How to Clear Your Mind Before Bed: 5 Screen-Free Sleep Prep Ideas
You turn the light off and your brain starts replaying the day and planning tomorrow. It happens to most of us.
These five screen-free habits help you switch off.
Deep Meaningful Conversations with Myself isn't one of our products. It's a reflection journal we recommend, sold by an outside retailer. This guide isn't medical advice.
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5 screen-free ideas
- Brain dump: write every thought and to-do on paper so your head doesn't have to hold them.
- Reflect for five minutes: keep a journal like Deep Meaningful Conversations with Myself by the bed and answer one prompt.
- Read a paper book: pick something gentle, not a thriller.
- Breathe slowly: breathe in for four and out for six, ten times.
- Dim the lights: switch to lamps or a candle an hour before bed.
Bedtime prompts
- What's on my mind right now?
- What can wait until tomorrow?
- One good thing about today.
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How to write it so it lands
- Never blow out a candle as you fall asleep. Put it out first.
- Keep a pen and notebook by the bed.
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Frequently asked questions
How do I stop overthinking at night?
Write your thoughts down before bed, put screens away, and do something calming like reading or slow breathing.
When should I get help with sleep?
If worry, low mood or poor sleep lasts more than a couple of weeks, speak to your GP. Samaritans are free, day or night, on 116 123.
What is a good example of how to clear your mind before bed: 5 screen-free ideas?
"1. Brain dump: write every thought and to-do on paper so your head doesn't have to hold them." is one of 8 examples on this page. Pick the one closest to the tone you want, then add a specific detail of your own - a shared memory, a date, a name - so it reads as yours rather than copied.
Can I copy these messages word for word?
Yes. Everything on this page is free to copy, print and read out - no permission or credit needed. Changing one detail so it fits the person is all we would suggest.