Screen-Free Ways to Wind Down Before Bed

A screen-free wind-down does not need to become another difficult family project. The goal is not to treat screens as the enemy. It is to make room for a few quieter, repeatable cues between the energy of the day and bedtime.

Research often links bedtime device use with shorter sleep, later bedtimes or poorer sleep quality. However, screens can affect bedtime in several ways: bright light, engaging content, notifications and simply replacing time that might otherwise be used for a routine. Not every child reacts in the same way.

1. Choose a clear screen-off time

The American Academy of Pediatrics recommends avoiding screens for about one hour before bedtime and keeping devices out of children's bedrooms. Pick a time that is easy to explain, such as “screens finish when pajamas go on.” A family charging spot outside the bedroom can make the boundary easier to follow.

If an hour feels unrealistic at first, begin with a shorter period and build toward a routine your family can maintain. A consistent boundary is usually more useful than a strict plan that lasts only a few nights.

2. Prepare easy alternatives

Keep a small “bedtime basket” ready so that turning off a device does not create an empty space. It might include:

  • A favorite paper book
  • A simple age-appropriate puzzle
  • Crayons and a small drawing pad
  • A quiet matching or sorting activity
  • Clothes to choose for the next morning

A randomized trial involving toddlers found that replacing screen use before bed with activities such as books and puzzles was feasible and showed modest, preliminary sleep benefits. The study does not prove that the same approach will improve sleep for every child, but it supports offering practical alternatives rather than only removing a device.

3. Repeat the same short sequence

Once screens are away, move through a few familiar steps: pajamas, brushing teeth, one book and goodnight. Research on bedtime routines suggests that predictable sequences can support easier settling for some young children. The routine does not need to be long—the repeated order is the useful part.

4. Lower the lights and the energy

Dim bright overhead lights and choose activities that do not turn into exciting play. A small controlled study found that preschool-aged children can be particularly sensitive to evening light exposure. That biological finding does not mean a dim room guarantees sleep; it simply supports making the transition from bright and active to softer and quieter.

5. Make connection the activity

Read aloud, invent a short story together, sing softly or ask one simple question such as, “What was your favorite part of today?” Shared reading has benefits beyond bedtime, including language development and connection between children and caregivers. These moments are worthwhile even on nights when sleep does not come quickly.

For children old enough to use plush products safely, a familiar companion can also be part of supervised story time. Volera Calm Koala™ offers a breathing-like motion, soft glow and soothing sounds as a cozy wind-down cue. It should not be presented as a treatment or as scientifically proven to improve sleep.

6. Make the rule apply to adults too

Children notice when adults keep scrolling after asking them to stop. Placing your own phone at the family charging spot—even for the first part of the routine—can make the screen-free period feel like a shared family habit rather than a punishment.

If your child regularly snores loudly, has breathing pauses, experiences persistent sleep difficulties or is unusually sleepy during the day, discuss it with a pediatrician.

Important infant-safety note: Stuffed toys and other soft objects should remain outside the sleep space of babies under 12 months.

This article provides general educational information and is not a substitute for medical advice.

Sources

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