🪷 Wellbeing
🪷 Wellbeing
🪷 Wellbeing
•
May 16, 2025
May 16, 2025
May 16, 2025
•
6
min reading
How to Stop Scrolling Before Bed? Build a Better Bedtime Routine
It’s already midnight, and you’re still lying in bed, eyes glued to your phone. “Just another 30 minutes,” you tell yourself, but before you know it, time slips away, and you don’t even realize how late it’s gotten. Sound familiar?
Even though you’re tired, your phone stays in your hand, grabbing your attention with endless notifications and temptations. The time when you should be preparing your body and mind for relaxation turns into a trap—scrolling through posts, watching videos, and getting caught in a whirlwind of activities that keep you from falling asleep.
Why Scrolling Before Bed is a Problem
Health Impacts
The blue light emitted by screens disrupts your circadian rhythm, delaying melatonin production—the sleep hormone. This makes it harder to fall asleep and leads to lower-quality rest.
Productivity Disadvantages
When you’re glued to your phone before bed, your brain stays on high alert. This is called the “residual attention effect,” where constantly switching tasks (scrolling, watching videos, checking notifications) keeps your brain unsettled, making it harder to focus the next morning.
Mental Health Concerns
Social media can trigger negative thoughts or comparisons, impacting your emotional well-being before bed. It also reinforces instant gratification habits, leaving you distracted instead of taking time for yourself to unwind.
Even though you’re tired, your phone stays in your hand, grabbing your attention with endless notifications and temptations. The time when you should be preparing your body and mind for relaxation turns into a trap—scrolling through posts, watching videos, and getting caught in a whirlwind of activities that keep you from falling asleep.
Why Scrolling Before Bed is a Problem
Health Impacts
The blue light emitted by screens disrupts your circadian rhythm, delaying melatonin production—the sleep hormone. This makes it harder to fall asleep and leads to lower-quality rest.
Productivity Disadvantages
When you’re glued to your phone before bed, your brain stays on high alert. This is called the “residual attention effect,” where constantly switching tasks (scrolling, watching videos, checking notifications) keeps your brain unsettled, making it harder to focus the next morning.
Mental Health Concerns
Social media can trigger negative thoughts or comparisons, impacting your emotional well-being before bed. It also reinforces instant gratification habits, leaving you distracted instead of taking time for yourself to unwind.
Even though you’re tired, your phone stays in your hand, grabbing your attention with endless notifications and temptations. The time when you should be preparing your body and mind for relaxation turns into a trap—scrolling through posts, watching videos, and getting caught in a whirlwind of activities that keep you from falling asleep.
Why Scrolling Before Bed is a Problem
Health Impacts
The blue light emitted by screens disrupts your circadian rhythm, delaying melatonin production—the sleep hormone. This makes it harder to fall asleep and leads to lower-quality rest.
Productivity Disadvantages
When you’re glued to your phone before bed, your brain stays on high alert. This is called the “residual attention effect,” where constantly switching tasks (scrolling, watching videos, checking notifications) keeps your brain unsettled, making it harder to focus the next morning.
Mental Health Concerns
Social media can trigger negative thoughts or comparisons, impacting your emotional well-being before bed. It also reinforces instant gratification habits, leaving you distracted instead of taking time for yourself to unwind.
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Your Phone, Your Rules.
Block apps. Limit time. Grow better habits. Endless possibilities.
Try for free
Actionable Steps to Stop Scrolling Before Bed
Step 1: Schedule a "Wind Down" Session on Jomo
The goal isn’t to banish your phone but to manage its use so it doesn’t become a nighttime dependency. Block distracting apps before bed while keeping essential ones (like alarms or important messages) accessible.
Download the free Jomo app (iPhone, iPad, Mac) to get started.
Open Jomo and go to “Rules” > + > “Recurring Session”.
Personalize the title and emoji (e.g., 🌙 Wind Down).
In the “Block” section, select the apps you want to restrict at night.
Enable Strict Mode and turn off breaks.
Choose “Scheduled” under the “Timing” section and set your preferred evening hours (e.g., 10 PM to 6 AM).
Save your rule by tapping “Schedule.”
Step 2: Create a Phone-Free Bedtime Routine
To break free from your phone at night, start with these two simple actions:
Don’t use your phone as an alarm. Use a traditional alarm clock to avoid keeping your phone by your bed. This helps reduce the temptation to reach for it before sleeping.
Find screen-free evening activities. Instead of watching videos, read a book, listen to relaxing music, do some breathing exercises, or journal.
It might feel challenging at first, but within a few days, these moments will feel more calming and beneficial for your sleep.
Step 3: Set Boundaries with Nighttime Use
What you do before bed affects the quality of your sleep. Constantly consuming stimulating content in the evening makes it harder to relax and fall asleep.
Avoid stimulating activities before bed, like binge-watching shows or playing games on your phone. Cliffhangers and exciting content make it tough to stop and can disrupt your sleep.
Opt for calming activities. Read a book, do gentle stretches, or listen to a soothing podcast. These prepare your mind for tranquility and help signal your brain that it’s time to wind down.
Step 4: Track Your Progress
With Jomo, every evening your bedtime rule is activated, you earn streaks. These stats help you track your progress and encourage healthier nighttime habits. Trust us, you’ll notice real results!
Scrolling before bed might seem harmless, but it’s robbing you of valuable sleep, productivity, and mental peace. By adopting a phone-free bedtime routine and using tools like Jomo’s “Wind Down” session, you can enjoy more restful nights and brighter mornings. Download Jomo today and reclaim your evenings for better sleep and relaxation.
Actionable Steps to Stop Scrolling Before Bed
Step 1: Schedule a "Wind Down" Session on Jomo
The goal isn’t to banish your phone but to manage its use so it doesn’t become a nighttime dependency. Block distracting apps before bed while keeping essential ones (like alarms or important messages) accessible.
Download the free Jomo app (iPhone, iPad, Mac) to get started.
Open Jomo and go to “Rules” > + > “Recurring Session”.
Personalize the title and emoji (e.g., 🌙 Wind Down).
In the “Block” section, select the apps you want to restrict at night.
Enable Strict Mode and turn off breaks.
Choose “Scheduled” under the “Timing” section and set your preferred evening hours (e.g., 10 PM to 6 AM).
Save your rule by tapping “Schedule.”
Step 2: Create a Phone-Free Bedtime Routine
To break free from your phone at night, start with these two simple actions:
Don’t use your phone as an alarm. Use a traditional alarm clock to avoid keeping your phone by your bed. This helps reduce the temptation to reach for it before sleeping.
Find screen-free evening activities. Instead of watching videos, read a book, listen to relaxing music, do some breathing exercises, or journal.
It might feel challenging at first, but within a few days, these moments will feel more calming and beneficial for your sleep.
Step 3: Set Boundaries with Nighttime Use
What you do before bed affects the quality of your sleep. Constantly consuming stimulating content in the evening makes it harder to relax and fall asleep.
Avoid stimulating activities before bed, like binge-watching shows or playing games on your phone. Cliffhangers and exciting content make it tough to stop and can disrupt your sleep.
Opt for calming activities. Read a book, do gentle stretches, or listen to a soothing podcast. These prepare your mind for tranquility and help signal your brain that it’s time to wind down.
Step 4: Track Your Progress
With Jomo, every evening your bedtime rule is activated, you earn streaks. These stats help you track your progress and encourage healthier nighttime habits. Trust us, you’ll notice real results!
Scrolling before bed might seem harmless, but it’s robbing you of valuable sleep, productivity, and mental peace. By adopting a phone-free bedtime routine and using tools like Jomo’s “Wind Down” session, you can enjoy more restful nights and brighter mornings. Download Jomo today and reclaim your evenings for better sleep and relaxation.
Actionable Steps to Stop Scrolling Before Bed
Step 1: Schedule a "Wind Down" Session on Jomo
The goal isn’t to banish your phone but to manage its use so it doesn’t become a nighttime dependency. Block distracting apps before bed while keeping essential ones (like alarms or important messages) accessible.
Download the free Jomo app (iPhone, iPad, Mac) to get started.
Open Jomo and go to “Rules” > + > “Recurring Session”.
Personalize the title and emoji (e.g., 🌙 Wind Down).
In the “Block” section, select the apps you want to restrict at night.
Enable Strict Mode and turn off breaks.
Choose “Scheduled” under the “Timing” section and set your preferred evening hours (e.g., 10 PM to 6 AM).
Save your rule by tapping “Schedule.”
Step 2: Create a Phone-Free Bedtime Routine
To break free from your phone at night, start with these two simple actions:
Don’t use your phone as an alarm. Use a traditional alarm clock to avoid keeping your phone by your bed. This helps reduce the temptation to reach for it before sleeping.
Find screen-free evening activities. Instead of watching videos, read a book, listen to relaxing music, do some breathing exercises, or journal.
It might feel challenging at first, but within a few days, these moments will feel more calming and beneficial for your sleep.
Step 3: Set Boundaries with Nighttime Use
What you do before bed affects the quality of your sleep. Constantly consuming stimulating content in the evening makes it harder to relax and fall asleep.
Avoid stimulating activities before bed, like binge-watching shows or playing games on your phone. Cliffhangers and exciting content make it tough to stop and can disrupt your sleep.
Opt for calming activities. Read a book, do gentle stretches, or listen to a soothing podcast. These prepare your mind for tranquility and help signal your brain that it’s time to wind down.
Step 4: Track Your Progress
With Jomo, every evening your bedtime rule is activated, you earn streaks. These stats help you track your progress and encourage healthier nighttime habits. Trust us, you’ll notice real results!
Scrolling before bed might seem harmless, but it’s robbing you of valuable sleep, productivity, and mental peace. By adopting a phone-free bedtime routine and using tools like Jomo’s “Wind Down” session, you can enjoy more restful nights and brighter mornings. Download Jomo today and reclaim your evenings for better sleep and relaxation.
Credits
Illustrations by Lummi and Photography by Unsplash.
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The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025
The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025
The Joy Of Missing Out
© Crafted in Europe. All rights reserved to Jomo SAS, 2025