You can care about the world and still log off for the night.

Staying informed and staying online stopped being the same activity a long time ago. Past a certain point the extra scrolling adds no new facts, only more distress, and distress is not the same as being useful to anyone. Nobody is helped by you awake at one in the morning reading the ninth version of one story.

Choose when you catch up and when you stop, then keep both. Pick the thing you can actually do, which might be money, time, a letter or a conversation. Do that, and close the night without treating rest as a betrayal.