Digital Sunset: Why to Unplug 2 Hours Before Bed

A "digital sunset" is the practice of putting away screens as the real sun sets - or at least 1-2 hours before bedtime. This simple habit is one of the most effective ways to improve sleep quality, evening relaxation, and morning energy.

Why Screens Disrupt Sleep

It's Not Just the Light

Blue light gets most of the attention, but it's only part of the problem. Screen use before bed disrupts sleep through multiple mechanisms:

• Light exposure - Suppresses melatonin production
• Mental stimulation - Keeps the brain active when it should wind down
• Emotional activation - News, social media, and messages can trigger stress
• Time displacement - Screen time often pushes back bedtime

The Melatonin Factor

Melatonin is the hormone that signals the body it's time for sleep. Its production is triggered by darkness and suppressed by light - especially blue light. Screens can delay melatonin release by up to 3 hours.

What Is a Digital Sunset?

A digital sunset means putting away screens at a set time each evening, ideally 2 hours before bed. If bedtime is 10pm, the digital sunset is 8pm. After this point, no phones, tablets, computers, or TV.

The term "digital sunset" connects this habit to natural rhythms. For most of human history, the setting sun signaled the transition to evening activities and eventually sleep. Screens have broken this natural cycle.

Benefits of a Digital Sunset

Better Sleep

• Fall asleep faster
• Sleep more deeply
• Wake up more refreshed
• Experience fewer middle-of-night awakenings

Calmer Evenings

• Reduced anxiety from news and social media
• More present with family or roommates
• Time for relaxing activities
• A clear boundary between day and night

Better Mornings

• More energy upon waking
• Less grogginess
• Better mood throughout the day

How to Implement a Digital Sunset

1. Set a Specific Time

Choose a time that's at least one hour before bed. Two hours is better. Be specific - "around 9" becomes "whenever I get around to it." Pick an exact time.

2. Create a Physical Boundary

Designate a place where devices go after the digital sunset - a drawer, a charging station in another room, or a box. Out of sight is out of mind.

3. Plan Evening Activities

The hours after digital sunset need to be filled with something. Options include:

• Reading - Physical books, not e-readers with backlight
• Conversation - Quality time with household members
• Relaxation - Baths, gentle stretching, meditation
• Preparation - Laying out clothes, packing bags for tomorrow
• Hobbies - Puzzles, crafts, music, cooking
• Journaling - Reflecting on the day, planning tomorrow

4. Communicate with Others

Let friends and family know about the digital sunset. This sets expectations about response times and may inspire them to try it too.

5. Handle Exceptions Gracefully

Emergencies happen. The goal isn't rigid perfection but a general habit. If the digital sunset is broken occasionally, simply resume the next day.

Common Objections

"I need to wind down with TV"

While TV feels relaxing, it still provides the light and stimulation that interfere with sleep. Try alternatives for a week and compare how rested you feel.

"What if someone needs to reach me?"

Truly urgent matters have ways of getting through - a phone call that rings through Do Not Disturb, a knock on the door. The vast majority of messages can wait until morning.

"I don't have time"

A digital sunset often reveals that "not having time" means "time lost to scrolling." Many people find they have more time when screens aren't an option.

The Bottom Line

Screens have invaded the evening hours that were once naturally screen-free. A digital sunset reclaims this time, improving sleep, reducing anxiety, and creating space for activities that truly restore.

Tonight, try putting your devices away just one hour early. Notice how you feel in the morning.

Sources

• Technology in the Bedroom - Sleep Foundation
• Blue Light Has a Dark Side - Harvard Health