Want to Stop Doomscrolling? Why You Might Need a Sleep Coach

We often think of doomscrolling as a harmless late-night habit—just a few minutes spent scrolling through unsettling news or social media. Yet, for many adults, this behavior becomes a loop that not only steals hours of sleep but also fuels anxiety and screen addiction. Traditionally, sleep coaches have specialized in treating babies, helping parents establish healthy sleep routines. But today, an unexpected group increasingly seeks their help: restless, screen-attached adults.

Why Do Adults Need Sleep Coaches to Stop Doomscrolling?

The modern world’s digital addiction blurs boundaries between day and night. When you scroll through alarming headlines or social feeds just before bed, your brain’s stress response kicks in, making it harder to fall asleep. This cycle creates a feedback loop – more doomscrolling leads to less sleep, which in turn increases anxiety and reliance on screens.

Sleep coaching involves guiding individuals to develop healthy sleep habits, often using behavioral techniques and personalized routines. While this approach originated in infant care, sleep professionals now tailor strategies to adults who face chronic restlessness driven by digital overstimulation.

How Does Sleep Coaching Work for Adults?

Sleep coaches help adults understand the science of sleep and the impact of evening screen time. They introduce practical steps such as limiting blue light exposure, setting strict pre-sleep routines, and managing anxiety triggered by digital content.

One key concept is understanding circadian rhythms, the internal biological clock that tells your body when to sleep and wake. Screens emit blue light, which tricks the brain into staying alert by suppressing melatonin, the hormone responsible for sleepiness. Sleep coaches work to realign these rhythms by recommending no-screen periods before bedtime.

Behavioral Techniques Included

• Establishing consistent sleep and wake times
• Creating screen-free zones in the bedroom
• Using relaxation exercises to reduce pre-sleep anxiety
• Developing stimulus control to associate bed only with sleep

When Should You Consider Using a Sleep Coach?

If you find yourself repeatedly doomscrolling past your intended sleep time, struggling to fall asleep, or waking up feeling unrested, a sleep coach might help. Especially when self-help methods have failed, professional guidance focuses on your unique habits and psychological blocks.

Unlike general advice on sleep hygiene, sleep coaching provides customized support and accountability, making it easier to break habits reinforced by digital dependency.

Practical Considerations: Time, Cost, and Risks

Sleep coaching is not an instant fix. It often requires several weeks to see significant improvement as new behaviors replace old ones.

• Time: Weekly consultations, typically 30 to 60 minutes each, over 4-8 weeks.
• Cost: Varies widely, often ranging from $50 to $200 per session depending on the coach’s qualifications.
• Risks/Constraints: Sleep coaching is not a substitute for medical treatment of sleep disorders such as sleep apnea or severe insomnia. It’s best suited for behavioral issues tied to screen use and anxiety.

Real-World Results: What to Expect

Many adults report that sleep coaching helps reduce the urge to doomscroll by increasing awareness of digital triggers and improving relaxation strategies before bedtime. Some find that regaining control over sleep reduces daytime anxiety and improves mood.

However, success depends heavily on the individual’s commitment to practice new habits and may be hindered by persistent environmental or psychological stressors.

How Can You Evaluate If Sleep Coaching Is Right for You?

Use this quick self-check to assess your situation:

1. Do you often stay awake past your intended bedtime scrolling on your phone or computer?
2. Does screen use at night noticeably interfere with your ability to fall or stay asleep?
3. Have you tried limiting screen time without lasting success?
4. Do you experience anxiety or racing thoughts tied to online content before sleep?

If you answered “yes” to most questions, sleep coaching could provide tailored support to overcome these challenges.

Practical Next Steps

If you want to test your sleep patterns and phone habits, keep a simple sleep diary for 7 days noting:

• Bedtime and time you turned off screens
• Time it took to fall asleep
• Nighttime awakenings
• Morning alertness

This straightforward record helps identify if screen-induced anxiety affects your rest and supports discussion with a sleep coach or healthcare provider.

Breaking the doomscrolling cycle starts with understanding the real impact of screen time and anxiety on sleep. Sleep coaches offer a growing solution as adult sleep challenges evolve with technology. By embracing behavioral change supported by expert guidance, restoring restful sleep becomes a realistic goal rather than a distant hope.