10 of the Best Screen-Free Bedtime Activities for Children Aged 3–10

If bedtime feels more like a battle than a wind-down, you're certainly not alone. Many families find that after a long day, their child is either overtired or wired – especially if they’ve had screen time close to lights out. The solution? Screen-free bedtime activities that help children transition from busy to calm.

At Mind+Moon, we believe that bedtime should be a time for connection, comfort, and winding down. These ten screen-free activities are designed to support that transition gently and effectively, especially for children aged 3 to 10.

Our favourite screen-free bedtime activities:

1. Bedtime Yoga

Simple stretches like butterfly pose or legs-up-the-wall can help signal rest and relaxation. Keep lights low and movements gentle. Try our yoga cards! 

2. Mindful Breathing & Guided Meditations

Breathing games like “smell the flower, blow the bubble” are fun and calming. Also, our Bedtime Wind-Down Book includes mindful breathing exercises designed for children.

3. Heavy Work Activities

Push a basket of soft toys, do wall presses, or crawl like an animal. These grounding movements support sensory regulation and help children who struggle to "switch off." Heavy work supports proprioception and encourages a sense of calm in the body.

4. Colouring or Drawing

A quiet creative activity like colouring helps slow the nervous system. Keep materials simple and calming. Try introducing a "bedtime-only" colouring set to make this moment feel special.

5. Hama Beads or Threading Activities

Fine motor play encourages focus and calm. Supervise younger children, and aim for quiet, repetitive actions like threading beads or placing small items on a pattern.

6. Sticker Books & Calm Play

Repetitive, focused activities like reusable sticker books, felt boards, or quiet sensory boxes can help shift gears without overstimulation. Keep these activities just for bedtime to build anticipation.

7. Stories, Audio Books & Toniebox/Yoto Time

Whether you’re reading together or your child listens independently, storytelling supports relaxation and imagination. Devices like Yoto and Toniebox offer screen-free audio options with gentle, sleep-focused content.

8. Cuddles & Chat Time

Build in a few moments to connect. Use this time for a short chat about the day, a feelings check-in, or simply sitting together in silence. Visit our bookshop for gift ideas.

9. Jigsaw Puzzles

Choose something low-stimulation, like a nature or bedtime-themed puzzle. Aim for no more than 15 minutes, just enough to focus the mind while keeping energy levels low.

10. Affirmations & Gratitude Practice

Simple phrases like “I am calm, I am safe, I am loved” can help children settle. Our Positive Me Cards offer affirmation prompts and bedtime reflections to help build emotional resilience.

Bonus: Journalling for Older Children

For children aged 7+, a short journalling practice can help them process their day. Try prompts like "One thing I did well today..." or "Something I want to dream about tonight is..."

Final Thoughts: Transforming Bedtime with Connection

If your evenings feel chaotic, try starting with just one or two of these screen-free activities. Keep them consistent, low-pressure, and enjoyable. The goal isn’t perfection – it’s rhythm, presence, and connection.

At Mind+Moon, we design resources to help families create calmer evenings and deeper bonds. From bedtime affirmation cards to meditation books and calming wall decor, every product is backed by expertise and designed with care.

Explore our range of sleep and wind-down tools in our shop!