Sleep Instead of Scroll is a practical, empathetic guide for adults who want to break the late-night phone habit without giving up their devices entirely. If bedtime scrolling has become the default way to unwind, this book helps you understand why it happens and what to do instead. Drawing on behavioral psychology, sleep science, and habit-building strategies, it explains how smartphones, infinite scroll, dopamine-driven reward loops, stress, and bedtime procrastination work together to keep you awake longer than you planned. Rather than pushing an unrealistic digital detox, the book offers a realistic evening reset you can adapt to your life. Readers will find simple environmental changes, better alternatives to scrolling, and sustainable routines that make it easier to put the phone away, fall asleep faster, and sleep more deeply. Clear, compassionate, and practical, Sleep Instead of Scroll gives you a better way to end the day--one that supports rest, reduces overload, and helps you wake up feeling more refreshed.