Digital Sunset Rule

What is Digital Sunset Rule?

Cutting all screens at least 1 hour before bed — phones, tablets, laptops, TV. Blue light from screens suppresses melatonin production by up to 50%, destroying sleep quality even if you fall asleep. Reddit users who implement this consistently report it as one of the single biggest quality-of-life improvements they've made. The hard part isn't the science — it's what to do with your hands.

Is there evidence for it?

How do you do Digital Sunset Rule?

1. 1.Set a phone alarm 60-90 minutes before your target bedtime labeled 'Digital Sunset'
2. 2.When it goes off: phone goes on charger IN ANOTHER ROOM (this is non-negotiable)
3. 3.Replace screen time with: reading a physical book, journaling, stretching, conversation, or board games
4. 4.If you must use screens late, wear blue-light blocking glasses (amber lenses, not clear)
5. 5.Enable Night Shift / Night Light on all devices to activate automatically at sunset
6. 6.Dim all overhead lights and switch to warm lamps or candles in the last hour
7. 7.Start with 30 minutes if 1 hour feels impossible — build up over 2 weeks

How long does it take?

60-90 minutes (replaces existing screen time, not additional).

Is it hard to start?

Hard (most people's hardest habit to build).

> how Shift handles sleep

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.