ChillSleep
Bedtime Routine

Digital Sunset

Turn off all screens 60 minutes before bed to let your brain produce melatonin naturally

60 minutes before bed

Digital sunset is the practice of powering down all electronic devices with screens at least one hour before your target bedtime. This allows your eyes to stop receiving blue light, which suppresses melatonin production and delays sleep onset.

How To Do It

  1. 1

    Set a daily alarm for 60 minutes before your target bedtime as your "digital sunset."

  2. 2

    When the alarm goes off, power down or put away all phones, tablets, computers, and TVs.

  3. 3

    If you must use a device, enable night mode or use blue light blocking glasses.

  4. 4

    Replace screen time with analog activities: reading a physical book, journaling, stretching, or conversation.

  5. 5

    Prepare a few go-to activities in advance so you're not tempted to default to screens.

  6. 6

    Keep devices charging in another room to remove temptation.

The Science Behind It

Blue light from screens suppresses melatonin production by up to 50%, even at low brightness. Research shows that screen exposure within 2 hours of bedtime delays circadian rhythm by 1.5 hours and reduces REM sleep. Removing screens 60-90 minutes before bed allows natural melatonin rise.

Tips

  • Start with 30 minutes if 60 feels impossible, then gradually increase.

  • Tell family or roommates about your digital sunset so they can support it.

  • Use the extra time for other sleep-supporting routines like gratitude journaling or tea.

  • If you track sleep with a device, set it to airplane mode and use it only as an alarm.

Best For

Falling asleepSleep qualityEvening wind-down

Similar Techniques