Digital Sunset Protocol — 60-Second Protocol
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practice · 2026-10-08
No screens for the last ninety minutes before bed.
No screens 90 minutes before bed. Blue light suppresses melatonin by up to 50%. Replace with reading or light stretching.
The protocol
| Category | Sleep |
Full transcript
No screens for the last ninety minutes before bed. Blue light suppresses melatonin by up to fifty percent. Replace the screen with reading or light stretching. My phone charges in the kitchen, and the notebook is the only thing by the bed. It needs no gadget, only a place the phone lives at night, every night of the week. agegen.ai. Generate your prime age! ~~ Mr. Age
Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4313820/
- https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits
- https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
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