at least 30-60 minutes before bed when possible. Use that time for relaxing, screen-free habits — like gentle stretching, reading, or turning on a soothing light and sound program on your Hatch Restore. Your brain, over time, will start associating those cues with rest. 

What can I do instead of doomscrolling before bed?

Swap your nightly scroll for a relaxing routine that helps you unwind for bed. Try breathing exercises, journaling, or using Hatch Restore’s guided rest and sleep sounds to signal bedtime. Creating a consistent, phone-free routine helps your body relax naturally so you can drift off faster and sleep deeper.

Can using a “night mode” or blue-light filter fix the problem?

Blue light filters can help reduce eye strain, but they don’t fully solve the doomscrolling problem. Even without harsh light, your brain still processes stimulating content, which keeps you alert instead of sleepy. The best fix is a true digital wind-down. Dimming your lights, setting your Hatch Restore to a relaxing routine, and going phone-free helps your circadian rhythm reset naturally.

References

1. He, J. W., Tu, Z. H., Xiao, L., Su, T., & Tang, Y. X. (2020). Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PloS one, 15(2), e0228756. https://doi.org/10.1371/journal.pone.0228756
2. Zhong, C., Masters, M., Donzella, S. M., Diver, W. R., & Patel, A. V. (2025). Electronic screen use and sleep duration and timing in adults. JAMA Network Open, 8(3), e252493. https://doi.org/10.1001/jamanetworkopen.2025.2493