In our always‑on world, stepping away from screens before bed can transform your evening—and your sleep. Here’s a mindful, step‑by‑step guide to creating a peaceful, digital‑free wind down routine that nourishes your mind, body, and spirit.
1. Designate a Screen‑Free Zone & Time
Pick a time—an hour before bed works well—and create a space free of phones, tablets, laptops, and TV. Inform your household or housemates so your ritual isn’t interrupted.
2. Switch to Soft Lighting
Replace overhead lights with a candle, salt lamp, or dimmed lamp. The gentle glow cues your body that it’s time to unwind and prep for sleep.
3. Sip Slowly & Mindfully
Enjoy a warm, caffeine-free drink—herbal tea, golden milk or warm water with lemon. Focus on the scent, warmth, and taste. This moment can be lovely to pause and cultivate gratitude.
4. Reflect Gently in a Journal
Spend 5–10 minutes jotting in one of your soothing Land of Serenity journals. Consider prompts like:
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How am I feeling today?
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What am I grateful for?
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What intention do I want for tomorrow?
You might try the calming Positivity Journal or the supportive Anxiety Journal—helpful tools to untangle thoughts before bedtime.
5. Move Slowly & With Intention
Engage in a simple bedtime ritual—some soft stretching, restorative yoga, or gentle breathing. Focus on body sensations, how the air feels, your heartbeat. Slow movements help release residual stress.
6. Choose a Relaxing Hobby
Replace scrolling with a gentle activity: knitting, colouring, reading (in print!), or listening to calming music. If manifesting positive thoughts resonates, a moment in the Manifestation Journal could support your future‑focused reflections.
7. Set Intentions for Tomorrow
Mentally list 1–3 kind actions or goals for the next day: “I will pause and breathe before breakfast,” or “I’ll smile at three people.” If you’re processing a relationship, a note in the Breakup Journal can help wrap up the day peacefully.
8. Quiet Meditation or Breathing
Lie or sit comfortably and focus on your breath or do a simple body scan. Let thoughts float by without judgment. Try a 5‑minute session to ease your mind into rest.
Why It Works
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Lowers blue‑light exposure, which supports melatonin production.
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Engages your senses and slowed actions, signalling rest.
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Journaling offers emotional release, easing anxiety and mental chatter.
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Habits rooted in consistency improve sleep quality over time.
Start Tonight
Choose just two steps—maybe dim lighting and a journal prompt—and build from there. Track your progress or feelings in a Land of Serenity journal and notice how your wind‑down routine evolves.