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New Delhi: It’s a situation many people know too well. You’re in bed, the lights are off, and you know it’s time to sleep. Still, you keep scrolling-one more video, one more post, one more minute.
While it’s easy to blame the phone, experts say the issue runs deeper.
“Late-night scrolling is often seen as poor discipline, but in many cases, it’s the nervous system trying to settle itself,” explains psychotherapist Dr Chandni Tugnait, founder of Gateway of Healing.
Sleep isn’t just about lying down and closing your eyes. It depends on your body shifting into a relaxed state.
The body works between two systems:
For proper sleep, your body needs to move into the second state. But daily stress, long work hours, constant notifications, and mental overload can keep your system on high alert-even at bedtime.
When your body feels restless or stressed, it looks for distraction. That’s where your phone comes in.
Scrolling gives your mind something to focus on and temporarily takes attention away from stress or discomfort. It can feel relaxing in the moment.
However, the effect doesn’t last.
The endless stream of content, emotional triggers, and constant updates actually keep your brain engaged and awake, making it harder to fall asleep.
Late-night scrolling often turns into a loop:
Even if you feel tired, your brain may still be too alert to switch off.
Simply telling yourself to stop using your phone rarely works. That’s because the urge to scroll isn’t just a habit—it’s your body trying to cope with stress.
Experts suggest that instead of forcing control, the focus should be on helping the body relax.
Small changes before bedtime can help your body wind down naturally:
These steps signal to your body that it’s safe to rest.
Late-night scrolling is not just about screen time. It reflects how your body responds to a fast-paced, always-on lifestyle.
