No-Screen Evening Routine to Help Your Child Sleep Better

Why Evenings Without Screens Matter

After a busy day filled with school, homework, and perhaps some after-school chaos, winding down can be tough—for both children and parents. When your child is struggling with focus, learning challenges, or school-related stress, quality sleep becomes even more important. But here's a quiet culprit keeping many kids up at night: screens.

Tablets, video games, and even that favorite cartoon can delay bedtime and disrupt your child’s ability to fall—and stay—asleep. Screen time stimulates the brain when it should be winding down. The blue light keeps melatonin (the sleep hormone) at bay, and the constant action keeps the brain alert long past 'lights out.'

If you're a parent feeling like bedtime is a battlefield or wondering why your child is overtired despite an early bedtime, shifting to a no-screen evening routine could be a powerful change. But how do we do this without drama or tears?

Creating a Calmer Evening – One Step at a Time

First, let’s acknowledge this: transitioning away from screens can feel daunting. When a screen is the go-to tool for calming down or occupying your child, replacing it might seem impossible. But change doesn't have to be abrupt or harsh. A thoughtful, step-by-step shift is often more sustainable and less stressful for everyone.

Start by choosing a screen-free window well before bedtime—perhaps 60 to 90 minutes. During this time, replace screens with calm-inducing, low-stimulation activities:

• Reading together or letting your child read independently.
• Creative play like puzzles, drawing, or LEGO sets.
• Bath time with calming music and lavender scents.
• Story-based audio content, which engages the imagination without overstimulating the senses.

In fact, studies show that replacing screen time with audio content can help children wind down more naturally. Listening engages the brain in a different way—and fosters focus, imagination, and relaxation.

How to Make It Work—Even When You're Tired

Bedtime routines often break down because we (as parents) are exhausted too. After a long day, entertaining or managing another hour of your child’s energy can feel overwhelming. That’s why building a predictable routine matters more than doing everything perfectly every evening.

A consistent routine becomes autopilot for kids—and for you. As they start to recognize the rhythm, they resist it less. You might structure the last hour like this:

• 7:30 PM: Start winding down with quiet play or a warm bath.
• 7:50 PM: Settle in for pajamas, brushing teeth, and cuddles.
• 8:00 PM: Lights dimmed, storytime begins (either read aloud or audio).
• 8:20 PM: Lights fully out, calming music or audio continues softly as they drift off.

One helpful tool parents are turning to for that last stage is the LISN Kids app on iOS or Android. Designed specifically for ages 3–12, it offers original audiobooks and audio series created to spark imagination and soothe young listeners during bedtime.

Parents appreciate it as a screen-free alternative that makes bedtime easier and more enjoyable.

Won’t My Child Resist?

Possibly. In fact, likely. We have to remember that screens are stimulating, even addictive. If your child is used to falling asleep with a device in front of them, the absence of it might initially be met with pushback.

Here’s what can help:

• Validate their feelings: “I know you really love watching your show. It helps you calm down, doesn’t it?”
• Explain the 'why': In age-appropriate terms, share that screen light makes it harder for the brain to sleep, and that their brain needs rest to feel good the next day.
• Offer choices: Let them choose which audiobook they’ll listen to, or which pajamas they want. Choices create a sense of control.
• Be consistent: The more consistent you are, the more the resistance fades. Children thrive when they can predict what happens next.

If the adjustment feels hard, you’re not alone. But the payoff—more peaceful evenings, better sleep, and a more focused child the next day—is worth it. You can even learn more about gradually limiting screen time without daily battles.

Bring Back the Joy of Slow Evenings

When evenings aren’t led by screens, something surprising begins to happen: children rediscover the simple pleasures of imagination and connection. Whether it’s a whispered story in the dark or a quiet giggle over a silly audiobook, those moments create security—something every child needs to sleep soundly.

If bedtime has become a negotiation, an hour-long plead, or an evening battle, a no-screen routine might be the reset button your family needs. For more ideas on keeping kids entertained without relying on tablets, especially on the go, explore new ways to inspire their curiosity minus the glare of screens.

And if you’re navigating screen habits in general, this realistic approach to screen time might offer some much-needed clarity and calm.