Guided technique · Digital life · 30–60 min before bed

Digital sunset

Choosing a time each evening, 30 to 60 minutes before bed, when screens go away — and replacing them with something calm.

Level: Beginner · Free — no account needed to read

Choosing a time each evening, 30 to 60 minutes before bed, when screens go away — and replacing them with something calm.

Why it may help

Screens late at night keep you up longer, keep your mind alert and can nudge your body clock later. A set cut-off protects the time your body needs to wind down.

When to use it

• you scroll in bed
• you go to bed later than you intend
• you feel wired at bedtime

Helps with

• Sleep
• Evening scrolling

How to do it

1. Choose your screens-away time for tonight.
2. Set an alarm on your phone for that time.
3. When it goes off, put screens away and charge your phone outside the bedroom.
4. Do something calm instead — read, stretch, talk, write tomorrow’s list.

What the evidence says

Emerging evidence: Early or mixed research looks promising, but it is too soon to be confident. Treat it as worth trying, not proven.

What was found

Screen use before bed is consistently linked with later and shorter sleep, and sleep experts commonly recommend a screen-free wind-down.

What is uncertain

The direct effect of screen light is modest for most people; what screens keep you doing seems to matter more.

Who it may not suit

If you use your phone for calming audio or an alarm, keep it on silent, face-down and out of reach.

Where this comes from: Sleep and circadian research; Research on digital media and wellbeing.

Afterwards, ask yourself

What did you do instead of screens, and how did you sleep?