I doomscrolled myself into anxiety every night
I work nights. Have done about four years now. You come home when everyone else is starting their day, the light through the curtains is the wrong kind of light, the street is too loud, your body just has absolutely no clue. I used to make tea, sit on the edge of the bed sometimes still in my uniform, and scroll. Twitter, news sites, whatever the algorithm decided I needed. It felt like decompressing, like I had missed something and needed to catch up. The thing is the news at 7am after a shift is the same news it always is. Mostly bad. Mostly things you cannot touch. I kept reading it anyway. There was always some new thing.
I put the phone in the kitchen overnight now. That is the entire change, nothing dramatic, no app, no sleep coach, just the phone on the kitchen counter instead of the pillow. The chest thing mostly went. I still get it occasionally, usually when I have slipped back into old habits a few nights running. I think I knew technically that what I was filling my head with right before sleep was just sitting there while I tried to rest. I just didn't believe it applied to me specifically. That is probably a nurse thing, or maybe just a person thing.