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Screen-Free Wind-Down Activities (That Aren't Just 'Read a Book')
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items The last hour before bed sets up the whole night — and it doesn't have to be spent scrolling. This list collects screen-free ways to spend it: gentle movement, breathing and warmth for the body, and quiet, hands-busy activities for a mind that won't ...
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Move & Unwind the Body
Quiet Hands, Quiet Mind
Move & Unwind the Body
A slow, floor-based sequence made for the end of the day — no standing poses, no workout energy. The channel's bedtime sessions run about 15–25 minutes and need nothing but floor space.
20 Minute Bedtime Yoga Practice | Yoga With Adriene
The 4-4-4-4 breathing pattern used by everyone from nurses to Navy SEALs: inhale, hold, exhale, hold. This guide walks through the steps and the timing; a chair is the only equipment.
Box Breathing: How to, Benefits, and Tips
Tense each muscle group for a few seconds, then let go, working from feet to face. Sounds backwards; the release is the point. A guided audio version means you can keep your eyes closed throughout.
Progressive muscle relaxation exercises
Research covered by the Sleep Foundation suggests a warm bath or shower 1–2 hours before bed, around 104–108°F (40–42°C), supports the body's natural temperature drop afterwards — and that drop is part of feeling sleepy.
Showering Before Bed: Can It Help You Sleep Better?
A free planetarium: check what's visible in tonight's sky in about two minutes, then head outside and find it for real. The planning is brief; the stargazing itself is gloriously screen-free.
Stellarium Web Online Star Map
Quiet Hands, Quiet Mind
A book of 52 gentle list prompts — gratitude, memories, small plans — one for each week of the year. Writing lists by hand is the low-pressure cousin of journaling: structured, finite, done in ten minutes.
52 Lists for Calm Quotes by Moorea Seal
Free sudoku — but the wind-down move is printing a few puzzles earlier in the day and solving them on paper at night. Easy and medium grids only: a hard puzzle at 10pm wakes the brain back up.
Play Free Sudoku online - solve web sudoku puzzles
Yes, the crayon company. Their free printable library includes detailed designs for adults alongside the kids' pages — print a couple, grab any pencils, and give your hands a repetitive, low-stakes job.
Free Printable Coloring Pages, Sheets & Activities
Listener-supported internet radio with no ads and no algorithmic feed. Groove Salad and Deep Space One are the evening stations — press play on one and there's nothing to scroll, skip or decide.
SomaFM
Knitting and crochet are the original fidget crafts: rhythmic, portable, and impossible to do while holding a phone. This channel's beginner series starts from how to hold the needles — one ball of yarn is the whole startup cost.
Learn to Knit!