How to Unplug Before Bed

Calming Alternatives to Screen Time Before Bed

1. Pick up a physical book or magazine and give yourself the gift of a quiet, screen-free moment.

   Choose material that feels light, calming, or uplifting—steer clear of suspenseful plots, intense thrillers, or anything tied to work that might keep your mind racing.

   Gentle poetry, reflective essays, or beautifully written nature pieces can be especially soothing, helping you unwind and ease into a restful state of mind.

2. Take a warm bath or shower
   This not only relaxes your muscles but also helps signal your body that it’s time to cool down and rest. Some people prefer a cool shower – try both options and see what works!

3. Practice gentle stretches or yoga
   Engaging in a short, mindful movement routine before bed can work wonders in easing the stress and tension built up throughout the day. Gentle stretches, yoga poses, or slow, intentional breathing exercises help relax tight muscles, calm the nervous system, and signal to your body that it’s time to wind down.

   Even just five to ten minutes of focused, restorative movement can create a soothing transition from the busyness of the day to a state of relaxation, preparing you for deeper, more restful sleep.

4. Journal or reflect
   Write down your thoughts, make a gratitude list, or simply reflect on your day to clear your mind and ease into sleep more peacefully.

5. Meditate or try breathwork
   Guided meditation (audio, not video), deep breathing, or body scan exercises can help slow your heart rate and calm your nervous system.

6. Listen to calming music or nature sounds
   Opt for instrumental tracks, ambient soundscapes, or soft background noise to ease the mind.