For many of us, the first thing we see in the morning is our phone screen and the last thing we see at night is also a screen. Whether it’s finishing office work, checking social media, planning meals, reading the news, or watching videos to unwind, the digital world has become a constant companion.
But health experts are now raising an important question: What happens when this constant connectivity begins to disturb our mental peace and sleep?
In many urban homes, a familiar routine plays out daily. The alarm rings on a smartphone, the day unfolds around laptops and tablets, and the night ends with endless scrolling. Even when we are physically distant from people, we remain digitally connected at all times. However, researchers warn that too much screen exposure, especially before bedtime, may be silently affecting mental health and sleep quality.
This growing concern has led to the rise of a lifestyle trend called “Digital Sunset.” The idea is simple: switch off all digital devices — smartphones, laptops, televisions, tablets, at least one to two hours before going to bed.
The concept is inspired by the natural sunset. Just as the environment gradually slows down and prepares for rest, our minds should also wind down as night approaches. Supporters say it’s not just about turning off gadgets, but about giving the brain time to shift into rest mode.
Health experts explain that screens emit blue light, which reduces the production of melatonin, the hormone that controls sleep. When melatonin levels drop, falling asleep becomes harder and sleep cycles can get disturbed.
Sleep specialists say reducing screen time before bed can significantly improve sleep quality. Without constant notifications, news updates, and social media content stimulating the brain, it becomes easier to relax.
Psychologists also point out the emotional impact of endless scrolling. Seeing carefully curated “perfect” lives and consuming non-stop information can increase stress and anxiety. Many people who disconnect at night say they feel calmer and more present.
Better sleep often leads to improved focus and productivity during the day. Some studies suggest that a well-rested mind works more efficiently. Families who practise a digital sunset also report stronger bonds, as evenings are spent talking instead of staring at screens.
Experts recommend starting small. Set a fixed digital curfew, for example, if bedtime is 11 pm, switch off devices by 9:30 or 10 pm. Keeping phones away from the bedside and using a traditional alarm clock can also help. Replace screen time with reading, journalling, meditation, or soft music.
At first, it may feel uncomfortable, especially for those who experience “nomophobia”, the fear of being without a phone. But supporters say a digital sunset is not a strict rule. It’s an act of self-care and sometimes, the best way to reconnect is to disconnect.
