In an age powered by high-speed internet and round-the-clock connectivity, convenience has never been greater. From wrapping up office presentations to planning diet charts, seeking parenting advice or
simply unwinding with entertainment, the digital world has become an indispensable companion. Yet, health experts caution that when this dependence begins to disrupt mental peace and sleep patterns, it may be time for a reset.
Across urban households, a familiar pattern is playing out. The day begins with an alarm on the smartphone and ends with endless scrolling on social media feeds. Even as physical distances from loved ones grow, digital proximity remains constant. However, researchers warn that excessive screen exposure, particularly before bedtime, may be quietly affecting mental health and sleep quality.
Amid growing concern, a lifestyle trend known as “Digital Sunset” is gaining traction globally. The concept encourages individuals to switch off all digital devices like smartphones, laptops, televisions and tablets, at least 1-2 hours before going to bed.
What is a Digital Sunset?
Inspired by the natural rhythm of sunset, when the environment gradually slows down and prepares for rest, the idea is simple; as night approaches, digital stimulation should fade as well. Advocates describe it not merely as turning off devices but as allowing the brain to gradually shift into rest mode.
Health experts, including those cited by Healthline, point to the impact of blue light emitted by screens. This light suppresses the production of melatonin, the hormone responsible for regulating sleep. Reduced melatonin levels can delay sleep onset and disrupt overall sleep cycles.
Why Are People Embracing It?
Sleep specialists say limiting screen exposure before bedtime can significantly improve sleep quality. When the brain is not constantly stimulated by notifications, news updates or social media content, it naturally begins to wind down.
Psychologists also highlight the emotional toll of prolonged scrolling. Exposure to curated portrayals of “perfect lives” and constant information overload can elevate stress and anxiety levels. By disconnecting digitally, individuals report feeling calmer and more present.
Improved sleep, in turn, enhances daytime productivity and concentration. Some studies suggest that a well-rested mind can boost efficiency and focus by a substantial margin. Additionally, families adopting the practice say it has strengthened relationships, as evenings are increasingly spent in conversation rather than on screens.
How to Practise a Digital Sunset
Experts recommend starting gradually. Setting a fixed “digital curfew” an hour or two before bedtime can help build consistency. If bedtime is 11 pm, devices could be switched off by 9:30 or 10 pm.
Keeping phones away from the bedside table is another effective strategy. Many users rely on smartphones as alarm clocks, but replacing them with a traditional alarm clock can remove the temptation to check notifications at night.
Those trying the method are encouraged to replace screen time with calming activities such as reading, journalling, meditation or listening to soft music. Even a few days of disciplined practice, experts say, can lead to noticeable improvements in mood and sleep patterns.
While the transition may initially feel uncomfortable, particularly for those experiencing “nomophobia”, or the anxiety of being without a phone, supporters describe the practice as a form of self-care rather than a rigid rule.
