Digital Sunset Challenge

The Digital Sunset Challenge gives your brain a real off-switch. For two weeks you step away from phones, laptops, and TV for the last hour before bed — trading the endless scroll for a calmer evening and better sleep.

Why it works

Late-night screens do two things that wreck sleep: the bright light pushes back your body clock, and the steady stream of content keeps your mind switched on when it should be winding down. Reclaiming that final hour lets your brain shift into rest mode naturally — and gives you back time you didn’t realize you were losing.

What a day looks like

Each night, when you hit your chosen “sunset” time, you put the screens down and check in. One tap marks the day and keeps your streak going. What you do with the hour — read, stretch, talk, do nothing — is up to you.

Tips

• Pick a fixed sunset time and set a gentle reminder for it.
• Charge your phone outside the bedroom so it’s not the last thing you touch.
• Have a low-tech replacement ready: a book, a journal, or a short walk.

Who it’s for

Anyone who falls asleep mid-scroll, wakes up groggy, and wants their evenings — and their attention — back.