Sleep
Digital Sunset Implementation Plan
Client scrolls or works on devices late into evening, disrupting sleep onset and leaving no buffer between stimulation and bed.
The brain needs a transition between high stimulation and sleep. Most clients have none. They scroll news or social media, answer work emails, or watch videos right up until lights out, then wonder why sleep will not come. The devices themselves emit blue light that suppresses melatonin, but more important is the content: novelty, outrage, work pressure.
This directive builds a specific wind-down period: a digital curfew, a specific time, and a replacement activity that signals the brain that sleep is coming.
Digital Sunset Implementation Plan
Choose a time ninety minutes before your target sleep time. This is your digital sunset. No phone, laptop, or screens after this time.
Starting today, set an alarm for your sunset time. When it sounds, put your phone in another room. If you use a computer for work, shut it down. Do not check email or news.
In the ninety minutes before bed, do one of these: read a physical book, journal, sit quietly, take a bath, stretch, talk to someone you live with about something light.
The activity should not be work. It should not be planning for tomorrow. It should be calming, contained, and boring enough that your brain starts to disengage from the day.
For the first three nights, you will feel the pull to check your phone. Notice the urge. Do not act on it. Notice that the urge comes and goes. You will not miss anything. You will check it again in the morning.
After three nights, the urge will start to fade. Keep the curfew in place for two weeks. Then we will look at what changed with your sleep.
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