B2Reading and Use of Englishパート 6
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Last winter, I noticed a strange pattern: I felt tired all day, but the moment I got into bed, my brain woke up. I would scroll through messages, watch short videos and read the news until midnight, telling myself I was “relaxing”. In reality, I was feeding my mind more information at exactly the time it needed less.
A friend suggested I try a “digital sunset”, which means switching off screens about an hour before you go to sleep.
However, I decided to test the idea for two weeks, just to see what happened.
On the first evening, I set an alarm for 9.30 p.m. with a simple label: “Screens off.” Then I put my phone on charge in the kitchen rather than next to my bed. That one change was surprisingly powerful, because it created distance between me and the temptation to “just check one thing”.
After that, I prepared a short list of screen-free activities, so I wouldn’t end up staring at the wall.
The first few nights were uncomfortable. Without the constant noise of content, I became aware of how busy my thoughts were. I kept thinking about school, work and everything I hadn’t finished.
Later, I began to read a paper book again, and I was surprised by how quickly my eyes became heavy.
By the end of the first week, the main benefit wasn’t only better sleep, but also calmer mornings. Because I hadn’t stayed up late scrolling, I woke up earlier and felt more in control of my day. Moreover, I reached for my phone less automatically at breakfast.
This extra space made my mornings feel longer, even though the clock hadn’t changed.
Of course, the experiment didn’t solve everything. One night, I had to finish an online form before a deadline, and I broke my rule. I worried that one exception would ruin the habit completely.
In fact, being too strict can make people give up, while a realistic approach helps them continue.
Another challenge was friends. Some of them message late, and they expect quick replies. At that point, I realised I needed to communicate, not just unplug. I told them I was trying an earlier bedtime and would answer in the morning.
That reaction reminded me that habits are easier when the people around you understand them.
Two weeks later, I didn’t become a completely different person, but I did change my evenings. I still use my phone a lot, yet I use it more deliberately. The digital sunset is not about hating technology; it’s about choosing when it belongs in your day. If you often feel tired but can’t switch off at night, this simple experiment might be a good place to start.
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