FAMILY LIFE · SCREEN FREE
Screen-Free Bedtime Wind-Down Activities
Bedtime benefits from a predictable, calming routine. Replacing screens with gentle activities—reading, quiet conversation, stretching—provides a clear signal that the day is ending. This guide lists practical wind-down options, with steps parents can use to set up a soothing, screen-free transition to sleep.
Setting a calm environment
Create a consistent bedtime cue: soft lighting, a particular song, or a small lamp. Keep the room comfortable and free of bright screens. If devices are used for white noise, place them on airplane mode and out of reach after the audio starts so the screen isn’t a temptation.
Prepare the bedroom with clean linens and a quick pickup of toys to reduce visual stimulation. Include a small basket of bedtime books to make choices easy.
Activities for wind-down
Quiet reading: share a picture book or chapter book depending on age. For older children, offer quiet independent reading with a reading lamp. Younger babies or toddlers benefit from tactile board books.
Soothing movement: gentle stretches or simple yoga poses like child's pose or butterfly stretch. Model the moves with your child and keep the session short—three to five minutes.
Calming conversation: a gratitude round where each person names one pleasant thing that happened that day, or a low-energy reflection prompt like 'Tell me a funny thing that happened today.' Keep conversations brief and positive.
Age alternatives and safety notes
Infants: gentle rocking, soft singing, or skin-to-skin for younger infants. Parents should follow safe sleep guidelines from pediatric resources when placing babies down to sleep and always place infants on their backs in a clear crib free of loose bedding and soft toys.
Toddlers/preschoolers: short predictable routine—bath, pajamas, teeth brushing (adults handle the toothpaste), story, and a final tuck-in. Avoid long lectures or novel games at this time.
School-age and tweens: allow them to pick one calm activity like reading, journaling, or listening to a short guided meditation. Teach them to set a timer and prepare the room for sleep—dim lights and limit stimulating activities before lights out.