Evening screen dimming (digital sunset)

Controlled actigraphy intervention in adolescents (12-19y): a screen curfew after 9 pm during a 2-week intervention phase (vs 2-week baseline) correlated with earlier sleep onset, increased total sleep duration, and improved daytime vigilance. Directly tests the method on sleep timing/onset.

5-week RCT crossover in frequent-screen-using adolescents: BOTH blue-light-blocking glasses AND full evening screen abstinence advanced the sleep midpoint back toward the timing of infrequent users, and reduced absolute evening melatonin levels vs habitual screen use. Supports both arms of 'digital sunset' (less light + less screen) for circadian phase.

Meta-analysis of the LIGHT half of the method: evening blue-light reduction reduces sleep-onset latency in adults with sleep disorders, jet lag, or shift work, but healthy adults generally do not benefit — evidence is inconsistent and population-dependent. Tempers grading upward.

Documents high prevalence of delayed sleep onset and bidirectional sleep-ADHD links, and that bedtime delay is the most prevalent screen-related sleep problem; supports sleep-hygiene incl. reduced evening screens as clinical recommendation. Indirect — establishes plausibility in ADHD but does not directly test a digital-sunset intervention in the diagnostic population.