These pre-bedtime habits feel even better than scrolling.
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The non-stop news cycle can leave you with a serious case of FOMO.
If this sounds familiar, youre not alone.
Photo:Fresh Splash/Getty Images
Most of us know its wise to avoid negative content before bed.
You might notice your breathing or heart rate increasing, or your palms getting sweaty.
Rather than reaching for your phone, she suggests doing a body scan.
This technique can help yourelax physicallyand emotionally before bed.
As you continue scrolling, you might begin to feel helpless or hopeless about the future.
Accordingly, one way to counteract this focus on negativity is bywriting in a journal.
Her advice is to read a book thats positive or inspiring.
Its also a good idea to move your phone away from your bed so youre not tempted to doomscroll.
you could ask each other how your day went and offer moral support.
In addition, consider reaching out to a mental health professional if doomscrolling is affecting your enjoyment of life.
Wilson agrees, adding that it helps to turn off notifications.
Additionally, it might help to pick a couple reputable outlets as your sources for news.
Check these outlets once a day, ideally in the afternoon, so you have time todecompress before bed.
Certain apps have a bedtime reminders option to keep you from losing track of time while scrolling.
One way to boost positive hormones is with exercisejust confirm to avoid doing anything too strenuous before bedtime.
She suggests doing some stretches orgentle yoga, which are designed to relax rather than invigorate your body.
An alternative to stretching or movement ismindfulness breathingand progressive muscle relaxation, she says.
This latter combines taking deep breaths and alternating between tensing and relaxing different muscle groups.
The idea is to train your body to relax, which comes in handy when youre reading the news.
Listen to Soothing Sounds
There are different ways to incorporate sound into your nighttime routine.
Or, try listening to a sleep meditation or a sleep story.
This will give your brain something to focus on rather than racing or anxious thoughts, she says.
Another option is to listen to a soundbath, which can last anywhere from 15 minutes to an hour.
For instance, they might lead you in a chant or encourage you to repeat a soothing mantra.
I always tell clients that if you chase sleep, youll never catch it, she says.
