Rituals

Digital Sunset Hour

Blue light from screens suppresses melatonin — a screen-free hour before bed improves sleep latency measurably.

5 min read · Stillroom Editorial
Digital Sunset Hour

Put the phone in another room. Not on silent — in another room.

Set a Timer

Choose a fixed hour — 9 PM works for many. When it rings, devices go to a charging station outside the bedroom.

Replace the Habit

Keep a paperback, journal, or puzzle where your phone usually sits.

Family Agreement

Shared rules reduce friction. Everyone benefits from the same boundary.