Get MindfulHappiness Screen Free Bedtime Bliss

Happiness: Screen Free Bedtime Bliss

13 March 2024

We are so attached to our devices, to feel connected, to stay up to date and to distract ourselves. Find 10 bedtime rituals to replace screen time and aid sleep, reduce anxiety and increase happiness.

Picture this

You're cozied up in bed, ready to drift off to dreamland.

But wait, your eyes are glued to that bright screen, and your mind is buzzing with the entertainment options, messages you haven’t replied to, and your thumbs automatically scrolling through social media feeds or news articles. 

Sound familiar? 

Stopping screen time at least an hour before bed is a game-changer.

You see, those screens emit a sneaky blue light that messes with our sleep hormones, making it harder for us to doze off peacefully. So, by bidding farewell to those screens, you're saying "bye-bye" to sleep disturbances and "hello" to blissful ZZZs. Your body gets the chance to naturally wind down. And boy, does it make a difference!

Not only does this screen time break boost your sleep, but it also does wonders for your happiness and stress levels too. When you take that time to unwind without screens, you're giving your mind a chance to relax and recharge. It's like hitting the reset button on your mental well-being!

Old habits die hard, right? Sometimes, it's tough to remember to put those screens away, especially when we're so used to having them by our side 24/7.

But here's a nifty little trick- Set an alarm.

Yep, that's right – just like you'd set an alarm to wake up in the morning, set one to remind yourself to bid farewell to screens at least an hour before bedtime. When that alarm goes off, it's your cue to power down those devices, slip into relaxation mode, and embrace some good old-fashioned screen-free time. Trust me, you'll thank yourself later!


10 Suggested bedtime rituals to replace screen time:

Create your own bedtime ritual to signal your body and mind that it's time to wind down. 


  1. As above The Digital Detox Hour is super important: Power down those screens at least an hour before bedtime. Set that alarm, check out your settings to see if you can make use of a do not disturb mode or similar. Avoiding electronic devices helps your mind unwind and prepares your body for a peaceful night's sleep.


  1. A Soothing Cup of Tea: Sip on a calming herbal tea like chamomile or lavender before bed. The soothing properties of these teas can help relax your body and mind, setting the stage for a restful slumber.


  1. Mindful Meditation: Engage in a short mindfulness or meditation practice to quiet your thoughts and release the stress of the day. Focus on your breath or use a guided meditation app to ease into a tranquil state.


  1. Journal Your Worries Away: Spend a few minutes journaling your thoughts and worries. This practice can help you unload your mind, making it easier to let go of stress and prepare for a peaceful sleep.


  1. Gentle Stretching or Yoga: Perform gentle stretches or a calming yoga routine to release tension from your body. Stretching can alleviate physical stress and promote relaxation before bedtime.


  1. Aromatherapy Ambiance: Create a serene sleep environment with calming scents like lavender, vanilla, or sandalwood. Use essential oils or a diffuser to infuse your bedroom with soothing aromas.


  1. Read a Book: Set aside your electronic devices and opt for a good old-fashioned book. Reading a calming story or an inspiring book can help your mind unwind and escape the stresses of the day.


  1. Warm Bath Ritual: Take a warm bath with Epsom salts and a few drops of essential oils. The warm water relaxes your muscles, while the aroma enhances relaxation, leaving you feeling refreshed and ready for sleep.


  1. Soft Music or Nature Sounds: Play soft, calming music or nature sounds like ocean waves or gentle rain. This auditory ambiance can help lull you into a peaceful slumber.


  1. Gratitude Practice: End your day with a gratitude practice. Reflect on three things you are grateful for, which can shift your focus to positivity and foster a sense of contentment before sleep.


Remember, bedtime routines are about creating a calming and consistent ritual that signals your body and mind that it's time to unwind and embrace rest. Experiment with these suggestions and tailor your bedtime routine to suit your preferences, so you can experience more bedtime bliss than before.

But, make a pact for yourself – no more screen time before bed! Instead, let's give yourself the gift of restful sleep, a happier mind, and a stress-free evening.

Get Inspired Further

Journaling Prompts

You can write a novel, jot down a few bullet points, or even sketch your thoughts. It's your space to be as creative or straightforward as you want.

Walking Meditation

We often think of meditation as somebody sitting serenely cross legged, but you can engage in meditation through activities too.

Guided Grounding Visualisation Meditation

Can you get to grass, barefoot for about 5 minutes? Then this short meditation is for you. Visualisation Meditations hit differently, especially for those of us that struggle with standard meditation.


If you are experiencing distress or are in a mental health crisis please contact
Lifeline on 0808 808 8000


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