Usama, many young people struggle with getting enough sleep because social media keeps them awake. It's tough to put your phone down, especially when you feel like you're missing out, but it seriously affects your energy and studies.
You're not alone in this, Usama. Staying up late scrolling on your mobile is a very common habit, and it's completely understandable why you feel tired for college the next day. The bright light from phone screens, especially blue light, tells your brain it's still daytime, making it hard to feel sleepy. Plus, constantly seeing new posts keeps your mind active and alert, even when you try to close your eyes.
The most important step is to set a 'phone curfew' for yourself. Decide on a specific time each night – say, 90 minutes or an hour before you want to sleep – when you will completely stop using your phone. Charge it in a different room, like the living room or kitchen, so it's not within reach from your bed. This small change creates a physical barrier that helps break the habit of picking it up for 'just one more minute'.
Once your phone is put away, try to replace that scrolling time with something calming. Instead of looking at a screen, you could read a physical book or a magazine, listen to some light music, or even just sit quietly and reflect on your day. Some people find it helpful to write down their thoughts in a journal or chat with a family member for a few minutes. The goal is to let your mind and body relax without digital stimulation.
Your daytime routine also plays a big part in how well you sleep at night. Try to wake up and go to bed at roughly the same time every day, even on weekends. This helps regulate your body's natural sleep-wake cycle. Also, try to get some physical activity during the day, like playing cricket with friends or taking a walk. Just make sure not to do anything too strenuous right before bedtime, as that can make it harder to fall asleep.
Making these changes takes time and patience, so don't get discouraged if you don't see results immediately. Your studies are important, and getting good sleep will help you focus better in college and feel less 'susti' throughout the day. Start with one small step this week, like putting your phone away 30 minutes earlier, and gradually increase that time. You will feel the difference in your energy and mood.
Names and cities shown here are examples. Every question is published anonymously — we never ask for, store or show the name, city or contact details of the person who wrote it.
You don't have to work this out from an article. We're free, private, and here right now — in English, Urdu or Roman Urdu. No signup, no waiting, no judgement.
Other questions people asked about the same thing, answered the same way.