< shift/library / sleep

Digital Sunset Protocol

sleep · medium · No extra time — replaces screen time with analog time

What is Digital Sunset Protocol?

Set a specific time each evening (e.g., 9 PM) after which NO screens are allowed. Phone goes on airplane mode, laptop closes, TV off. Replace with analog activities. The single biggest sleep improvement most people can make.

Is there evidence for it?

EVIDENCEstrong

How do you do Digital Sunset Protocol?

  1. 1.Choose your digital sunset time: ideally 60-90 minutes before bed. Set a daily alarm for it
  2. 2.When the alarm goes off: phone goes on airplane mode (or in another room), laptop closes, TV off. No exceptions
  3. 3.Prepare analog alternatives IN ADVANCE: physical book on nightstand, journal ready, puzzle out, instrument accessible. Don't rely on willpower to find alternatives in the moment
  4. 4.If you need your phone as an alarm: put it in airplane mode, face-down, across the room. You'll have to get up to turn it off (bonus: solves snooze button problem)
  5. 5.Tell your household or partner about your digital sunset. Making it a shared ritual increases compliance and creates quality connection time

How long does it take?

No extra time — replaces screen time with analog time.

Is it hard to start?

medium.

> how Shift handles sleep

PRACTICE ITEvening wind-down — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Matthew Walker (Why We Sleep), blue light research, digital wellness protocols
sleep · habits · health · energy · stress
> find what fits you

Related in sleep

Sleep Hygiene ProtocolSet of behavioral and environmental practices that promote consistent, restorative sleep. Controls the...Consistent Wake TimeWaking at the same time every day — including weekends — to anchor the circadian rhythm. A regular arousal...Sleep Divorce (Separate Sleep Optimization)If your partner snores, moves, has a different sleep schedule, or runs hot while you run cold — consider...Circadian Light ProtocolAlign your artificial light exposure with your circadian rhythm: bright blue-enriched light in the morning...Magnesium Supplementation for SleepTaking magnesium before bed to improve sleep quality and reduce insomnia symptoms. Magnesium L-threonate...Evening Wind-Down ProtocolA structured 60-90 minute pre-sleep ritual that prepares your body and mind for deep sleep. Dim lights, cool...

> everything in 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.