Evening Rituals Without Screens to Help Kids Sleep Better

Why Ditching Tablets at Night Makes a Big Difference

Most evenings, parents just want a peaceful bedtime — one where teeth are brushed, pajamas are on, and the house begins to quiet down. But for many families, winding down seems to require negotiating with a glowing tablet that’s still playing videos or games as the clock moves well past bedtime.

If this sounds like your house, you're not alone. The problem isn’t just the screen addiction itself, but how those evening screen habits interfere with a child’s natural ability to relax, rest, and reset emotionally after a long day of school and stimulation.

Blue light from tablets can delay the production of melatonin, the hormone that helps set our internal clocks. Beyond the biology, emotionally, kids also have a harder time transitioning from an overstimulating activity like gaming or watching fast-paced videos to the quiet calm needed for restorative sleep. And for children who already struggle with learning difficulties or anxiety around school, a good night’s sleep isn’t optional — it’s essential.

Creating New Bedtime Rituals That Don't Involve Screens

So what can you do when screen time seems like the only way to hold bedtime together? The answer isn’t simply removing the tablet — it’s replacing it with rituals that are calming, predictable, and emotionally nourishing.

Children aged 6 to 12 thrive on structure, especially during transitions. Instead of abrupt cutoffs or lectures about why screens are bad, start by building bedtime rituals they can look forward to. Here’s how:

Invite Calm with a Gentle, Predictable Routine

Consistency is everything when it comes to sleep. Children feel safest — and more willing to cooperate — when they know what's coming next. Try anchoring bedtime around a repeating pattern that starts before the lights go off:

• Dinner and some light play or drawing time
• A warm shower or bath to help the body relax
• Dim the lights and lower the noise level in the home
• Choose a calm activity together (more on this below)
• Brush teeth and get into bed with a story or relaxing audio

This transition period — ideally about 30 to 60 minutes — helps children slowly move from daytime stimulation to nighttime relaxation.

Replace Video With Audio: A Bridge to Imagination

One of the biggest challenges of removing evening screen time is that children feel like they’re losing something exciting. But you don’t have to remove all forms of entertainment. In fact, shifting from screen to sound can open up a new world of imagination, without the visual overstimulation.

Listening to an audiobook or bedtime story can become the most anticipated part of the day. Apps like LISN Kids on iOS or Android provide 100% screen-free, original audio stories designed for kids 3–12. Whether your child loves adventures, magical tales, or gentle night-time stories, there’s something for every age and mood. Listening not only calms the nervous system but also fosters imagination in a safe, wind-down environment.

Making the Shift Gradual (and Sustainable)

If your child is used to winding down with a screen, don’t expect a switch to happen overnight. Replacing a habit takes time. Think of this as building a new bedtime culture in your home, one night at a time.

Here are a few realistic ways to ease into a screen-free bedtime:

• Start by turning off the tablet 15 minutes earlier than usual, and slowly increase that each week
• Make it collaborative — let your child help choose the bedtime story or playlist for the evening
• Be patient with resistance — validate their feelings while gently holding the boundary
• Model it yourself (yes, that means putting your own phone away during wind-down too)

And if weekends are a screen-heavy time too, check out our ideas for screen-free weekend fun to help extend these habits beyond just school nights.

Helping Your Child Sleep Better Starts With the Hour Before Bed

Sleep challenges don’t start at bedtime. They sneak in during the chaos of rushed dinners, late homework, or overstimulating shows that seemed harmless at first. By reclaiming the hour before bed with quiet presence and creative ritual, you help your child re-regulate and enter sleep more peacefully.

And while removing screens may feel like another battle on top of everything else you're managing, remember: you’re not trying to deprive your child — you're helping them build the tools to regulate, rest, and thrive. For families navigating school stress, attention difficulties, or behavioral ups and downs, this foundation of sleep can make a meaningful difference in daily life.

Need more help reducing screen time throughout your family's day? You might find our guides on creating a screen-free family schedule or breaking the morning screen habit useful too.

In the end, a calmer home and deeper sleep start with small, gentle shifts. Start with tonight.