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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

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> 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.