It probably won’t surprise you that around 71 percent of us are now in the habit of scrolling through our social feeds every night before bed1. What’s more, we tend to ‘doomscroll’ more when we’re tired. But what is all that doomscrolling doing to our sleep?
Is doomscrolling affecting your sleep quality?
ARTICLE
01 March 2025
3 min read
3 min read
It can be hard to avoid the urge for one last flick through your phone just before bed. But how is it affecting how you sleep, and what can you do about it?
Why do we doomscroll?
Ever felt too bummed to watch the news? You’re not alone. Studies show that we experience greater levels of stress, anxiety and poor health after reading ‘severely problematic’ news3. And the more troubling the news, the more likely it is to impact not only our mental health, but our physical health, too4.
If that sounds like you, don’t fret. There are ways you can unplug and unwind safely before bed, and your body will thank you for it.
How to start healthy sleep habits
Here are a few ways you can start implementing healthier sleep habits into your routine.
- No screens an hour before bed. If you’re aiming for a 10pm bedtime, aim to switch off the telly and turn your phone on Do Not Disturb at 9pm.
- Automated timers. Set your phone to ‘night shift’ mode after dinner, to limit your blue light exposure. Or, if you have ‘smart lights’, set them to turn off at a certain time to remind you to go to bed earlier.
- Wind down your body. A quick five-minute stretching session can relieve stress and improve your sleep quality5.
- Set an alarm for sleep. Most adults need at least 7-8 hours of sleep each night to truly reset. Set a daily alarm to remind you it’s time for bed at a reasonable hour.
- Eat early. Try not to eat large meals an hour before bed. This leads to more awakenings and lower sleep quality6.
Earn AIA Vitality Points in your sleep
Getting enough sleep is not only great for your body and mind, but you can also earn AIA Vitality Points while you’re snoozing.
If you link and sync a compatible fitness device to your AIA Vitality app and wear it while you sleep, you can earn 10 points per night when you achieve a minimum of 7 hours of sleep. You can earn 50 points per week for tracking your sleep and up to 2,000 points per membership year. These points go towards earning your next AIA Vitality Status, which unlocks greater rewards and benefits for you to enjoy.
Footnotes
1. https://www.sleep.com/sleep-health/doomscrolling
2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257728
3. https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds
4. https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds
5. https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed
6. https://www.ajmc.com/view/eating-or-drinking-up-to-one-hour-before-bedtime-may-impair-sleep-quality
Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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