Can't Stop Using Phone at Night? How To Level Up Your Sleep By 'Digital Sunset' ?

Although the room is completely dark, there is a flicker of light close to the bed. Now and then, you can hear music or other sounds. It is just another person doomscrolling before bed, nothing scary.Have you been there and done that?

After just one final reel, all of a sudden it is two in the morning, and your mind is still completely awake and far from sleeping. It is definitely harmful, but it is also very hard to let go of.This is where the idea of a "digital sunset" becomes relevant.

What is Digital Sunset?

It is very easy: take a break from your screens at least an hour before going to bed. Before you end the day, let the screen's illumination settle.

The idea is undoubtedly not brand-new. It has long been advised by experts to help with sleep problems. Research indicates that sleep issues are becoming increasingly common. Sixty-one percent of Indians acknowledge that they get less than six hours of unbroken sleep on a typical night, and nearly one-third report having severe sleep problems.

What Are The Benefits Of Digital Sunset 

• Improved sleep: We are aware that our displays keep us alert and awake by tricking our brains into thinking it is sunlight.
• More at ease before going to bed
• Steer clear of disputes that can wait till tomorrow and may have subsided by then.
• It is time to organize and consider what has to be done the next day.
• Thinking, planning, dreaming, and spending time with family
• More time for leisure reading
• Quietness and peace—no one is bothering us

How to Put Your Digital Sunset Into Practice:

• Establish a Regular Cutoff Time:

          Set a time for your gadgets to shut off, such as 9 PM, ideally 60 to 90 minutes before you intend to go to bed.

• Build a Station for Charging:Reduce temptation and the chance of being exposed to blue light by moving electronics from your bedroom to a specific location.Instead of using your phone, use a traditional alarm clock.
• Use Analog Activities in Place of Screen Time:

           Go through a magazine or book.Practice focused breathing or gentle stretching.

• Make a to-do list for the following day or write in a journal

        .If you can, use a non-screen device to listen to relaxing music or podcasts.Spend time with your loved ones.Manage Stimulating stuff: 

•  Utilize Technology to Assist:Use applications or built-in screen time limits to help automatically enforce your digital boundaries.

Why It Is Effective

• Reduces Blue Light: The sleep hormone melatonin is suppressed by screen light, keeping you awake.
• Calms the Mind: Your brain may naturally slow down by avoiding the dopamine rush and overstimulation from applications and news.
• Enhances Sleep Quality: Maintaining a regular schedule helps you fall asleep and wake up feeling rejuvenated by regulating your internal clock.

Difficult But Not Impossible

There is something about the night that intensifies the need to check phones before bed.It is more subdued and strangely reassuring.

It is more difficult to quit using screens at night since they offer emotional control and distraction.

Even when people make an effort to avoid using screens right before bed, their incessant need for stimulation and restlessness frequently takes over. Therefore, you are not incorrect to doubt this idea's viability.Although it is difficult, it is also not impossible.

Instead of using phone alarms, choose analog clocks. Additionally, this lessens the possibility of waking up in the morning to blue light instead of natural sunshine. Include exercises like breathing exercises, reading a book, stretching lightly, or just practicing stillness.

Your brain was designed for actual sunsets, like the ones you see outside, not the bright ones you gaze at till daybreak.