Digital Sunset Practice Protocol

A protocol for managing evening screen exposure to protect sleep quality and create space for meaningful evening activities. Step 1 — Set a Digital Sunset time: 60-90 minutes before your target bedtime, all screens go off (phone, laptop, tablet, TV). Step 2 — Create a charging station outside your bedroom. Phone charges there overnight, not on your nightstand. Step 3 — Prepare for resistance: the first 3-5 evenings will feel uncomfortable. Have analog alternatives ready (physical books, puzzles, conversation, journaling, instrument, boardgames). Step 4 — Handle practical objections: set phone to 'Do Not Disturb' with breakthrough for starred contacts (genuine emergencies can reach you). Use a physical alarm clock. Tell family and friends about your new practice so they know not to expect replies after your sunset time. Step 5 — Allow exceptions consciously: movie night with family is fine — the goal is eliminating mindless scrolling, not all screen use. Step 6 — Track sleep quality for 2 weeks to validate the practice. Most people report noticeably better sleep within 4-7 days.

When to use it

When you're sleeping poorly and suspect evening screen use is a factor. When you want to create more space for evening relaxation, reading, or connection. When you notice you're scrolling mindlessly for an hour or more each evening. When you want to model healthy technology use for children.

How it can help

Addresses the most under-recognized cause of modern sleep deprivation: evening screen use that suppresses melatonin, stimulates alertness, and displaces sleep-promoting activities. The protocol is designed to be practical rather than puritanical — it handles the real objections ('But what about emergencies?' 'But I use my phone as an alarm'). The benefits compound: better sleep improves every other dimension of performance, health, and emotional regulation. Most practitioners report this single change has an outsized positive impact.