Think of it as a staged power-down. You wouldn't floor a car at 90mph and then immediately slam it into "Park." That’s what we’re asking kids' brains to do when we go from a high-intensity Roblox session straight to "go to sleep now."

A Digital Sunset is a 60-to-90-minute window where the type of content changes, the intensity drops, and eventually, the hardware is put to bed before the human is.

It’s not just the blue light—though that definitely messes with melatonin. The bigger culprit is Cognitive Stimulation.

When your kid is scrolling TikTok or YouTube Shorts, they are getting a hit of dopamine every 15 seconds. Their brain is in "seek and reward" mode. Asking them to shut that off and stare at a dark ceiling is a recipe for a meltdown.

Learn more about how dopamine loops affect kids' brains

This is where you swap high-intensity "active" media for "passive" or "low-stakes" media. No more competitive gaming, no more infinite scrolls.

If they must play a game, steer them toward "cozy games." Stardew is the gold standard here. There’s no ticking clock, no one is shooting at them, and the music is basically a lullaby. It’s about farming and making friends with villagers. It’s the digital equivalent of a warm glass of milk.

Look, I know we all love Bluey, but it’s actually perfect for this window. The episodes are short, the color palette is generally soft, and the pacing is human. Unlike the frantic cuts of Cocomelon (which is basically brain rot for toddlers), Bluey actually models healthy emotional transitions.

If they’re on a laptop, have them stick to logic puzzles. It engages the "thinking" brain rather than the "reactive" brain.

The screens should be physically moving toward their charging stations now. This is the time for audio-only or very tactile experiences.

Audio is the ultimate "Digital Sunset" hack. It allows the eyes to rest while the imagination takes over. Brains On! is smart, funny, and educational without being loud or obnoxious.

If you’re doing a read-aloud (and you should, even for older kids!), this is a fantastic choice. It’s atmospheric and thoughtful. If you’d rather they listen, the audiobook version is top-tier.

If your family does board games, Wingspan is incredibly chill. You’re just collecting birds in a preserve. The art is beautiful, and it’s a great way to bond without a glowing rectangle between you.

Ask our chatbot for more cozy board game recommendations

No screens. Period. This is for pajamas, teeth brushing, and maybe some light stretching or "boring" talk about their day.

If they need noise to sleep, avoid using a phone or tablet. Use a dedicated device like a Hatch Rest or a simple white noise machine. Using a tablet for "sleep sounds" is a trap—one notification from a friend on Discord and the whole sleep cycle is blown.

At this age, it’s all about the "Hand-off." They don't have the impulse control to stop. Use visual timers. When the timer goes off, the iPad "goes to sleep" in its "bed" (the charger).

This is the "Ohio" phase. Everything you suggest is "cringe." They want to be on Roblox with their friends.

You can’t really "force" a 15-year-old to put their phone in a drawer without a major fight, but you can appeal to their desire for performance.

The hardest part of a Digital Sunset isn't the kids—it's us. If we’re sitting on the couch scrolling TikTok while telling them to read a book, they see the hypocrisy.

Try to model the behavior. Put your phone in the "charging station" at the same time they do. Pick up a physical book (I recommend Project Hail Mary if you want a page-turner).

Don't frame it as a punishment. Frame it as "protecting your peace."

Instead of: "You've had too much screen time, give me the iPad." Try: "Your brain has been working really hard on that game. Let's give it a break so you don't feel like a zombie tomorrow. Do you want to listen to Wow in the World or read for a bit?"

Check out our guide on talking to kids about screen time limits

The "Digital Sunset" isn't about perfection. Some nights, the routine will fall apart because of a late soccer practice or a homework meltdown. That’s fine.

The goal is to create a predictable rhythm where the "one more video" struggle is replaced by a gradual slide into sleep. By curating what they watch and play in those final hours, you’re not just managing "screen time"—you’re managing their nervous system.

Ask our chatbot for a personalized wind-down schedule for your family