Self-Care Alternatives to Cut Down Screen Time in Bed

9pm rolls around. The dishes are put away, the kitchen is clean. You stifle a yawn and head to the bedroom. What now? Do you get into bed and reach for the remote? Maybe you plan on just watching one episode, and then it turns into four.

Falling asleep to the sound of your favorite actors & actresses voice, the blue glow of the TV lulling you to sleep… it’s easy, it’s entertaining, but is it good for you? Maybe it has become a habit and you’re not even sure how best to spend your unwinding time at the end of the night!

Sleep loss from binge-watching TV shows is real. Or maybe the TV isn’t the culprit, and you’re stuck on an endless social media scrolling loop. Don’t worry, friend, we’ve been there, and we have some ideas! Are you ready to revamp your nighttime ritual? Here is a list of our favorite healthy bedtime activities & practices that don’t include your television or phone.

WRITE YOUR HEART OUT
Get everything out of your head and into a journal. This is especially helpful if you tend to wake up in the middle of the night worrying about anything and everything. Don’t censor yourself – just let the words flow.

Or if you’d rather get creative with it, try your hand at writing poetry, stories, jokes, or even a letter to a friend. Who would you like to surprise with a thoughtful letter in the mail? This kind act will help you stay in touch with your loved ones in this fast-paced world we live in.

CHANNEL YOUR INNER CHILD
Playing games at the table can be a bit… well… uncomfortable. Meanwhile, your bed has plenty of surface space! Better yet, have you ever tried inventing your own game? Have fun with it and make your own set of rules.

If interactive games aren’t really your speed, then grab the colored pencils and see what you can bring to life in a coloring book. It’s incredibly meditative and helps calm the mind!

GET SUCKED INTO A STORY
There’s nothing quite like the emotional pull of a new novel. Reading before bed is a favorite amongst many, and for good reason. It’s just as exciting as a movie, but without the many health issues that come with screen-time.

Despite this, some people find that reading can be almost too thrilling of a bedtime activity, keeping them up for hours past their bedtime. If this is you, we suggest less intense fiction, more self-care books. Take this time before you fall asleep to reflect and turn inwards!

TAP INTO YOUR SENSES
To really shift into relaxation mode, our favorite somatic activity to calm the body & mind requires tapping into the senses. Try this to get settled into sleep:

5: Acknowledge FIVE things you see around you.
4: Acknowledge FOUR things you can touch around you.
3: Acknowledge THREE things you hear.
2: Acknowledge TWO things you can smell.
1: Acknowledge ONE thing you can taste.

Really listen to what’s going on around you. Really feel those luxurious sheets you’re wrapped up in. Take a sip of that sleepy-time tea and really taste it. The deeper you can develop your sensorial gifts, the more in tune you come with the present moment. And that is the true meaning of mindfulness.

At Cornucopia, we believe the bed is more than just a place to sleep. It’s a place to nurture yourself and fill your cup. So turn off the TV, plug your phone in to charge on the opposite side of the room, and make your evening a lot more rewarding. Because you deserve the best!