Disconnect from screens early to recharge your mind effectively

It is a familiar scene in households across Odisha: the lights are out, but the bedroom is illuminated by the soft glow of a smartphone. You tell yourself, "Just one last Reel," yet suddenly it is 2 AM. Your body is exhausted, but your brain remains wide awake.

If this sounds like your nightly routine, you are not alone. However, this habit of "doomscrolling" is wreaking havoc on your health. This is where the concept of a Digital Sunset becomes essential.

Understanding the Concept

Originating around 2018, a Digital Sunset is the practice of consciously switching off all electronic devices—smartphones, laptops, tablets, and televisions—at least one hour before bedtime. Just as the sun goes down to signal the end of the day, your digital life needs to set to allow your brain to rest.

Why Screens Steal Your Sleep

The science behind this is clear. Electronic screens emit blue light, which tricks the human brain into believing it is still daytime. This suppresses the production of melatonin, the vital hormone that signals the body it is time to sleep.

Furthermore, it is not just about the light. The content itself—whether it is breaking news or engaging videos—keeps the nervous system stimulated. Eye expert notes that while blue-light glasses help, they are not a cure-all. If your brain is engaged, sleep will remain elusive.

Real-World Benefits

• Mental Health: A woman in her 20s reduced late-night scrolling and reported significantly lower anxiety and less overthinking.
• Physical Energy: A senior citizen who stopped watching late-night serials saw improvements in memory and daytime energy levels within months.
• Child Development: For teenagers, removing screens before bed has led to better concentration in school and improved family relationships.

How to Start Your Digital Sunset

You do not need to be rigid to see results. Start by removing your phone from your bedside table. Switch to an old-fashioned analogue alarm clock to avoid the temptation of checking notifications first thing in the morning. Instead of scrolling, try reading a physical book, stretching, or practicing breathing exercises.

By allowing your digital day to end before your physical day does, you give your mind the peace it deserves.