It’s late, and the glow from your phone cuts through the darkness. The temptation to scroll just one more time pulls you in. Before you know it, it’s 2 AM, and sleep feels far away. You’re not alone if this sounds familiar. Many struggle with this digital dilemma.
### What’s a Digital Sunset?
A digital sunset is simple: stop using screens at least an hour before bed. This habit aims to help your brain unwind. Experts suggest that many people face serious sleep issues today. According to recent studies, about one-third of Indians report sleep difficulties, and 61% get less than six hours of sleep nightly.
The term “digital sunset” emerged in 2018 when two women, Anna Firth and Linden Kemkaran, launched a challenge to curb screen time, particularly for kids. While it didn’t explode in popularity, the idea has gained traction over the years.
When you dim the screens ahead of bedtime, your brain gets a chance to calm down. This calmness helps your body produce melatonin, the sleep hormone. But screens, especially with their blue light, trick your brain into thinking it’s still daytime, messing with melatonin levels.
### Why It’s So Hard to Unplug
Nighttime often calls for a last scroll. Psychologist Naina Sharma explains that late-night screen use can feel comforting. “It provides emotional regulation and distraction,” she says. Even those who try to go screen-free can feel anxious without that stimulation.
### Benefits of a Digital Sunset
Switching off screens before bed can make a real difference. Dr. Sumalatha Vasudeva, a psychologist, recommends 60 to 90 minutes without screens, especially for those dealing with anxiety or mood issues. For example, she worked with a woman who used late-night online shopping to cope with stress. Gradually reducing her screen time led to improved sleep and less anxiety.
This challenge isn’t just a young person’s issue; it’s affecting all age groups. A man in his sixties found that late-night shows were disrupting his sleep and increasing fatigue. After he adopted a digital sunset, he experienced more energy and sharper memory.
Even younger generations, like Gen Z, are feeling the effects of constant screen exposure. According to Dr. Puja Kapoor, a pediatric neurologist, children are reacting to increased screen time with irritability and poor focus. She advises parents to model healthy screen habits by implementing digital sunsets.
### Making It Work for You
Implementing a digital sunset may feel overwhelming. Instead of a strict rule, treat it as a flexible guideline. Clinical psychologist Mehezabin Dordi suggests gradually reducing time spent on stimulating content first.
Try placing your phone out of reach at night and consider using an analog alarm clock. Replace screen time with calming activities, like reading or stretching.
Digital sunsets are a tool to help regulate your sleep and overall well-being. They work best when combined with other healthy habits, like maintaining a balanced lifestyle.
So, next time you’re tempted by your screen in the dark, remember that nature’s real sunsets are both calming and restorative. It’s about creating a peaceful environment for your mind to unwind and prepare for rest.
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