50 Screen-Free
Bedtime Activities for Calmer Evenings

Looking for alternatives to screens before bed? Get 50 simple, screen-free activities to help your family create a calmer transition into bedtime.

Cover page of a guide titled '50 Screen-Free Bedtime Activities, A Parent's Guide,' by Tiffany Marrell, MS, BCBA, Behavior Analyst & Sleep Coach, featuring a light blue watercolor background.

Looking for Screen-Free Ideas Before Bed?

Maybe your child has a hard time turning off the TV or tablet, or you've decided you'd like to build more screen-free time into your evening routine.

The challenge is often figuring out what to do instead.

This free guide gives you 50 simple ideas for quieter, screen-free activities that children and families can use as they transition toward bedtime.

Making the Transition Away From Screens Easier

As a behavior analyst and Certified Behavioral Sleep Practitioner, I help families develop bedtime routines that support healthy sleep while also fitting real family life.

Having a few screen-free activities ready can make it easier to transition away from screens without leaving parents wondering, “Okay...now what do we do?”

That's why I put together this list.

What You'll Find in the Guide

  • 50 screen-free activity ideas

  • Options for children, adults, and families

  • Quiet activities that can fit into the transition toward bedtime

  • Ideas using simple materials you may already have at home

  • Activities that encourage connection without screens

  • Plenty of options so you can find what works for your family

Here's What's Inside

For Kids

  • Bedtime stories & audiobooks

  • Gentle arts & crafts

  • Building & puzzles

  • Calming sensory activities

  • Quiet music & movement

For Adults

  • Reading & journaling

  • Gentle stretching

  • Meditation & breathing

  • Relaxing hobbies

  • Self-care routines

For Families

  • Story sharing time

  • Gratitude circles

  • Photo memories

  • Cozy tea time

  • Quiet bonding activities

A smiling woman with wavy blonde hair, sitting at a desk, resting her head on her left hand, in front of a laptop decorated with various colorful stickers and messages.

Hi, I'm Tiffany

I'm Tiffany Marrelli, a Board Certified Behavior Analyst (BCBA) and Certified Behavioral Sleep Practitioner (CBSP) with more than 18 years of experience supporting children and families.

I help families better understand what's contributing to children's sleep and behavior challenges and develop practical, individualized strategies that fit their child, family, and everyday life.

I work with families of children ages 2–12, including many children with autism, ADHD, and other developmental differences.