A digital sunset: one hour without screens
It's less about blue light and more about what you're scrolling.
Screens in the evening keep your mind switched on. News, messages and endless feeds are designed to hold attention, which is the opposite of winding down.
Research suggests the content and the engagement matter more for sleep than the light itself. A gentle film watched with someone is different from answering work emails in bed.
A digital sunset is simply a set time when screens go away for the night. Choose something you look forward to in their place: a bath, a paper book, stretching, a conversation.
Try this
- Set a phone alarm for one hour before bed as your sunset.
- Put the phone on its charger in another room.
- Keep a book where your phone used to be.
General information, not personal medical advice. If something worries you, talk to your doctor. In an emergency in Bulgaria or the EU, call 112.