{"id":99819,"date":"2026-01-07T19:35:32","date_gmt":"2026-01-07T18:35:32","guid":{"rendered":"https:\/\/runlovers.it\/?p=99819"},"modified":"2026-01-05T23:19:42","modified_gmt":"2026-01-05T22:19:42","slug":"anti-scroll-routine-3-steps-sleep","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/","title":{"rendered":"Struggling to Sleep? This 3-Step Anti-Scroll Routine Can Help"},"content":{"rendered":"<p><em>Getting out of the evening scroll trap doesn\u2019t take willpower \u2014 just a smarter setup and three simple steps to reclaim your sleep.<\/em><\/p>\n<ul>\n<li><strong>Willpower<\/strong> is a limited resource \u2014 and by evening, it\u2019s usually gone. Counting on it to stop scrolling is a losing bet.<\/li>\n<li><strong>Screen time<\/strong> disrupts sleep not just because of blue light, but because of cognitive activation and micro-doses of dopamine that keep your brain on edge.<\/li>\n<li><strong>Create friction:<\/strong> change your environment so checking your phone requires physical effort (e.g., charge it in another room).<\/li>\n<li><strong>Replace, don\u2019t just remove:<\/strong> fill the void left by scrolling with a low-effort analog activity like reading or light stretching.<\/li>\n<li>Create a shutdown ritual: quickly jotting down tomorrow\u2019s tasks on paper helps your <strong>mind unload<\/strong> anxiety and wind down.<\/li>\n<li>Test this routine for just 7 days, focusing on how you feel in the morning instead of <strong>aiming for perfection.<\/strong><\/li>\n<\/ul>\n<hr \/>\n<h2>Evening Anti-Scroll Routine: 3 Steps to Unplug (and Sleep Better) Without Willpower<\/h2>\n<p>Between 9:30 and 10:00 PM \u2014 ever notice? \u2014 your willpower packs its bags and leaves without saying goodbye. You\u2019re left on the couch, stuck in some kind of catatonic limbo. You\u2019re tired, you want to sleep, but your thumb just keeps scrolling. Cat videos. Unsolicited geopolitical takes. People baking 80% hydration focaccia.<\/p>\n<p>It\u2019s not your fault. Trying to fight algorithms built by behavioral engineers with your worn-out evening self is like trying to stop a freight train with a Post-it.<\/p>\n<p>We\u2019re not here to bash smartphones. They\u2019re incredible tools. What we are here to do is figure out how to stop that tool from becoming your sleep\u2019s worst enemy. The solution isn\u2019t turning into a hermit monk \u2014 it\u2019s reducing friction toward sleep and adding it back in toward your screen. Here\u2019s how to do it in three steps, no bootcamp discipline required.<\/p>\n<h2>Why Nighttime Scrolling Gets You (It\u2019s Not Just the Light)<\/h2>\n<p>For years we\u2019ve been told blue light is the problem. And yes, blue light inhibits melatonin. But if that were the whole story, a pair of amber-tinted glasses would fix everything. The real issue, as many systematic reviews on sleep quality confirm, is <strong>cognitive activation<\/strong>.<\/p>\n<p>Every time you see something new, your brain gets a micro-hit of dopamine. It\u2019s a blast of novelty. You\u2019re asking your mind to process information, emotions, and opinions at high speed. Basically, while your body lies still, your brain is running hurdles.<\/p>\n<p>This state of high alert \u2014 or <em>arousal<\/em> \u2014 keeps your nervous system from switching to \u201crest and digest\u201d mode. You can\u2019t fall asleep if your brain thinks it\u2019s in the middle of a busy square.<\/p>\n<h2>The 3 Steps: Power Down Without \u201cWillpower\u201d<\/h2>\n<p>The golden rule: don\u2019t count on your nighttime willpower \u2014 it doesn\u2019t exist. Count on how you design your environment.<\/p>\n<h3>Step 1: Environment (Increase Friction)<\/h3>\n<p>If your phone\u2019s on the nightstand, you\u2019ll check it. It\u2019s physics. You need to create a physical barrier between you and the device.<\/p>\n<p>The most powerful and budget-friendly move? Get an analog alarm clock (yes, the kind that goes <em>tick-tock<\/em> \u2014 or even a basic digital one, as long as it\u2019s dumb) and plug your phone in somewhere like the kitchen, hallway, or bathroom.<\/p>\n<p>If checking Instagram means getting out of a warm bed and walking into the cold hallway, odds are you\u2019ll decide it\u2019s not worth it. <strong>You just used laziness to your advantage.<\/strong><\/p>\n<h3>Step 2: Replacement<\/h3>\n<p>Your brain hates a void. Take away your phone and stare at the wall, and anxiety creeps in. You need to replace scrolling with something enjoyable but low on dopamine.<\/p>\n<p>It doesn\u2019t have to be \u201cproductive.\u201d You don\u2019t need to learn Sanskrit.<\/p>\n<ul>\n<li><strong>Read 5 pages:<\/strong> paper, not screens. Paper doesn\u2019t send notifications.<\/li>\n<li><strong>Warm shower or stretching:<\/strong> something that brings you back into your body and out of your head.<\/li>\n<li><strong>Audio:<\/strong> a mellow podcast or audiobook (set a sleep timer) works great \u2014 audio is less stimulating than visuals.<\/li>\n<\/ul>\n<h3>Step 3: Closure<\/h3>\n<p>A lot of scrolling is just avoidance \u2014 keeping your mind off tomorrow\u2019s to-do list. To close that open loop, keep a notepad by your bed.<\/p>\n<p>Write down 3 things (just three) you need to do tomorrow. Or dump the thought that\u2019s bugging you. Once it\u2019s on paper, your brain knows the info is saved and can stop running it in the background. It takes maybe 120 seconds.<\/p>\n<div style=\"background-color: #f2f2f2; margin: 15px 15px 15px 0; padding: 15px; border-top: 2px solid #dee065; border-bottom: 2px solid #dee065;\">\n<h3><strong>If You Live With Others: How to Build a \u201cSilent\u201d Routine Without Forcing It on Anyone<\/strong><\/h3>\n<h3>Real life\u2019s messy. Maybe you want to unplug, but your partner or roommates are blasting TikToks in bed right next to you.<br \/>\nDon\u2019t become the household preacher. It doesn\u2019t work \u2014 and it\u2019s annoying.<\/h3>\n<ol>\n<li><strong>Sensory isolation:<\/strong> an eye mask and earplugs (or noise-canceling headphones) can turn your side of the bed into a room within a room.<\/li>\n<li><strong>Be the example:<\/strong> instead of saying \u201cturn that thing off,\u201d grab your book and start reading. Calm is often contagious. When they see you sleeping better and waking up more refreshed, they\u2019ll ask what your secret is.<\/li>\n<\/ol>\n<\/div>\n<p>Real life\u2019s messy. Maybe you want to unplug, but your partner or roommates are blasting TikToks in bed right next to you.<br \/>\nDon\u2019t become the household preacher. It doesn\u2019t work \u2014 and it\u2019s annoying.<\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li><strong>Sensory isolation:<\/strong> an eye mask and earplugs (or noise-canceling headphones) can turn your side of the bed into a room within a room.<\/li>\n<li><strong>Be the example:<\/strong> instead of saying \u201cturn that thing off,\u201d grab your book and start reading. Calm is often contagious. When they see you sleeping better and waking up more refreshed, they\u2019ll ask what your secret is.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<h2>The 7-Day Rule: What to Track<\/h2>\n<p>Don\u2019t try to change your life forever starting tonight \u2014 that\u2019s overwhelming. Just commit to testing this routine for 7 days. One week.<\/p>\n<p>Don\u2019t track how many hours you sleep (that creates performance anxiety). Focus on two subjective signals:<\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li><strong>Sleep latency:<\/strong> how long does it take you to fall asleep?<\/li>\n<li><strong>Wake-up energy:<\/strong> do you feel less like a zombie when the alarm goes off?<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>If after a week the results don\u2019t convince you, your phone\u2019s still there waiting. But spoiler: you probably won\u2019t go back.<\/p>\n<div style=\"background-color: #f2f2f2; margin: 15px 15px 15px 0; padding: 15px; border-top: 2px solid #dee065; border-bottom: 2px solid #dee065;\">\n<h3><strong>Evening Routine in 120 Seconds<\/strong><br \/>\nFor tonight, try just this quick sequence:<\/h3>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li><strong>Charge your phone in another room<\/strong> (or at least away from the bed).<\/li>\n<li><strong>Set your alarm<\/strong> (the dumb one).<\/li>\n<li><strong>Get in bed and take 5 deep breaths.<\/strong><br \/>\nThat\u2019s it. Goodnight.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/div>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li><strong>Don\u2019t check the time.<\/strong> Knowing you only have two hours left amps up anxiety \u2014 which raises cortisol \u2014 which keeps you up.<\/li>\n<li><strong>Stay in the dark.<\/strong> Even dim light tells your brain \u201cit\u2019s daytime.\u201d<\/li>\n<li><strong>Just breathe.<\/strong> Use a simple rhythm (inhale for 4 seconds, exhale for 6). Don\u2019t aim to sleep \u2014 just aim to rest. Sleep often returns when you stop chasing it.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>For tonight, try just this quick sequence:<\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li><strong>Charge your phone in another room<\/strong> (or at least away from the bed).<\/li>\n<li><strong>Set your alarm<\/strong> (the dumb one).<\/li>\n<li><strong>Get in bed and take 5 deep breaths.<\/strong><br \/>\nThat\u2019s it. Goodnight.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your brain treats your smartphone like a constant emergency. Learn how to break the nighttime alert cycle with a simple routine that swaps notifications for real rest \u2014 even if you don\u2019t live alone<\/p>\n","protected":false},"author":2,"featured_media":99817,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15185],"tags":[],"class_list":{"0":"post-99819","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Anti-Scroll Routine: 3 Steps to Sleep Better (No Effort Needed) - Runlovers<\/title>\n<meta name=\"description\" content=\"Nighttime scrolling keeping you up? Discover a 3-step routine to unplug without willpower and improve your sleep in just 7 days\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Struggling to Sleep? This 3-Step Anti-Scroll Routine Can Help\" \/>\n<meta property=\"og:description\" content=\"Nighttime scrolling keeping you up? Discover a 3-step routine to unplug without willpower and improve your sleep in just 7 days\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/martino.pietropoli\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-07T18:35:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/01\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Martino Pietropoli\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mpietropoli\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martino Pietropoli\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/\"},\"author\":{\"name\":\"Martino Pietropoli\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\"},\"headline\":\"Struggling to Sleep? This 3-Step Anti-Scroll Routine Can Help\",\"datePublished\":\"2026-01-07T18:35:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/\"},\"wordCount\":1194,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Wellness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#respond\"]}],\"copyrightYear\":\"2026\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/\",\"name\":\"Anti-Scroll Routine: 3 Steps to Sleep Better (No Effort Needed) - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2026-01-07T18:35:32+00:00\",\"description\":\"Nighttime scrolling keeping you up? Discover a 3-step routine to unplug without willpower and improve your sleep in just 7 days\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/01\\\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"DepositPhotos \\\/ Photography33\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/anti-scroll-routine-3-steps-sleep\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/runlovers-2025\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Struggling to Sleep? This 3-Step Anti-Scroll Routine Can Help\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\",\"name\":\"Martino Pietropoli\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"caption\":\"Martino Pietropoli\"},\"description\":\"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/martino.pietropoli\",\"https:\\\/\\\/www.twitter.com\\\/mpietropoli\",\"https:\\\/\\\/x.com\\\/mpietropoli\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/martos\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Anti-Scroll Routine: 3 Steps to Sleep Better (No Effort Needed) - Runlovers","description":"Nighttime scrolling keeping you up? Discover a 3-step routine to unplug without willpower and improve your sleep in just 7 days","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/","og_locale":"en_US","og_type":"article","og_title":"Struggling to Sleep? This 3-Step Anti-Scroll Routine Can Help","og_description":"Nighttime scrolling keeping you up? Discover a 3-step routine to unplug without willpower and improve your sleep in just 7 days","og_url":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/martino.pietropoli","article_published_time":"2026-01-07T18:35:32+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/01\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Martino Pietropoli","twitter_card":"summary_large_image","twitter_creator":"@mpietropoli","twitter_site":"@runlovers","twitter_misc":{"Written by":"Martino Pietropoli","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/"},"author":{"name":"Martino Pietropoli","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53"},"headline":"Struggling to Sleep? This 3-Step Anti-Scroll Routine Can Help","datePublished":"2026-01-07T18:35:32+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/"},"wordCount":1194,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/01\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Wellness"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#respond"]}],"copyrightYear":"2026","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/","url":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/","name":"Anti-Scroll Routine: 3 Steps to Sleep Better (No Effort Needed) - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/01\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2026-01-07T18:35:32+00:00","description":"Nighttime scrolling keeping you up? Discover a 3-step routine to unplug without willpower and improve your sleep in just 7 days","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/01\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/01\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"DepositPhotos \/ Photography33"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2026\/anti-scroll-routine-3-steps-sleep\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/runlovers-2025\/"},{"@type":"ListItem","position":2,"name":"Struggling to Sleep? This 3-Step Anti-Scroll Routine Can Help"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53","name":"Martino Pietropoli","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","caption":"Martino Pietropoli"},"description":"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.","sameAs":["https:\/\/www.facebook.com\/martino.pietropoli","https:\/\/www.twitter.com\/mpietropoli","https:\/\/x.com\/mpietropoli"],"url":"https:\/\/runlovers.it\/en\/author\/martos\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/01\/03-20260107-1235-Scroll-Serale-W-DepositPhotos-photography33.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/99819","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=99819"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/99819\/revisions"}],"predecessor-version":[{"id":99822,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/99819\/revisions\/99822"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/99817"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=99819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=99819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=99819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}