Digital sunset | Research, How To & Evidence | ProtocolEngine
Digital sunset
Also known as: screen curfew, no screens before bed, evening screen-off
Confidence
research strength
Confidence pending0 studies referenced
Effect by outcome
how big the change is
No quantified outcomes yet. Once the corpus has studies with measurable endpoints, you will see per-outcome magnitude here.
Turning off all screens 1-2 hours before bed. Screen light suppresses melatonin, and stimulating content raises cortisol, both
delaying sleep onset and reducing sleep quality.
This entry is in our database, but the research pipeline has not yet synthesized supporting papers. Evidence will update automatically as it's ingested.
How to do it
1Set a hard cutoff time (e.g., 9pm) for all screens
2Put your phone in another room or on a charging station
3Replace screen
4 time with reading, stretching, or conversation
5If you must use screens, enable night mode and reduce brightness
6Use an alarm or
7 app blocker to enforce the habit
Safety notes
Very safe. The hardest part is the initial habit change. Start with 30 minutes
screen-free and build up.
ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.