If bedtime in your house feels more like a battlefield than a blissful wind-down, you’re not alone. Many families find that after a long day, their child is wired, overtired, or just resistant to switching off – especially if they’ve been watching screens close to bedtime. Screen-free bedtime activities can help. Do read on!
That’s because screens (even the gentle ones) stimulate the brain and can interfere with melatonin production – the hormone that helps us feel sleepy. In other words: Blue light = bedtime sabotage.
The good news? There are loads of screen-free alternatives that help kids regulate, reconnect, and feel safe enough to sleep. The trick is building a routine that feels predictable and enjoyable – something your child can look forward to, without relying on tablets or TVs.
These 10 calming bedtime activities are designed with children aged 3–10 in mind – and many feature in my Bedtime Battles Course, which is packed with tools to support calmer, more connected evenings.
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Let’s get into it.
My Top Screen-Free Bedtime Activities
1. Bedtime Yoga
Slow stretching helps the body shift into rest mode. Try child’s pose, butterfly stretch, or lying on your back with your feet up the wall. Keep the lights low and the voices soft.
Yoga Pretzels! These yoga cards for kids are fabulous. You can buy them here.
2. Mindful Breathing & Guided Meditations
Breathing games like “smell the flower, blow the bubble” or blowing out imaginary candles help slow the heart rate and calm a racing mind. You can pair this with a short guided meditation from The Bedtime Meditation Club, where each fortnight we release new child-friendly relaxations to support sleep (launching in MAY 2005! Click here to keep in touch).
Why don’t you try this?
My Bedtime Wind-Down Book for Kids is packed with calming breathing games, gentle yoga, mindful colouring and affirmations – the perfect bedtime toolkit to help children aged 3–8 relax, reconnect, and drift off more easily.
3. Heavy Work Activities
Ideal for children who seem more energised after bath and story time, not less. Think pushing a laundry basket full of toys, doing wall pushes, or animal walks down the hallway. These regulate the sensory system and prep the body for stillness – great screen-free bedtime activities!
Heavy work isn’t really “work”. Heavy work activities are physical tasks that involve pushing, pulling, lifting, or carrying. These activities provide deep pressure input to the muscles and joints, activating a sense called proprioception. Proprioception is one of the body’s hidden senses. Essentially it helps your child understand where their body is in space and how much force they’re using in their movements. It’s more than just muscle awareness, it can also help the body feel organised and regulated.
Heavy work helps manage that transition from busy day to bedtime by allowing the body to burn off excess energy while also calming the mind. Incorporating these activities into a child’s routine can act as a “reset” button, helping them feel grounded and less overstimulated.
I’ve got a whole blog post on heavy work and why it’s good to know.
Read more about bedtime-friendly heavy work ideas here.
4. Colouring or Drawing
A simple, quiet task that naturally slows children down. Keep it calm – no racing to finish or “colouring in the lines” pressure. You could try our Bedtime Meditation Club colouring sheets or offer a special set of calming-coloured pencils just for bedtime.
My daughter loves these colouring posters from Rachel Ellen Designs. A bit different to a usual colouring book!
5. Hama Beads or Threading Activities
These screen-free bedtime activities encourage focus and fine motor skills – perfect for winding down. We love glow-in-the-dark Hama Beads for a fun but calming activity. Supervision required and certainly not for under three’s due to small parts, but the quiet concentration makes it worthwhile.
For younger children or those still developing dexterity, then try these Melissa and Doug threading beads.
6. Sticker Books & Calm Play
When thinking about screen-free bedtime activities, sticker books, reusable sticker scenes, felt boards, or calm sensory boxes help kids shift gear without overstimulation. Keep these screen-free toys just for evenings so they hold novelty and appeal.
7. Stories, Audio Books & Toniebox/Yoto Time
Audio books are a great option for screen-free bedtime activities. Whether you’re reading together or using a Toniebox or Yoto Player, storytelling signals the start of sleep mode. There’s also a ‘sleepy’ range to help with soft music. For more independent kids, audio stories are a great step towards solo sleep while keeping the bedtime routine comforting and familiar.
8. Cuddles & Chat Time
When thinking about screen-free bedtime activities, don’t underestimate the power of connection. There are several models to help guide the conversation. Check out the 5 finger check-in below. A few minutes of chatting about the day, sharing a worry, or doing your flashcard bedtime routine together helps children feel seen and safe.
Check out our bedtime flashcards here.
9. Jigsaw Puzzles
A short and simple puzzle, or 20 pieces of a larger puzzle (aiming for 15 mins or so) can help ease the transition into sleep without overstimulating. Jigsaws make for great screen-free bedtime activities, Stick to soothing themes – animals, nature, or bedtime scenes. For older kiddies this space theme puzzle is a great idea.
10. Affirmations & Gratitude Practice
This can be as simple as repeating:
“I am calm. I am safe. I am loved.”
Bedtime Affirmation Cards to give your child the words to build confidence, reassurance, and emotional literacy before lights out.
We LOVE these ‘Calm Me’ cards in our house. They’re more than just affirmations, lots of activities, positive words and thoughts.
Looking for screen-free wind-down ideas? My Bedtime Wind-Down Book for Kids is packed with calming breathing games, gentle yoga, mindful colouring and affirmations – the perfect bedtime toolkit to help children aged 3–8 relax, reconnect, and drift off more easily.
Bonus for Older Kids: Try Journalling
If your child is 7+, when thinking about screen-free bedtime activities, a short journal can help them process the day, reduce worry, and create closure. Prompts could include:
- One thing I did well today…
- Something I want to dream about tonight is…
For younger children, the sister book of the ‘calm me’ cards above is great (and a little more structured). ‘Positive Me’.
Want to go deeper?
If your evenings are still chaotic – or if your child knows the routine but resists it every night – it might be time to introduce some extra support.
My Bedtime Battles Course walks you through simple, evidence-based strategies that work – even for the strong-willed ones.
You might also find the Bedtime Pass Kit helpful if your child keeps popping out of bed after lights out.
Looking for screen-free wind-down ideas? My Bedtime Wind-Down Book for Kids is packed with calming breathing games, gentle yoga, mindful colouring and affirmations – the perfect bedtime toolkit to help children aged 3–8 relax, reconnect, and drift off more easily.
Ready to transform your evenings?
Try adding just one or two of these wind-down activities this week. Keep it consistent, keep it screen-free, and keep the vibe low-pressure. Sleep isn’t just about what happens at night – it’s shaped by the rhythm of your whole day.
And if you need a little help getting that rhythm back? You know where I am.
Get in touch!
Got a little one who is scared of the dark? Not settling at bedtime? Tried my tips but still experiencing issues? Need advice tailored to you? Please get in touch – I’m here to help.
