Let’s face it, getting kids to realistic fun sleepy-time mode feels like herding caffeinated squirrels to bedtime! Dog dad life can get stressful in the evening – between after-dinner zoomies and endless ‘just one more show’ requests.
But a game-changer can change everything – a screen free bedtime routine.
Having screen-free nights not only helps your child sleep quicker but also stay asleep longer. The overall consequence is a much more peaceful home.
I, a minimalist mom, have been through the warfare of bedtime and survived. Thus, I’ve developed and perfected a calm, simple, tech-free routine. And let me tell you — it works.
In this article, you’ll read about the importance of screen-free evenings, how to get your kids onboard, and a full step-by-step routine to get you started tonight. Let’s dive in.
🌙 Why Screen-free Bedtime Matters
TVs, tablets and phones all give off a blue colour light, which stops melatonin – the hormone that instructs us to sleep. If your kids spend even half an hour in front of any screen before sleeping, their sleep can get delayed by an hour or more.
But it’s not just the light. Screens also stimulate the brain. Fast-paced productions, and interactive games keep little minds in ‘go mode’ rather than winding down.
Removing screens before bed helps.
- Regulate natural sleep rhythms.
- Reduce bedtime resistance and tantrums.
- Improve sleep quality (more deep sleep, fewer wake-ups).
- Urge imaginative and emotional growth with calm play and connection.
How to Schedule a Screen Free Routine (without a Meltdown)
Turning off screens doesn’t result in obedient kids right away. (Spoiler: that doesn’t work.).
Instead, ease into it.
Step 1: Set A Constant “screens Off” Time Every Night
Make a note to cut off screens about an hour or more before your ideal bedtime. Make it predictable so kids know what to expect.
Step 2: Involve Your Child
Explain why you’re doing this. Even toddlers are aware, when you tell them, “Screens make it +harder for our brains to fall asleep” Let them help choose some of the new activities you’ll do instead.
Step 3: Replace, Don’t Remove
Choose calming activities instead of screen time (we’ll list plenty). Kids won’t miss out on their favourite shows if they sleep at the same time every day.
Step 4: Give It Time And Be Steady
Initially, kids may resist this practice, especially if they already use screens a lot. That’s normal! Stay calm and stay steady while the result speaks for itself.
An Ideal Screen-free Bedtime Routine for Kids
This is the step-by-step flow we use in our home, trialled, tweaked, and toddler-tested.
1. First warm water bath or shower (10 minutes)
Water helps the body relax. Add lavender Epsom salts or calming music for extra zen.
2. The pajamas and lotion will only take five minutes to apply
Turn this into a sensory ritual. A calm massage with unscented lotion is a cue to sleep and can calm the nerves.
3. It’s Story Time (10-15 minutes)
Choose 2–3 books that are calm, simple, and repetitive. Avoid anything too exciting or silly right before sleep.
4. Guided Breathing Or Stretching For 5 Minutes
To calm down, try breathing with the belly, gentle yoga or “stuffed animal breathing” (belly rise and fall with a stuffed animal).
5. Connection Chat (5 Minutes)
Ask “What was your favorite part of the day?What will make you feel excited tomorrow?”.
This will let your kid think about their feelings and fall asleep safely and heard.
Screen-free Bedtimes for Kids of All Ages
All children are unique, as are their bedtime needs which change with time. Here’s how to modify your screen-free bedtime routine according to your age.
👶 Toddlers (1–3 years)
- You can show bedtime steps using visual routines (charts or picture cards).
- Avoid screen exposure entirely within 2 hours of bedtime.
- Make the routine short and predictable (bath, PJs, two books, snuggles).
- Give them a “job” – toddlers are huge helpers (“Can you pick your PJs?”).
🧒 Preschoolers (3–5 years)
- Let them choose the bedtime story or pajamas.
- Create a “wind-down basket” filled with puzzles, coloring books, or quiet toys.
- Try simple breathing, stretching (they LOVE doing sleepy starfish poses!)
🧑 Kids (6–10 years)
- Encourage journaling or drawing for 5 minutes before bed.
- Put a reminder on the calendar for a family screens-off time.
- Begin quiet time 60–90 minutes before sleep.
- You can choose to read or listen to music before going lights out.”.
What Happens when You’ve Multiple Children?
People can have very different needs at different ages, but there is no reason that you cannot establish a routine that you can share.
Try this.
- Start bedtime for younger children earlier.
- Allocate a common “quiet time zone” in the family room or game room.
- Let older kids help lead or “read to” younger siblings.
- Try using a family timer to keep everyone on track; visual timers work great!
10 Ideas for a Screen-free Bedtime
Need ideas for what to do during that no-screen window? Here are a few calm, connection-building activities.
- Sticker books.
- Bedtime yoga or stretching cards.
- Audio stories or calming music.
- Doodle journals.
- Coloring books with soft music.
- Build with magnetic tiles or blocks.
- Tell family stories or “remember when” games.
- Organize socks or folding simple clothes are surprisingly relaxing!
- Do a puzzle together.
- Stargazing or flashlight shadow play.
It's about connection and calm, not just the activity.
Designing a Bedroom for an Encouraging Night’s Sleep
To unwind, the sleep environment plays an important role for children.
Here’s how to make it cozy and screen-free.
- Use warm lighting (salt lamps or red nightlights).
- Take away any glowing screens, including digital clocks.
- Try blackout curtains for longer, better sleep.
- Keep the room cool and clutter-free.
- Use sound machines or white noise if helpful.
- Allot a basket with sleepy time books, stuffed animals and a water bottle.
Common Challenges (and How to Deal with Them)
“I cannot sleep unless I watch my show.”
💡 Validate the feeling. Your body will get used to the change in routine. Tonight we can both pick our favorite book to read.
My kid is waking up more now.
This can happen for a short time. If you remain consistent, you will notice your sleep deepens over time.
“I need a break, and the screens are helping me through bedtime!”.
💡 You’re not alone. Have kids develop screen-free nights or allow screen time for yourself after kids sleep. Progress > perfection.
Creating a Habitual Bed Time Routine for Making It Stick
Inconsistency is one of the most common causes of failure with screen-free bedtime routines. Life gets busy. Bedtime slides. Screens sneak back in.
To make the most of your routine, don’t treat it like a checklist, treat it more like a rhythm. Here's how to make that happen.
1. Start Small and Layer Slowly
Don’t try to overhaul your entire evening all at once. Begin with just the screen cutoff and one calming activity. Once that feels easy, add the next step.
2. Anchor It to Existing Habits
Want your routine to stick? Attach it to something you already do.
After dinner, we put away devices.
Then we start bath time.
This creates a natural flow your kids can remember.
3. Use Visual Aids
Printable charts called visual routines can really help, especially for younger or neurodivergent children.
Let them check off each step as they go!
4. Keep Screens Out of the Bedroom
This might be the hardest — and most powerful — tip.
Charge devices in the kitchen, not near beds. Use an old-fashioned alarm clock instead of a phone.
5. Model It Yourself
Children watch what we do more than what we say. If you’re scrolling TikTok during story time, they notice.
Try putting away your phone too— even if just for half an hour.
For You: a Tiny Bedtime Refresh for Mothers
You’re part of this bedtime routine too, mama.
Here’s a gentle screen-free ritual just for you - no guilt, just grounding.
- Turn off your phone 30 minutes before bed.
- Brew a cup of calming tea (like chamomile or lemon balm).
- Dim the lights and do a 3-minute journal check-in.
- Stretch for 5 minutes — just breathe and soften.
- Settle down in bed with a proper book.
You’ll wake up clearer. Calmer. More you.
Tools That Help (with No Screens)
Here are some toys without a screen that make bedtime easier.
- Visual routine charts (printable or magnetic versions).
- Machines that run on batteries which produce ocean or rain sounds.
- Timers (visual egg timers or analog clocks for kids).
- Soft nightlights in warm tones.
- Having a bookshelf or basket next to your bed makes it easy to read before bed.
- How about this for calming cues: Lavender or chamomile essential oil roller.
- Special “bedtime-only” toys that help kids wind down.
Small investments can create big shifts in one’s feelings.
✨ Real-life Success Stories
You don’t have to be perfect — but you can be consistent. Here are quick testimonials from real families.
- "I kind of thought, the first night there'd be a fight with the iPad, but by the third night my 4-year-old was asking for his cozy time." - Jessica M.
- After dinner, we changed the TV for puzzles and coloring books. "Our bedtime routine has never gone so smoothly." - Amber D.
- Not having screens in the bedroom changed everything. Now my daughter can read before bed, and she can sleep faster.- Megan W.
🔁 Weekly Reset Integration
Would you like to include screen-free time into your family’s routine?
Here’s how to include it in your Sunday Reset.
- Make Sure Nightlights, Books, and Sleep Tools Are Ready.
- Wash favorite bedtime blankets or stuffed animals.
- Try doing other screen-free activities every day that week
- Go over the picture routine chart again with your child.
These small tweaks keep the routine fresh, but reliable.
🌟 Final Thoughts
When making a screen-free bedtime routine do not aim for perfection.
Tiny changes can yield enormous differences in your nights. More connection. More rest. Less chaos. And yes — better sleep for everyone in the house.
This is not just about the kids. You deserve quiet, too.
Try this routine for a week. See what happens. Remember that some of the best parenting moments occur after the screens are turned off.
You’ve got this. And I’m cheering you on.
