Doomscrolling Before Bed? Psychiatrist Explains If It Causes Morning Anxiety

Do you mindlessly scroll your social media feed at night? Has this ‘harmless’ activity turned into a habit? If you answered ‘yes’ to all these questions, then let us tell you that doomscrolling during bedtime may not be good for your mental health. Many of us engage in this activity out of boredom, or to distract ourselves from anxious thoughts at night. But what if we tell you that this habit can cause morning anxiety? To know more about this topic in detail, we interacted with a top psychiatrist.

Let us take a look at what Dr Sharadhi C, Consultant Psychiatry, Aster CMI Hospital, Bangalore, has to say about this.

Doomscrolling Before Bed: Can It Cause Morning Anxiety?

Dr Sharadhi says doomscrolling before bed can indeed contribute to morning anxiety. Explaining this, the expert says, “This is because repeatedly reading negative, frightening or stressful news keeps the brain mentally alert when it should be winding down. The emotional stimulation and screen use can also make it harder to fall asleep or reduce sleep quality.”

She continues, “Poor or disturbed sleep can affect the body’s stress response, leaving you feeling tense, worried, irritable or mentally tired when you wake up. If you regularly start and end the day with upsetting information, your mind may also become more focused on threats and negative possibilities, which can make normal morning worries feel stronger.”

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How To Prevent Anxiety Caused by Doomscrolling

When there’s will, there’s always a way. Dr Sharadhi says that doomscrolling is not the only cause of morning anxiety. But if it is adding to your stress, you can prevent it by following certain simple steps. On this note, the expert suggests the following:

• Create a calmer bedtime routine.
• Stop news and social media at least 30–60 minutes before sleep.
• Keep the phone away from the bed.
• Choose relaxing activities such as reading or gentle stretching.
• Check important news after you are fully awake rather than immediately after opening your eyes.

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How Doomscrolling Affects Mental Health

A 2022 study, published in the journal Applied Research in Quality of Journal explored the impact of doomscrolling on mental health. This habit involves obsessively scrolling through negative news and depressing information on social media. The researchers found out that this endless consumption of bad news is directly associated with significantly higher levels of psychological distress. 

The study added that when people constantly expose themselves to negative online content, they regularly experience increased symptoms of anxiety. It also discovered that this behavior can cause feelings of depression. 

Apart from boosting negative emotions, doomscrolling can actively reduce a person's overall sense of well-being and life satisfaction. This is because a constant stream of bad news can trap individuals in a harmful emotional spiral. It can make them feel isolated and helpless. 

The research also indicates that people often misuse doomscrolling to feel in control during uncertain times. This coping mechanism can backfire, acting as a powerful trigger that worsens existing mental health struggles, instead of relieving them. The study also focuses on the fact that doomscrolling disrupts a person's inner harmony, making it much difficult for them to concentrate or find peace in daily life. The findings conclude that this harmful habit can be dealt with by setting strict boundaries around screen time. 

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Tips To Reduce Doomscrolling

According to the Cleveland Clinic, here are some tips to deal with doomscrolling:

• Set boundaries: It’s completely okay to use social media, but boundaries are important. When it comes to doomscrolling, set a timer. Make sure and for how long you want to scroll.
• Mindful scrolling: Whenever you scroll social media, ask yourself why you are checking it. This can stop the loop of mindless scrolling automatically.
• Slow down on your scroll: Try to focus on what you are reading or watching on social media. This may help limit endless scrolling.
• Pay attention to how you feel: Your physical and mental response to doomscrolling can help you cut down on this.
• Keep yourself busy: It is difficult to spend time on social media or phone if you are busy. So, try to go for a walk, hit the gym, or make plans with a friend. 
• Consider disconnecting: Sometimes, you just need to take a social media break. This can act as a breather.
• Ask for help: If you cannot seem to stop doomscrolling, seek help from a therapist.

ALSO READ- Struggling with Weekend Anxiety Before Monday? A Psychiatrist’s Guide to Deal With It

Conclusion

Doomscrolling before bed may seem like a normal way to unwind, but it actually keeps your brain on high alert, severely disrupts your sleep and can even lead to morning anxiety. But the good news is you can set strict screen-time boundaries by replacing your phone with relaxing pre-sleep rituals. Moreover, you can successfully break this exhausting cycle by prioritising mindful habits over an endless stream of negative news. This will protect your mental well-being and help you wake up feeling refreshed rather than stressed.