Blue light and information overload prevent the brain from transitioning into sleep mode. A “digital sunset” marks the end of digital stimulation for the day. This deliberate disconnect signals the body to produce melatonin and prepare for rest.
Set a Fixed Shutdown Time
Choose a time at least one hour before bed. Consistency trains the circadian rhythm. If bedtime is 10:00 PM, the digital sunset occurs at 9:00 PM. Set an alarm to trigger this transition. Treat it as a non-negotiable appointment.
The Physical Disconnect
Willpower often fails when devices are within reach. Physically remove phones, tablets, and laptops from the bedroom. Create a dedicated charging station in the kitchen or living room.
- Kitchen: Charge devices here overnight.
- Bedroom: Use a standard alarm clock instead of a phone.
- Router: Consider automating a Wi-Fi shutoff.
Replace the Habit
Stopping a habit creates a void. Fill the time with analog activities to prevent boredom-induced scrolling. Reading fiction, light stretching, or journaling engages the brain differently than screen time. These activities lower cortisol levels rather than spiking them with notifications.
Manage Notifications
If a device must stay on for emergencies, configure “Do Not Disturb” settings. Allow calls only from specific contacts. Disable all app notifications. The goal is to eliminate the Pavlovian response to beeps and buzzes.
Morning Benefits
A digital sunset also improves the next morning. Waking up without immediately scrolling creates a proactive rather than reactive mindset. The benefits of the evening routine extend well into the following day.