What bedtime routines can I offer as alternatives when the screen feels like the only way to unwind? 

Parenting Perspective 

When screens have become a child’s default method for relaxing before sleep, replacing that habit requires both gentleness and creativity. The aim is not to simply remove the screen and leave an empty void, but to thoughtfully fill that space with something equally comforting and engaging. A predictable and soothing bedtime routine can help their bodies and minds learn to slow down naturally, without the need for digital stimulation. 

Transition Away from Screens Gradually 

If your child is accustomed to watching something right up until bedtime, start by creating a buffer. Gradually move their screen time a little earlier in the evening, replacing that final half-hour with a calm, screen-free activity. This gives their mind time to shift down a gear before sleep and makes the final transition to bed much smoother. 

Introduce Calming Sensory Cues 

Our bodies respond powerfully to sensory cues. You can signal that it is time to rest by dimming the lights, wrapping up in a soft blanket, or playing gentle white noise or quiet Quran recitation in the background. These physical comforts can become potent signals for sleep, creating a peaceful atmosphere that a screen cannot replicate. 

Prioritise Connection and Conversation 

Often, a child’s desire for a screen at night is a desire for companionship. Make bedtime a moment for connection. Reading stories, sharing a simple dua together, or just talking quietly about the day can help your child feel safe, seen, and valued, making it easier for them to let go of the need for digital distraction. You could also try guided breathing or simple stretches as a joint wind-down activity. 

Offer a Menu of Calming Choices 

To foster a sense of autonomy and reduce resistance, offer your child a small menu of calming, pre-approved bedtime options. This could include drawing quietly in a sketchbook, flipping through a picture book, or listening to an audiobook. Letting them choose gives them a sense of ownership over their routine and empowers them to learn the skill of self-soothing. 

By consistently offering alternatives that feel warm, enjoyable, and secure, you can make bedtime something your child looks forward to, without any dependence on a screen. 

Spiritual Insight 

Islam teaches us to end our day with peace, remembrance, and gratitude. The moments just before sleep are a precious opportunity to clear the heart of the day’s worries and fill it with a sense of tranquillity and trust in Allah Almighty. 

Allah Almighty states in the noble Quran at Surah Al An’aam (6), Verse 60: 

‘And He (Allah Almighty) is the One Who (decides upon) your demise in the night; and He (Allah Almighty) is fully aware of what you have committed in the daytime…’ 

This verse reminds us that the night is a time of return to Allah, and it is best entered with a calm and mindful heart, prepared for the rest He has decreed for us. 

It is recorded in Jami Tirmidhi, Hadith 2882, that the holy Prophet Muhammad ﷺ said: 

‘Whoever recites the last two verses of Surah Al Baqarah at night, they will be sufficient for him. 

This practice teaches us that ending the day with the powerful words of the Quran is a profound means of finding peace and security, creating a serene close to the day. By replacing screens with gentle, faith-filled routines, you help your child associate bedtime with safety, comfort, and a direct connection to Allah, making sleep a time of both physical rest and spiritual renewal.