Sleep Module Revised
Part 1: Psychoeducation
Standardized intro:
Social media plays a huge role in how we connect, express ourselves, and stay informed -- but it
can also cause problems. Social media is designed to hold our attention for as long as possible.
That can make it hard to notice how much time passes while we’re scrolling, or how it’s
affecting our mood or energy levels. When we spend a lot of time on social media, it’s easy to
start feeling more overwhelmed, tired, lonely, or dissatisfied with our lives.
Introduce target mechanism:
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One of the ways social media can be harmful is by interfering with sleep -- an essential
aspect of our health that helps us restore our energy, balance our moods, and strengthen
our memory and concentration
Ø That might look like:
§ Lying in bed scrolling for hours
§ Having trouble falling asleep because your mind feels “too awake” after
screen time
§ Waking up tired even after a full night in bed
§ Feeling groggy, irritable, or unfocused the next day
Ø Social media isn’t inherently bad, but it can throw off your body’s natural rhythm and
make you feel drained, even if you spent plenty of hours “in bed.”
Psychoeducation on target mechanism:
Transition question: So, really, how does your time on social media actually compromise your
sleep?
• Social media can feel relaxing, but at night it actually stimulates your brain and body in ways
that interfere with sleep:
Ø Screens and biology. Your body naturally releases melatonin: the hormone that tells
you it’s time to sleep. Bright phone screens at night suppress melatonin, which tricks
your brain into thinking it’s still daytime. This mismatch between your body’s natural
sleep clock and your online habits can make it harder to fall asleep, stay asleep, and
feel rested.
Ø Bedtime scrolling. Social media is designed to keep you engaged. You might plan to
scroll “just a little longer,” but the endless stream of videos, notifications, and posts
delays sleep and can quickly reduce the total number of hours you get. Over time,
losing even 20–30 minutes of sleep per night can add up to hours of missed rest each
week
Ø Emotional stimulation. Even when scrolling feels calming, the content can spark
stress or excitement right before bed, making it harder to “turn off” your mind and
relax into deep sleep.
Semi-standardized spiel about what we can do about it:
Transition question: So now, the real question is: What is the actionable solution to this
problem?
• Many people learn to improve their sleep with small, science-backed changes. You can too!
• One way to help you reset this pattern is to take a social media detox -- a short, intentional
break from using social media, especially before bed.
• During this detox, you’ll have the chance to notice what changes. You might fall asleep faster
or wake up feeling more refreshed. You might feel calmer or more present at night. You
might realize you don’t need your phone to unwind — your body already knows how.
• This isn’t about quitting social media forever. It’s about finding balance, and making space
for deeper rest and recovery.
Part 2: Activities
Part A1: Imaginal experience
Before we talk about the detox, let’s do a quick imagination exercise to notice how different
nighttime routines affect your energy and alertness. This could help you see firsthand how
scrolling can keep you wired when your body needs rest.
• Find a comfortable position. Take a slow breath.
• Scenario 1: Imagine a night in the past few weeks when you spent more time than usual
scrolling before bed. In your mind, bring yourself back to that night.
• Imagine yourself lying in bed, phone in hand.
Imagine what your body feels as you scroll through social media:
o Your eyes may feel alert from the bright screen
o Your mind may be actively thinking about the images or videos you see
o Your body might feel a little “wired”
o You may think “Okay, one more…” or maybe you are not thinking much at all and just
mindlessly scrolling
• Now imagine the moment you finally put your phone down.
Notice how your mind feels:
o Is it quiet, or still buzzing?
o How easy is it to switch from scrolling to falling asleep?
• Think about how long it took you to fall asleep afterward.
And how you felt waking up the next morning: groggy? Drained? Hard to get moving?
• Pause for a moment and let yourself really feel it.
• Scenario 2: Now imagine a night in the past few weeks when you cut your screen time
shorter, or didn’t scroll at all, and gave your body space to wind down before bed.
• Bring yourself back to that night and picture it.
You put your phone away at a certain time.
Maybe you dim the lights.
•
You do something else, maybe something calming, like listening to music, reading, or
just lying still.
• Notice what happens in your body as you imagine this:
o Your eyes might feel softer, less strained
o Your mind might begin to slow down
o Your body might feel calmer
• Imagine climbing into bed and actually feeling sleepy.
Imagine how soon you might fall asleep.
Imagine how it feels to wake up. Maybe clearer, calmer, more rested.
Wrap-up: Reflect on that contrast for a moment.
o How did each scenario affect how you felt or noticed in your body?
o Which scenario feels more like the kind of night you want more of?
Part A2: Reflect (write answers down)
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About how long do you usually scroll before bed?
How easy or hard is it to fall asleep afterward?
How rested do you feel when you wake up in the morning?
Keeping in mind your answer above, how do you think your life might look like during the
social media detox?
Part B: Commitment/Motivational Interviewing
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During the detox week, we encourage you to take a complete break from social media. This
means not opening social media apps (like Instagram, TikTok, Snapchat, etc.) and avoiding
scrolling through feeds, stories, or videos. You can still use your phone for texting, calls,
schoolwork, or other apps—this is just about taking an intentional break from social media.
• You can think of this as a one-week experiment, or a chance to step back and notice
patterns in how you've been using social media and how it affects your daily life. This
isn't about quitting social media forever. It's about creating space to observe: What
changes when social media isn't part of your routine? What do you notice about your
mood, your sleep, your time, your relationships? This awareness is valuable information,
whether or not you stick to the detox perfectly.
On a scale from 1 (not at all ready) to 10 (totally ready), how important is it for you to make
a change to your social media habits?
Ø What are the reasons you didn’t choose a lower number? What makes it at least
somewhat important to you?
On a scale from 1 (not at all ready) to 10 (totally ready), how confident are you that you
could change your social media use if you decided to?
Ø What is one thing that could help you feel more confident about making a change?
Ø Think of supports, tools, or mindsets that would make this easier. E.g., setting a
“digital bedtime,” charging your phone across the room, asking a friend to do it with
you, or using an alarm clock instead of your phone
Part C: Planning Your Detox Week (Target Mechanism-Specific Intervention?)
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Let’s get specific about what you’ll do during the detox week.
Step 1 – Design your ideal nighttime routine by answering this question: “If you didn’t use
social media before bed, what would you want to do to wind down? List a few activities that
you could realistically do and that you find relaxing (e.g., read a book, journal, do stretches
or light yoga, listen to calm music or a podcast, spend quiet time with someone you care
about)”
Step 2 – Connect it to you your values. Why does this activity matter to you? How does it
connect to what you care about? (e.g., Journaling helps me express myself” or “Cooking
helps me take care of my health and feels relaxing”).
Step 3 – Make a plan!
Ø Which of the activities listed above are you most likely to do instead of using social
media before bed?
Ø When and how will you incorporate these activities into your nighttime routine?
Ø Try to make your practice SET:
§ Specific so you’ll know what you’re doing
§ Exact so you’ll know when and where you’ll be doing it
§ Timed so you’ll know when you’re done.
Ø For example: Instead of scrolling before bed, I will listen to calming music and journal
starting at 10:30pm (half an hour before bed) so I can feel more rested in the
morning. To help me do this, I can pick a playlist and put a notebook and pen next to
my bed ahead of time.
Skill building: ‘Breathe to Sleep’
Ø Use this when you feel wired, anxious, or tempted to scroll in bed.
• Inhale through your nose for 4 counts
• Hold your breath for 4 counts
• Exhale slowly through your mouth for 4 counts
• Repeat 3-5 times
Then reflect: "Do I want to scroll, or do I want to rest?"