Move the decision earlier.
Do not wait until midnight to decide whether you should stop scrolling. Set the boundary earlier, while you still have enough energy to choose well.
A simple rule like no feeds after 21:30 is easier to keep than a vague promise to use your phone less.
Protect the apps that trigger the loop.
For most people the problem is not every app. It is a small set of feeds, videos, messages, or news apps that turn a tired check into another hour awake.
Use haegr to block those apps during your wind-down window, then keep useful tools available: alarms, music, notes, maps, or anything that supports the evening instead of consuming it.
Make the replacement specific.
The phone leaves a gap. Fill it before the rule starts: shower, book, journal, stretch, plan tomorrow, or put the phone outside the bedroom.
The goal is a repeatable evening, not a perfect one. If you break the rule once, make the next rule easier to start and keep going.
What time should I block social media at night?
Pick a time 30 to 60 minutes before sleep. The exact hour matters less than choosing a repeatable window and protecting it consistently.
Does blocking apps help sleep?
It can help by reducing the easiest source of late-night stimulation. It is not medical advice, but it can make your wind-down routine easier to keep.
Download haegr on the App Store
Give the last hour back to sleep.
Download haegr and create an evening app rule before the next late-night scroll starts.
Download