Screen-free bedtime activities give you something pleasant to do when you want to stop scrolling but don’t feel ready to sleep. The goal is a quieter transition, not a new productivity challenge. Try one activity for a few evenings and keep it only if it suits you.
None of these are treatments for insomnia, and no single activity guarantees better sleep. They’re practical ways to fill the quiet time that sleep experts recommend before bed.
Why put the screen down before bed?
The National Heart, Lung, and Blood Institute (NHLBI) recommends using the hour before bed for quiet time and avoiding bright artificial light, such as from a TV or computer screen, because the light may signal your brain that it’s time to be awake. The CDC lists turning off electronic devices at least 30 minutes before bedtime among the habits that can improve sleep. The National Institute of Mental Health makes a similar point, noting that blue light from devices and screens can make it harder to fall asleep.
Screens are also simply engaging. The point of the ideas below is to give your hands and mind something calmer to do instead, so the phone is easier to put down. If none of the seven appeal, NHLBI also suggests a hot bath or relaxation techniques before bed, and the Sleep Foundation mentions gentle stretching or a warm bath before settling in to read.
Seven activities compared
| Activity | Energy needed | Supplies | Works if you share a room? |
|---|---|---|---|
| Reading a paper book | Low | A book and a lamp | Yes, with a small reading light |
| Sketching one object | Low | Pencil and pad | Yes |
| Listening to audio | Very low | Speaker or headphones | Yes, with headphones |
| Setting out tomorrow’s things | Low | None | Yes, if done quietly |
| Writing one line | Low | Notebook and pen | Yes |
| A familiar hands-on task | Low to moderate | Depends on the task | Usually better in another room |
| A short conversation | Low | None | Yes |
How to make each one work
1. Read something with an easy stopping point
The Sleep Foundation says reading before bed may help you relax and fall asleep more easily, and that it can be part of a bedtime routine that signals it’s time to sleep. It suggests printed books over e-readers, because e-readers emit blue light, and recommends choosing something relaxing rather than exciting. A gripping thriller is fun but hard to close. A library book or something you’ve read before works just as well as a new purchase. Put a bookmark a chapter ahead if you tend to keep going.
2. Sketch a small, ordinary object
Draw a mug, a leaf or the outline of a chair. The page doesn’t need to look impressive. A limited task, one object on one page, gives the activity a natural end. Keep a pencil and pad by the bed so getting started isn’t a chore, and drop this one if drawing frustrates you.
3. Listen without watching
A familiar audio story or gentle music suits people who don’t enjoy reading. Mayo Clinic mentions listening to soothing music as a relaxing option. If your phone is the player, choose the recording before your quiet time, turn the screen face down and avoid browsing recommendations. Keep the volume comfortable for you and anyone you share the space with.
4. Set out tomorrow’s essentials
Put your keys, bag or clothes in one place. Keep it deliberately small. Getting the essentials ready can be useful; turning bedtime into a full kitchen cleanup makes the evening busier, not calmer. Our self-care plan uses the same idea of a minimum version of a task: one useful action, then a clear stopping point.
5. Write one line to close the day
Try “One thing I want to remember is…” or “Tomorrow’s first task is…”. Mayo Clinic suggests jotting down what’s on your mind and setting it aside for tomorrow as a way to manage worries before bed. If writing pulls you into a problem, switch to something lighter. Keep the notebook private.
6. Do a familiar hands-on task
Fold a few towels, work on a simple craft or sort a small puzzle. Familiarity is the point: something you can do without a tutorial or a completion target. Leave time to put things away, and save anything involving heat, sharp tools or close attention for when you’re more alert.
7. Have a short, low-key conversation
If you share your home, you might agree on a brief check-in or read together. Ask whether the other person wants company first; quiet time alone is just as valid. Save big planning conversations for a time when you both have the energy.
Set up the room for screen-free time
A few small changes make these activities easier to choose:
- Charge your phone outside the bedroom, or at least out of arm’s reach.
- Keep the book, pad or headphones where the phone usually goes.
- Use a warm, dim lamp. NHLBI recommends keeping the bedroom quiet, cool and dark, and says a dim night light is fine if needed.
- If you use your phone as an alarm or accessibility tool, keep that function and silence the rest.
If you still can’t fall asleep
Mayo Clinic suggests that if you don’t fall asleep within about 20 minutes, you leave the bedroom and do something relaxing, such as reading or listening to soothing music, then go back to bed when you’re tired. Several of the activities above work well for that. Keep the lights low, and keep your usual wake-up time the next morning.
Choose one and try it this week
Match the activity to your space and energy, put what you need where you’ll see it, and try it for several evenings. Our wind-down routine can help you build the transition around it. If sleep remains a concern, a sleep diary can help you record patterns. Mayo Clinic advises contacting your healthcare provider if you often have trouble sleeping.
Frequently asked questions
How long before bed should I stop using screens?
The CDC suggests turning off electronic devices at least 30 minutes before bedtime. NHLBI recommends using the hour before bed for quiet time and avoiding bright artificial light from screens.
Is reading on an e-reader as good as a paper book?
The Sleep Foundation says all e-readers emit at least some blue light, so it suggests traditional paper books as the better choice for bedtime reading.
What can I do instead of scrolling when I can’t sleep?
Mayo Clinic suggests getting up after about 20 minutes and doing something relaxing, such as reading or listening to soothing music, until you feel tired.
Sources
- NHLBI, National Institutes of Health: Healthy Sleep Habits
- CDC: About Sleep
- Mayo Clinic: Sleep tips: 6 steps to better sleep
- Sleep Foundation: Reading and Sleep: Does Reading Before Bed Help You Sleep?
- National Institute of Mental Health: Caring for Your Mental Health