13 Things to Do Before Bed — Instead of Looking at a Screen

It's not that you have trouble falling asleep so much as you just . . . can't stop looking at your phone while you're in bed. Sound familiar? Well, it's no secret that we should avoid looking at screens when we're trying to fall asleep — both because the social media scrolling will get your mind racing and because the light emanating from the screen messes with melatonin levels and can disturb your circadian rhythm. Can't seem to quit that nightly Netflix or Instagram habit? Check out 13 low-key, calming things you can do before bed instead of looking at a screen, then check out our guide to a healthy bedtime routine plus foods to help you sleep.

  1. Read a chapter (or three).
  2. Paint your nails.
  3. Call a friend.
  4. Turn on some calming music.
  5. Write in your journal.
  6. Give yourself a massage.
  7. Have sex.
  8. Listen to an audiobook.
  9. Stretch.
  10. Meditate.
  11. Take a bath.
  12. Pen tomorrow's to-do list.
  13. Draw in a coloring book.