Commit to a Digital Sunset #27

For most of human history, the sun dictated our rhythms. When the sun went down, so did we.

Blue light—the kind emitted by your phone, tablet, or TV—didn’t exist. Our evenings were lit by firelight, moonlight, and stars, all of which supported our body’s natural wind-down process.

Now? Our evenings are flooded with artificial light, tricking our brains into thinking it’s still daytime and disrupting our sleep.

That’s why we created the idea of a Digital Sunset: When the sun goes down, your screens should go down too.

We get it—you can’t always turn off every bright screen and bright light right away. But you can be more intentional about how you spend your evenings. Reduce your screen time, consider blue light-blocking glasses, and protect the final hour of your day for recovery.

A Digital Sunset isn’t about perfection—it’s about progress.

Why a Digital Sunset Matters

1. Melatonin Recovery: Blue light delays melatonin production, making it harder to fall asleep and disrupting your sleep cycles.

2. Mental Calm: Scrolling before bed keeps your mind stimulated, while a phone-free wind-down helps you transition into rest mode.

3. Deeper Sleep: Screen-free evenings improve both the quality and duration of your rest, fueling your energy for the next day.

As Shawn Stevenson explains in Sleep Smarter: “Your body has a natural rhythm, and honoring it is the key to better sleep and recovery.”

The Heroic Elite Mindset

At Heroic Elite, we know that better evenings create better mornings. A Digital Sunset is about intentionally protecting the final hour of your day to set the stage for success tomorrow.

When the sun sets, let your screens follow. This simple practice helps you recover fully and show up as the most energized, productive, and connected version of yourself.

Action for Tonight

Start your Digital Sunset tonight:

1. Set a Wind-Down Time: Choose when you’ll begin reducing screen time—ideally at least an hour before bed and definitely at least 15–30 minutes.

2. Replace Screens with Intention: Journal, stretch, or read to transition into rest mode.

3. Reflect: How does being intentional about your evenings improve your sleep and energy?

Small changes add up. Let’s make tonight count.

P.S. Studies show that reducing screen time an hour before bed improves sleep efficiency by up to 20% and reduces the time it takes to fall asleep.

P.P.S. For more on this, check out the Philosopher’s Notes on:

• Sleep Smarter by Shawn Stevenson
• The Sleep Revolution by Arianna Huffington
• Why We Sleep by Matthew Walker