Is doomscrolling affecting your sleep quality?

ARTICLE
06 March 2023 dot 3 min read

In recent years, the act of doomscrolling (or doomsurfing) has become relatively commonplace just before bed. But is it affecting how you sleep, and what can we do about it?

According to Merriam-Webster, doomscrolling is the “tendency to surf or scroll through bad news, even though the content may be saddening or depressing”1. This practice first gained traction during the pandemic and has integrated with one of our most common pre-sleep rituals: scrolling through newsfeeds, which about 71 per cent of us do before bed2.
 
But what are the effects of doomscrolling, and how does it affect our sleep?

Why do we doomscroll?

Our smartphones and their apps are designed to retain our attention and keep us scrolling – but that’s not the only reason behind why you can’t stop staring at your screen.
 
A 2021 study linked the act of doomscrolling to our desire for knowledge and control; scrolling could be perceived as an attempt to make sense of our world3.
 
And finally, scrolling is designed to be distracting and easy to perform. If you’ve ever scrolled “just for a minute” and lost track of time before bed, you’re not alone. Social media, internet and smartphone algorithms are designed to serve you links aligned to your interests, so you can unintentionally stumble into a rabbit hole of content.

Doomscrolling is linked to poor physical and mental health

A study published in the journal Health Communication discovered that 16.5 per cent of the sample of 1,100 people showed greater levels of stress, anxiety and poor health after reading ‘severely problematic’ news4. The study also found that people who engaged more with troubling news were significantly more likely to experience poor mental and physical health5.
 
According to Professor Bryan McLaughlin, the study’s lead author and researcher at Texas Tech University, the constant churn of the news cycle could prompt a constant state of high alert in some people, making the world seem like a “dark and dangerous place”6.
 
The news you read often follows you into your dreams, too. A 2020 study found that 73 per cent of respondents reported poor sleep due to the pandemic, with a strong correlation between high media exposure and severe sleep problems7.
 
If that sounds like you, don’t fret. There are ways we 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.
 
  1. Set a rule for yourself. For example, staying off social media after 9:30pm. If you do want to keep using your device, choose something other than the news to read or watch.
  2. Set automated timers for lights. Making the living room lights turn off at a certain time can prod you into getting ready for bed.
  3. Try new pre-sleep activities. A quick five-minute stretching session can relieve stress and improve your sleep quality8.
  4. Set daily recurring alarms that remind you that it’s time for bed. Try to get at least 7-8 hours of sleep each night to feel refreshed in the morning.
  5. Try not to eat large meals an hour before bed. This leads to more awakenings and lower sleep quality9.

Earn AIA Vitality Points while you sleep

Getting enough sleep is not only great for your body, but you can also earn AIA Vitality Points at the same time.
 
By wearing an compatible AIA Vitality-connected fitness tracker, you can earn 10 points per night for a minimum of 7 hours of sleep, capped at 50 points per week and up to 2,000 points per membership year.
 
These points go towards earning your next AIA Vitality Status, which unlocks greater discounts and benefits for you to enjoy. That’s a win-win!
Footnotes
1. https://www.merriam-webster.com/words-at-play/doomsurfing-doomscrolling-words-were-watching
2. https://www.sleep.com/sleep-health/doomscrolling
3. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257728
4. https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds
5. https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds
6. https://www.theguardian.com/society/2022/sep/06/doomscrolling-linked-to-poor-physical-and-mental-health-study-finds
7. https://www.sleep.com/sleep-health/doomscrolling
8. https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed
9. 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. The information in this article 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 © 2022 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 at 6 December 2022 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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