Pixel Sunset: Screen Dimming Schedule
Pixel Sunset: Screen Dimming Schedule
Staring at screens all day? We all are. But constant blue light blasts disrupt sleep, strain eyes, and tank focus. It’s time to reclaim your evenings. Consider this your actionable playbook for a digital wind-down, so you can power down well.
1 · Two Hours Before Bed: Blue Light Blockers
This isn't just hype. Blue light suppresses melatonin, the hormone that regulates sleep. Think of it as sunrise for your brain, at midnight. Implement a two-hour blackout window with:
- Blue light filter apps (f.lux, Night Shift)
- Physical blue-blocking glasses
- Reduced screen brightness
Micro-proof: You'll notice a difference in sleep quality within days.
2 · One Hour Before Bed: Ditch the Devices
The hour before sleep isn’t for replying to emails or scrolling through Instagram. It’s for signalling your brain that it’s time to rest. Create a device-free zone. Charge your phone outside the bedroom.
3 · Replace with Analog Activities
"What do I *do* without my phone?" Plenty:
- Read a physical book
- Listen to calming music
- Meditate or practice breathwork
- Have a conversation with a loved one
These activities activate your parasympathetic nervous system, promoting relaxation.
4 · Set a “Shutdown Alarm”
Just like you set an alarm to wake up, set one to wind down. 30 minutes before your desired bedtime, trigger an alarm as a reminder to start your bedtime routine.
5 · Optimize Your Sleep Environment
Darkness, quiet, and cool temperatures are essential for quality sleep.
- Blackout curtains or eye mask
- Earplugs or white noise machine
- Lower the thermostat (65-68°F is ideal)
The Small Shifts, Big Impact
Winding down isn’t just about sleep; it's about optimizing your cognitive performance for the next day. Rest is a competitive advantage.
Sharpen Your Focus → (With a well-rested mind.)