9 Screen-Free Ways to Unwind Before Bed
A calm evening sets up a smoother night. When you step away from bright light and constant alerts, your mind gets a chance to downshift. Start with one or two ideas and repeat them at the same time each night. Consistency is what trains your body. Keep it simple. When life gets busy, even a five‑minute version counts. Over time, screens will feel less urgent and sleep will feel closer at hand.
Read Something Light
Pick up a book, a magazine, or a newspaper section that doesn’t spike adrenaline. Aim for writing that’s engaging but gentle. Keep the lights warm and low. If a plot gets tense, stop at a natural pause so your mind can settle.
Stretch for Ten Minutes
Work through slow, easy stretches. Focus on your neck, shoulders, hips, and hamstrings. Breathe steadily. The goal is to let go of the day’s stiffness, not to chase flexibility. Stop before any move feels like effort.
Take a Warm Rinse or Bath
Warm water helps your body temperature rise slightly, then fall, which can signal sleep. Keep it short. Use unscented or mild soap. Afterward, put on comfortable layers and dim the lights.
Journal to Empty Your Head
Write down tomorrow’s to‑dos, three things that went well, and one worry you’re letting go of tonight. Keep it to one page. When your mind tries to loop later, you can remind yourself it’s already on paper.
Make a Cup of Something Calm
Choose a caffeine‑free tea or warm milk. Use a mug you like. Sip slowly and pay attention to temperature, aroma, and taste. Treat it like a small ritual that marks the end of the day.
Tidy a Tiny Area
Pick one drawer, one counter, or the top of your nightstand. Set a five‑minute timer. Put things back where they live. When it rings, stop. The point is a cleaner sightline, not a full reset.
Do a Simple Breathing Practice
Sit or lie down. Try four‑count breathing: inhale for four, hold for four, exhale for four, pause for four. Repeat for a few minutes. If counting feels fussy, just lengthen your exhale slightly.
Listen to Quiet Sound
If you share a space, keep volume low and speakers off screens. Options include a small radio, a basic audio player, or a mechanical white‑noise machine. Nature sounds, soft talk radio, or static can all be enough to settle attention.
Prepare Your Space for Sleep
Close shades. Set out tomorrow’s clothes. Cool the room if you can. Turn clocks away from view. Keep only one small light on as you wind down. When you finally switch it off, the room should already feel quiet and ready.
