You eat well and exercise, but if you’re scrolling through your phone in bed, you might be undoing all your healthy efforts. The blue light emitted from our screens is one of the biggest modern-day saboteurs of quality sleep. Implementing a “digital sunset” is a powerful hack to reclaim your rest.
Blue light, particularly in the evening, tricks your brain into thinking it’s still daytime. This suppresses the production of melatonin, the essential hormone that regulates your sleep-wake cycle. The result? It takes longer to fall asleep, and the sleep you get is less restorative.
A digital sunset means powering down all electronic devices—phones, tablets, laptops, and TVs—at least 60 minutes before you intend to sleep. This simple act allows your brain’s natural melatonin production to ramp up, signaling that it’s time to wind down.
So, what can you do instead for that hour? The options are wonderfully analog. Try reading a physical book, practicing gentle stretching or meditation, writing in a journal, or having a calm conversation with a partner. These activities promote relaxation instead of stimulating your brain.
The benefits extend far beyond just falling asleep faster. You’ll likely experience deeper, more uninterrupted sleep, wake up feeling more refreshed, and have better focus the next day. By giving yourself this screen-free buffer, you’re not missing out; you’re investing in the most fundamental pillar of health: high-quality sleep.
1.jpg)
1.jpg)
