Creating a Tech-Free Evening Routine for the Whole Family | The Raw Kitchen UK
Share
In a world where screens are part of nearly every hour of the day, evenings have become less about winding down and more about endless scrolling, video games, and background noise from the TV. If you’ve noticed that bedtimes are getting later, sleep quality is getting worse, or your family seems more distracted than connected in the evenings—you’re not alone.
But what if your evenings could be a time for genuine rest, connection, and calm?
A simple tech-free evening routine can help reset overstimulated brains, improve sleep, and create more meaningful family moments before everyone heads off to bed.
🧠 Why Go Tech-Free in the Evenings?
Blue light from screens suppresses melatonin—the hormone that tells your body it’s time to sleep. But beyond the science, screens also overstimulate the mind, especially for kids. They rob us of the quiet moments we need to process the day, reflect, and reconnect.
This isn’t about going anti-tech. It’s about reclaiming your evenings so your body and mind can do what they’re designed to do: rest.
🕗 Set a ‘Screens Off’ Time
Pick a time each night when all screens go off—ideally 1–2 hours before bed. Make it a house rule that applies to everyone, not just the kids.
✅ Example: “Screens off after Maghrib” or “No tech after 7:30pm”
This creates a clear boundary and sets the tone for winding down.
📚 Create a Wind-Down Routine the Whole Family Can Enjoy
Once the screens are off, what can you do instead?
Here’s a list of relaxing, screen-free activities that actually help everyone prepare for sleep:
-
Family Reading Time: Share a short story, a family-friendly novel, or a simple hadith with a 5-minute chat.
-
Gentle Movement: Do slow stretches together. For kids, try a playful “follow-the-leader” stretching game.
-
Board Games or Card Games: Keep it light, simple, and fun.
-
Creative Time: Drawing, puzzles, journalling, or colouring can help shift the brain into rest mode.
💡 Lighting Matters Too
Swap harsh overhead lighting for warm lamps, Himalayan salt lamps, or candles in the evening. Soft lighting helps signal to the brain: it’s time to slow down.
🎶 Set the Tone with Sound and Scents
-
Soothing Qur’an recitation
-
Gentle instrumental nasheeds or nature sounds
-
Diffuse calming essential oils like lavender, cedarwood, or chamomile
These small sensory cues tell the body it’s time to relax.
🛏️ Establish a Calm Bedtime Flow
Here’s a basic structure to try:
After Maghrib:
Light snack or herbal tea → Dim lights → Quiet play or reading
After Isha:
Brush teeth → Quick tidy-up → Everyone goes to their wind-down zone
Bedtime:
Qur’an recitation → Du’as → Lights out
📝 Make it your own—but keep the rhythm consistent.
🔁 Making It Stick (Without Complaints 🙃)
Change takes time—especially with screens. Here’s how to make it last:
-
Explain the ‘why’ to your kids (calm, connection, sleep)
-
Start small—maybe just 2–3 nights a week at first
-
Make it feel like a treat, not a punishment
🕌 Islamic Reflection
Evenings are a beautiful time for winding down not just physically, but spiritually.
The rhythm of Maghrib and Isha naturally encourages us to transition from the outer world to inner stillness. Ending the day with Qur’an, du’a, and presence creates barakah that no screen can replace.
💭 Final Thoughts
Tech isn’t the enemy—it’s the overload that wears us down.
Creating a tech-free evening doesn’t mean missing out. It means making space for what matters more: connection, calm, and real rest.
And if the first few evenings feel messy or met with resistance, don’t give up. Every night is another chance to reconnect—with your family, with your own thoughts, and with the kind of sleep your body’s been craving.