As sleep disruption reaches record levels among under-35s, the UK Sleep Foundation closed 2025 with the release of its first national 'digital sunset' guidelines - evidence-backed recommendations aimed at improving circadian health and reducing night-time alertness.
Key recommendations include:
- Creating a 60–90 minute buffer between screens and sleep
- Establishing consistent pre-sleep routines
- Using warm light environments in the evening
- Restricting high-dopamine digital activities after 9pm
Sleep physiologist Dr. Sophie Bostock said: "Light, noise, and stimulation from devices are the single biggest disruptors of modern sleep.
"These guidelines aren’t about restriction - they’re about restoring the body’s natural rhythm."
The guidelines will be promoted nationwide in 2026 and are expected to influence workplace wellbeing programmes, athletic environments, and educational settings.
