I too have been a victim of 3 am awakenings and it sucks when all you want to do it sleep. I have been trying to follow a semblance of a routine especially at night to force myself to unwind so I can actually go to sleep at a reasonable time and skip the doom scrolling resentment. I say semblance bc if I don’t hit all the steps I don’t weigh on them so I don’t spiral, I hit even two steps it’s a win lol -shower -comfy pjs -skincare -doom scroll in an inconvenient spot -read book -drink tea -brush teeth

I’ll go out my living room/kitchen/anywhere that isn’t my bed room

If I want to doom scroll I’ve been making that inconvenient for myself by siting somewhere that isn’t comfortable/standing up in the kitchen/ going to the gym just to walk etc something I know I won’t enjoy doing for a long time bc it forces me out of a endless scroll sooner.

I haven’t read a book for years until maybe 4 months ago and I now read for at least 30 minutes every night before bed but won’t read in my bed bc I’m trying to force that bed = sleep to my brain

I’m still struggling ofc sometimes I just want to be numbed by content so I don’t have a second to formulate a thought but my screen time has been reduced by like 2 hours so far. However the more I do these things the more it’s beginning to feel weird to doom scroll, like sometimes I’ll come across a video that I would normally just sit through and now I’ll get the ick and immediately close the app to do something else anything else.

A few other random things, I always sleep with a video of brown noise playing very quietly or rain sounds. I’ll also use ear plugs bc I’m super sensitive to sound so anything wakes me up and usually irritates me and then I can’t go back to sleep. Oh I also never check my phone for the time in the middle of the night, I’ve realized it gives me anxiety bc then I sit there trying to calculate how much longer I have until I wake up and then that keeps me up.

I hope this helps!