Malam hari kebiasaan doomscrolling bisa membuat otak tetap aktif ketika tubuh sudah waktunya beristirahat. Namun, ada salah satu cara sederhana untuk memberikan jeda dari layar sebelum tidur, yaitu dengan menerapkan digital sunset.
Kebiasaan ini bisa dilakukan secara bertahap dan disesuaikan dengan rutinitas sehari-hari. Kamu bisa mulai dengan menentukan waktu berhenti menggunakan layar, menjauhkan ponsel dari tempat tidur, atau mengganti scrolling dengan aktivitas yang lebih menenangkan. Jika kamu ingin mengurangi doomscrolling tanpa membuat rutinitas malam terasa terlalu berat, berikut beberapa hal yang perlu kamu ketahui tentang digital sunset.
Apa Itu Digital Sunset?
 Digital sunset to reduce screen time before sleep/Photo: Pexels.com/cottonbro studio |
According to India Today, digital sunset means purposely turning off or putting away electronic devices at a set time each night. These may include smartphones, tablets, TVs, or laptops. The practice involves staying away from screens for at least one or two hours before bedtime.
When night falls, the body releases melatonin, which helps regulate the sleep‑wake cycle. Exposure to light at night, especially blue light emitted by gadgets, can lower melatonin levels. Beyond light, the content we consume can keep the mind engaged, making it harder for the body to relax.
<section id="section-detail-2" class="multi-card " data-page="2" data-page-title="Kenapa Doomscrolling Malam Hari Susah Dihentikan?" dtr-evt="halaman selanjutnya" dtr-sec="halaman selanjutnya" dtr-act="tombol halaman selanjutnya" dtr-id="323220" dtr-ttl="Kenapa Doomscrolling Malam Hari Susah Dihentikan?" onclick="_pt(this)" readability="46.35541343079">
<h2 class="fw-bold fs-5">Why Is It So Hard to Stop Doomscrolling at Night?</h2>
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<img src="https://akcdn.detik.net.id/visual/2026/08/16/doomscrolling-menjadi-bentuk-distraksi-sekaligus-regulasi-emosifoto-magnificcommagnific-1787126231437.jpeg?w=700&q=90" alt title/>
<p>Doomscrolling serves as both distraction and emotional regulation/Photo: Magnific.com/magnific</p>
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<p>There’s a reason smartphones become more alluring as the night grows quiet. Naina Sharma, a clinical neuropsychologist at Max Hospital in India, notes that using screens at night can provide distraction and aid emotional regulation.</p>
Yet, this distraction can actually reactivate the brain. Social media and games can trigger the brain’s reward system. Meanwhile, news, email, and certain social platforms can prompt thoughts about work, school, current events, or personal issues.
Implementing Digital Sunset Gradually
 Digital sunset rolled out gradually/Photo: Pexels.com/Ivan Oboleninov |
When a phone has become part of your nightly routine, the suggestion to stop using it for an hour or two before bed can feel overwhelming. Still, adopting digital sunset doesn’t have to be extreme from the start. According to Behavioral Health Clinic, it can be embraced gradually.
The simplest step can serve as a starting point before adding more habits. So you don’t have to aim straight for two hours without your phone. If you’re used to scrolling until 11:30 p.m., you could shift your cutoff to 11:15 p.m. as an initial change.
Pindahkan Ponsel Jauh dari Tempat Tidur
 Keeping phone away from bed, a digital sunset method/Photo: Pexels.com/John (Giannis) Tekeridis |
A phone placed right next to a pillow makes reaching the screen extremely convenient. When you feel bored, have trouble sleeping, or just want to check the time, your hand may instantly grab it. Try placing the phone out of the bedroom’s reach and opt for an analog alarm clock instead.
You can set the phone on a nearby table, enable Do Not Disturb mode, or charge it in a less accessible spot. Also, turn off notifications to cut down on distractions as you begin your sleep routine.
Ganti Scrolling dengan Kegiatan yang Menenangkan
Swap doomscrolling for calming activities, a digital sunset approach/Photo: Pexels.com/cottonbro studio
Instead of waiting for bedtime by scrolling, use that time for relaxing pursuits like reading a physical book, gentle stretching, or breathing exercises. Listening to soothing music can also be an option, as relaxation tunes can lower cortisol levels and calm the nervous system.
Siapkan Kamar yang Nyaman dan Batasi Konsumsi Kafein dan Gula
 Adjusting bedroom ambiance, a digital sunset method/Photo: Pexels.com/Andrea Piacquadio |
Bedtime routines involve more than just gadget use. What you consume before sleep also matters, especially caffeine and sugar. Caffeine is a stimulant that can keep affecting the body after intake, while eating sugar close to bedtime can raise arousal and lead to irregular sleep patterns.
Your bedroom can be tuned to better support digital sunset. Dim the lights, cut down on bright sources, and keep the room temperature comfortable. Soft lighting can mimic twilight, while an overheated space can make unwinding harder.
Digital sunset should be approached flexibly, tailored to personal needs. One strategy is to cut back first on the most stimulating content, like email, news, and social media. If you aim to lessen doomscrolling, remember to give digital sunset a try, Thecuy.
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<p>(naq/naq)</p>
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