what is a digital sunset?

A "digital sunset" is the practice of putting away screens (phones, tablets, tv, laptops, gaming devices) as the soon as the sun sets. It’s a reminder to connect a habit (disconnecting from tech) to a natural rhythm: the setting sun signalling to us to wind down and get ready to go to sleep.

This simple habit is one of the most effective ways to improve sleep quality so that we can wake up refreshed. It is so important to limit your use of technology, especially before bed. The blue light that is emitted from your devices can impede the production of melatonin and interferes with our circadian rhythm. Technology also affects the brain, stimulating your mind and making it harder to fall asleep. And we know the ripple effect of quality sleep includes improved mood, heightened focus, increased creativity, stronger mental/social/physical health, and better quality relationships.

Here are some steps you can take to implement your own “digital sunset”:

Choose a bedtime: This will look different for everyone, but it’s important that you set a specific time you want to get to sleep so that you can plan when to start putting your tech devices to bed. Ideally, you want to put away screens two hours before actually want to be asleep. So, if you want to be sleeping by 11 pm, start turning devices off by 9 pm.

2.) Put devices to bed: This is especially important if your devices are mobile. Designate a spot where these mobile devices go so they are out of sight, out of mind: leave them downstairs if you’re headed upstairs or put them in a drawer. This is also a great opportunity to swap out your mobile phone for an analog alarm clock.

3.) Plan a wind down routine: If bedtime is at 11 pm and you’ve put your devices to sleep by 9 pm, you may not be sleepy. Fill these next few hours with analog activities. Your options could include reading (physical books, magazines), having a warm bath or shower, doing some light stretching, meditating, journalling, catching up with loved ones, prepping for the next day (making your lunch, getting your coffee ready, laying your outfit out), doing a puzzle, colouring, knitting/crocheting…

4.) Let others know you are participating in a nightly digital sunset: You can set a “do not disturb” message on your phone or tell friends/family/colleagues who may be trying to reach you that you will be unreachable after a certain time in the evening. This helps set a boundary and communicate expectations around response times. They may even be inspired to participate with you!

~Kate
The information provided by Rooted in Wellness Canada is solely for educational and informational purposes and should not be considered a substitute for professional medical advice or treatment. If you are struggling, you are advised to consult with your physician or other medical professionals.