Stop staring at that screen! Treat yourself to one of these more relaxing and sleep-promoting activities before you drift off...
You know how tempting it is to keep scrolling, but the truth is, those screens are sleep's worst enemy.
The blue light messes with our body's sleep cues, leaving us tossing and turning. Plus, the more we give in to that screen addiction, the more it messes with our mood—making us feel tired and miserable the next day.
The catch-22 is that we're often too tired to do anything but scroll on our devices before bed, so here are some ideas to try instead, whether you like mental or physical stimulation to relax your mind.
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Crosswords
This pre-sleep mental exercise engages the brain without overtaxing it and allows you to focus on words and associations, letting your mind wander off and let go of the day's worries.
Grab a word puzzle book, magazine or newspaper and a pen. Dim the lights to a comfortable reading brightness and relax into a puzzle or two.
Sudoku
Sudoku's structured yet gentle mental exercise allows the mind to unwind from the day's chaos, guiding it towards a state of calm contemplation.
Not only does it stimulate cognitive agility, but it also provides a therapeutic segue into a peaceful night's rest.
It goes without saying, but I'm talking about a paperback puzzle book or a wooden board. NOT an app!
Solitaire
Engaging in a solitaire game with a deck of actual cards offers a uniquely calming and meditative experience.
The rhythmic shuffling and dealing of cards and the tactile sensation of moving them across the table create a soothing feeling you don't get from the digital kind (although I enjoy the sound effects).
It provides mental stimulation that's engrossing yet undemanding and has a familiarity that is comforting.
Reading
You knew this suggestion would be here.
Immersing oneself in a book before bed has been the definitive pre-sleep ritual for many before smartphones came along.
The act of reading not only provides an escape into different worlds (or onto other topics if you're reading non-fiction) but also signals the brain to wind down, allowing the eyes to grow heavy.
Listen to an audiobook or podcast
If you're not a fan of reading - perhaps you prefer listening? A podcast or audiobook before bed offers a soothing way to unwind.
The gentle cadence of the narrator's voice and immersive storytelling or conversations create a serene atmosphere that helps to quiet the mind.
The best part about this one is you can lie down and close your eyes, and you may even drift off before you finish listening.
I recommend an MP3 player to avoid phone distractions. Read more here.
Jigsaw Puzzle
Engaging in a jigsaw puzzle before sleep provides a calming and meditative experience.
The meticulous arrangement of pieces creates a sense of focus and tranquillity. Particularly if you are working on a large puzzle with smaller pieces, it can be a time-consuming task that might take you weeks or months to complete finally. This gives you a drawn-out sense of satisfaction and achievement at the end.
Jigsaws can be a little addictive, which is effective at peeling you away from the allure of screen time but still allows you to wind down.
Self-massage
What could be better than a massage before bed?
Very few of us take the time to perform this ritual, but it's great for relieving tension and stress, promoting good sleep and improving skin appearance.
Try this easy self-massage wind-down routine. Or borrow a book on self-massage from the library to prevent further online distractions.
Stretching and yoga
Incorporating yoga and stretching into your bedtime routine can pave the way for a restful night's sleep.
Incorporating deep, mindful breaths while stretching encourages the release of tension and stress, preparing both body and mind for a peaceful transition into sleep.
Try this easy yoga bedtime routine. Or, as above, I recommend you borrow a book on yoga from the library instead of relying on more online content.
Spa evening
Creating a mini at-home spa experience before bedtime can be a wonderful way to enhance relaxation and promote the feeling of self-care.
It can involve running a warm bath, shower, foot soak, using face masks or massing your cuticles. Whilst surrounded by candles and ambient music. Whatever makes you feel relaxed and whatever area needs some TLC!
Knit, crochet or cross stitch
Knitting offers a tactile and mindful escape from the endless scrolling on phones.
Engaging in the rhythmic motion of needles and yarn provides a creative outlet that soothes the mind and reduces screen-induced strain.
Your hands are kept busy, and your mind wanders a little but not too much. You could pair this with listening to an audiobook for the ultimate switch-off.
Getting into the habit of crafting can make you super productive, too. You'll feel motivated to reach for the knitting needles instead of your phone the more you see your project take shape.
Meditation, mindfulness & hypnosis
Mindfulness, meditation and hypnosis are not for everyone, but if it is your thing - before bedtime can be the perfect time to practise.
Of course, these are mostly done through apps now, which isn't ideal, but you can still purchase audiobooks and MP3 files or create self-directed practises.
Read more here about listening to audio without the internet or your smartphone.
Doodle
Engaging in doodling exercises before bed can be a simple yet effective relaxation technique.
There are two approaches here:
- Freeform doodling, letting your pen and your imagination run free.
- Geometric patterns, mandalas and focused drawing exercises to quiet your mind.
The first requires a certain amount of creative energy but can be a great way to release stress and tension you might be holding onto.
The second is more meditative and focused. If this is more your thing - try something like Zentangles.
Make a list
Jotting down tasks, worries, or ideas helps unload the mind's clutter, creating space for relaxation.
By entrusting the list with your concerns, you can ease the weight of constant thoughts, allowing your mind to rest more peacefully through the night.
You can also use this time to plan the day ahead. Instead of lying down worrying about everything you have to do when you get up whilst you try and sleep.
Follow a nighttime routine
Saving the best til the last. Establishing a nightly routine can significantly improve sleep quality and ensure you are not tempted to reach for your device.
Consistent habits like dimming lights, disconnecting from screens, and engaging in calming activities signal the body that it's time to unwind. Eventually, you can do this regularly without trying.
By incorporating relaxation techniques such as the ones listed above and by adhering to a structured routine, you cultivate a sense of predictability, enabling the body to adjust its internal clock and promote a more restful and rejuvenating night's sleep.
Read more about creating the perfect nighttime routine here.
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