i cant sleep at night, keep on losing sleep. and i get panic, i sometimes turn on my smartphone to keep myself distracted until i feel sleepy

Dear User, I am sorry to hear about your struggles with sleep. It can be incredibly frustrating and exhausting to experience difficulty falling or staying asleep. From a Buddhist perspective, sleep is an essential aspect of self-care, and it is crucial to prioritize getting enough rest. Sleep allows us to rejuvenate our bodies and minds, and it is an essential component of mental and physical wellness. I can only imagine how difficult it must be to feel panicked and restless at night, and I want you to know that you are not alone in this struggle. From a psychological perspective, it is common to experience sleep disturbances during times of stress or anxiety. It sounds like your smartphone has become a coping mechanism for your anxiety and restlessness at night. However, it is important to recognize that using your smartphone to distract yourself may further disrupt your sleep. Exposure to the blue light emitted by smartphones can interfere with the production of melatonin, a hormone that regulates sleep. Additionally, the content you consume on your smartphone may be stimulating, making it harder to relax and fall asleep. As a coach, I would recommend exploring other ways to manage your anxiety and promote restful sleep. Consider establishing a relaxing bedtime routine that you can look forward to each night. This routine could include activities such as taking a warm bath, practicing gentle yoga or meditation, or reading a book. You may also find it helpful to limit your exposure to screens in the hours leading up to bedtime. Additionally, it is essential to create a sleep-conducive environment by keeping your bedroom dark, cool, and quiet. Remember, it may take some time to find a routine that works for you, so be patient and gentle with yourself during this process. light