We’ve heard of digital detoxes. But what if the answer isn’t quitting screens entirely, just knowing when to let the day end?
A digital sunset is emerging as a simple but powerful mental health ritual: consciously switching off screens before bedtime to allow the brain to transition from stimulation to rest.
What is a digital sunset?
“A digital sunset is the practice of consciously slowing down or switching off screen use a couple of hours before bedtime,” explains Dr Rimpa Sarkar, Clinical Psychologist and founder of Sentier Wellness, Mumbai. “Just like the sun sets and signals the body to wind down, a digital sunset helps the brain shift from stimulation to rest.”
It doesn’t mean eliminating technology entirely. Instead, it’s about creating a gentle boundary between day and night.
Dr Parth Nagda, Consulting Psychiatrist at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, describes it as a planned “fading out” of electronic use, typically 60–90 minutes before bed. “We intentionally power down devices to help the mind transition from ‘active’ to ‘resting’ mode,” he says.
Psychologist and Founder of the Saba Family Foundation, Dr Malini Saba adds, “Digital sunset is choosing to end the day on your terms instead of your screen’s.”
How does it help?
From a clinical standpoint, the benefits are both biological and psychological.
Screens emit blue light, which suppresses melatonin — the hormone that makes you sleepy. Reducing screen exposure allows melatonin to rise naturally. Scrolling through social media, news, or emails also keeps the brain in a high-alert state, increasing cortisol and activating the sympathetic nervous system. Putting the phone away allows the parasympathetic, or ‘rest and digest’, system to take over.
“It supports better sleep quality, lowers anxiety, reduces overthinking at night, and helps people feel more emotionally settled before bed,” says Dr Sarkar. Over time, improved sleep can enhance mood, creativity, and next-day energy.
There’s also cognitive relief. When you stop the endless stream of information, your brain finally gets space to process, file, and reset.
Why is it so hard to stop scrolling?
It’s not just willpower. Phones are designed to hook attention. Every notification or ‘like’ triggers a dopamine hit, reinforcing the habit.
There’s also the ‘Zeigarnik effect’ — unfinished messages or emails keep the brain mentally alert. Add FOMO and the quiet loneliness of nighttime, and scrolling feels like comfort, even if it leaves you overstimulated.
“At night, when things get quiet, the phone becomes a distraction from our own thoughts,” Dr Saba notes.
How to do it right
Experts suggest keeping it simple:
- Set a fixed ‘power down’ alarm 60–90 minutes before bed.
- Charge your phone away from the bed. Physical distance reduces temptation.
- Dim the lights or switch to warm lighting.
- Replace scrolling with calming activities: reading, journaling, stretching, soft music, or breathing exercises.
- Avoid emotionally activating content at night.
- Start small, even 20–30 minutes helps. Consistency matters more than perfection.
A digital sunset isn’t about discipline. It’s about closure. When practiced regularly, you realise something freeing: most things can wait until morning.
