Digital Sunset (No Screens After 9 PM)

What is Digital Sunset (No Screens After 9 PM)?

Set a hard cutoff: no screens after 9 PM (or 2 hours before bed). Phone, laptop, tablet, TV — all off. The blue light suppresses melatonin, but the bigger issue is psychological stimulation keeping your brain in 'on' mode. This single rule improves sleep quality more than any supplement.

Is there evidence for it?

How do you do Digital Sunset (No Screens After 9 PM)?

1. 1.Set a daily alarm for 9 PM (or your chosen time). When it goes off: phone on charger in another room, laptop closed, TV off
2. 2.Prepare analog alternatives: book on nightstand, journal and pen, board games, instrument, conversation topics with your partner, puzzle books
3. 3.The first week is the hardest. You'll feel the urge to 'just check one thing.' Don't. The check becomes 45 minutes of scrolling every single time
4. 4.Exceptions policy: phone calls only. If someone is dying, they'll call. Everything else — every notification, every text, every email — can wait until morning. It always can
5. 5.After 2-3 weeks: you'll fall asleep faster, sleep deeper, wake more refreshed, and your evenings will feel longer and richer. Most people reclaim 1-2 hours of their evening that they were losing to mindless scrolling

How long does it take?

No extra time — reclaims 1-2 hours of evening.

Is it hard to start?

medium.

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.