Many of us like to scroll through the apps on our phones before we go to bed. Resisting the temptation isn’t easy, and one problem is that you might feel an urge to open up news apps such as the BBC or The Daily Mail, among many other options out there, to read an array of stories that could potentially make you upset, worried, or just downright angry. None of these feelings are ones that’ll help you get a good night’s sleep. With that in mind, don’t do what many are now calling doomscrolling and instead try one of these three alternatives to help you relax before bed.

Instead of thinking about the news, why not think about sport instead. Watching a game live would probably pump you up with too much unnecessary adrenaline before going to sleep, especially if you passionately want one team to win over the other. Instead, you could watch highlights of games that have already taken place during the week, which you already know the result of, but you just want to recap over the talent that managed to secure that result. You could even relive some of the most classic moments in games from decades ago. Epic matches from the past are freely available on streaming websites like YouTube, and are well worth a watch.

If you want to do something more mentally challenging than simply watching a game with your last few moments of the day before you go to sleep, why not try and predict the outcome of future games instead? No matter what sport you follow, you’ll be able to use a sports betting website, with access from your phone too, and get weighing up some odds on almost any game that’s happening around the world. Once you’ve placed your bet, you’re creating a little bit more excitement for you when you watch the game later in the week.

If you’re not into sports, why not find a different kind of game that you can enjoy playing before bed. No matter what kind of games you’re into, you’re highly likely to find a version that you can play on your smartphone. If you’re a big console fan but don’t want to wake anyone else up while playing games in bed, there are lots of first-person shooters and other arcade options that you can play on the small screen with your headphones in. If you fancy something a little simpler, why not download a crossword, wordsearch, or even a sudoku app for a more peaceful game you can complete in your own time.

If you struggle to fall asleep at night, there are ways your phone could actually improve the chances of you getting a good night’s sleep. For example, there are a number of apps that can play you tranquil music and peaceful readings before you go to sleep. You can even find versions of these as videos, like ASMR, to stream on websites like YouTube. There are lots of different techniques to help you get to sleep, so try a few until you find the one that works for you.