Evenings Without the Scroll: Gentle Steps to Ease Sleep Anxiety

I am allowed to rest; small, kind choices help me unwind.

Sleep anxiety is a quiet modern companion for many of us, often fed by late-night scrolling and the glow of screens. Try a gentle phone curfew: set your device aside 30–60 minutes before bed and place it face down or in another room to reduce the urge to check. Build a simple wind-down ritual—soft lighting, a warm drink, light reading, or a few minutes of slow breathing—to signal to your body that the day is concluding. Limit news and social media to an earlier window, and adjust device settings (night mode, do-not-disturb) so nighttime feels calmer. If you wake and reach for your phone, pause and take three slow breaths, name two things you can hear and two you can feel, then decide with kindness whether a return to sleep practice or a gentle activity will help. These are small, reversible steps you can try one at a time; progress is a quiet thread, not pressure.

Be gentle with yourself tonight—rest is a practice, and each calm choice matters.

Sources

• 你也是邊滑手機邊失眠？「睡眠焦慮」已成現代人日常，從這4點擺脫被科技與社群媒體困住的夜晚 – ELLE (2025-12-01)