You might know the feeling. It's late, maybe 11pm. You're exhausted. You tell yourself, "Just five more minutes," as you scroll through one more social media feed, one more article, or one more email. When you finally put the phone down, you lie in bed, mind racing, unable to fall asleep despite being dead-tired an hour ago.

This isn't a failure of willpower, it's a biological response to the signals you're sending your brain.

According to sleep researcher Dr. Matthew Walker, author of Why We Sleep, exposure to bright light – particularly the blue light emitted by phones, tablets, and computer screens – in the hours before bed can suppress the production of melatonin, the hormone that signals to your body that it's time to sleep. This disruption can delay sleep onset by up to an hour or more.

But here's the good news: you don't need an elaborate bedtime routine or expensive gadgets to reclaim your sleep. You need a "digital sunset" – a simple, intentional boundary that signals to your body (and your brain) that the day is ending.

The Digital Sunset is a one-hour, screen-free wind-down period before you intend to sleep.

Starting one hour before your target bedtime, you turn off all screens: phone, tablet, laptop, TV. Instead, you engage in calming, non-digital activities that allow your body to produce melatonin naturally and your mind to transition from the alertness of the day to the rest of the night.

It's about creating a predictable ritual that your nervous system can recognise and respond to.

Your body's internal clock, known as the circadian rhythm, is designed to respond to light. For most of human history, the dimming of natural light at sunset was the primary signal that it was time to prepare for sleep.

Research by neuroscientist Dr. Samer Hattar and others has shown that specialised cells in the eye, also known by their long name intrinsically photosensitive retinal ganglion cells (ipRGCs), are particularly sensitive to blue light. When these cells detect blue light – the wavelength most strongly emitted by digital screens – they send signals to the brain's suprachiasmatic nucleus, the part of the brain that regulates your circadian rhythm. This signal tells your brain: "It's daytime. Stay alert."

This can happen even if it's 10pm and you're lying in bed.

This is why scrolling on your phone before sleep doesn't just keep you awake because of the content you're consuming. It keeps you awake because the light itself is telling your brain to suppress melatonin production and remain in "awake" mode.

By removing screens for one hour before bed, you allow your body to begin its natural melatonin production, which can help you fall asleep faster and improve sleep quality.

Here's a simple, practical structure for your one-hour wind-down:

Choose your target bedtime. Then, one hour before that time, put all screens away. Not just on silent – properly away. Like in another room, in a drawer, or face-down and out of sight.

If you use your phone as an alarm, charge it across the room so you can't reach it from bed. If you need an alarm close by, consider a simple alarm clock.

Switch to warm, dim lighting. Overhead lights, especially bright white or fluorescent lights, can also interfere with melatonin production. Use lamps with warm-toned bulbs, or consider using amber or red-spectrum lights in the evening.

This signals to your body that the sun is setting.

This is where you replace screen time with something calming. Here are some options:

The key is that the activity should be relaxing, low-stimulation, and screen-free.

Start with what you can do. Even 20-30 minutes of screen-free time before bed can make a noticeable difference.

This is a core part of our philosophy here at StepChange Living: Progress, Not Perfection. You don't need to overhaul your entire evening routine overnight. You can start with a single night, or even a partial wind-down, and build from there. Take it one step at a time.

The goal is not rigid adherence to a rule. The goal is to create a consistent signal that your body can learn to recognise.

"I need to check my phone in case of an emergency."

If you're on call or have a genuine reason to be reachable, set your phone to "Do Not Disturb" mode with exceptions for specific contacts (like family members). Place it face-down and out of easy reach.

"I can't fall asleep without scrolling."

This is a sign that your body has learned to associate screens with wind-down. The first few nights of breaking this habit may feel harder, but research shows that sleep quality improves when you remove screens from the bedroom. Give your body 3-7 nights to adjust to the new routine.

"I use my phone for reading or meditation apps."

Consider switching to a physical book or an audio-only meditation (with your phone face-down and screen off, or using a non-screen device like a simple speaker).

"One hour feels impossible with my schedule."

Start with 20 minutes. Build from there. Even a short digital sunset can help shift your nervous system out of "alert" mode.

Sleep is not a luxury. It's a biological necessity.

According to Dr. Matthew Walker's research, insufficient sleep is linked to impaired memory, reduced emotional regulation, weakened immune function, and increased risk of chronic health conditions. Even small improvements in sleep quality – falling asleep faster, reducing nighttime awakenings, waking up feeling more rested – can have a profound impact on your mood, focus, and overall wellbeing.

The Digital Sunset is not about adding more to your plate. It's about subtracting the one thing that's preventing your body from doing what it's designed to do: sleep.

By creating this simple boundary, you're giving yourself the opportunity of not just improving tonight's sleep. You're building a habit that compounds over time – one that supports clearer thinking, better emotional resilience, and a more energised, intentional life.

Tonight, try it. One hour before bed, put the screens away. Dim the lights. Choose one calming, screen-free activity.

Notice how you feel. Notice if you fall asleep more quickly. Notice how you feel when you wake up.

This is a perfect example of a "StepChange" in action. It's not a complicated system. It's a small, intentional choice that, when practiced consistently, builds the foundation for better rest, clearer thinking, and a more regulated nervous system.

You're not just improving your sleep. You're reclaiming the last hour of your day – and giving your body the signal it needs to do what it does best.