Screen Hygiene
Digital Boundaries
Reduce melatonin suppression and cognitive arousal by controlling screens, notifications, and evening content.
One-Hour Digital Curfew
- Set device downtime 60 minutes pre-bed; allow emergency contacts only.
- Move chargers outside bedroom; if needed, place phone in a drawer to reduce light exposure.
Light & Content Filters
- Enable warm color temperature after sunset; pair with room lighting from Environment.
- Avoid stimulating content (news, work chat); switch to paper books or guided relaxation.
Morning Digital Discipline
- No doomscrolling in bed; pair wake time with light exposure per Sleep Schedule.
- Batch notifications; keep mornings for movement (Movement) and breakfast timing (Nutrition).