My teenage son sat at the table with his science book open. Behind him, the windows leading to the backyard were black. “Kiddo, it’s late,” I said. He wrote something on a worksheet while assuring me he had only a little homework left. He ended up getting to bed late and had a hard time waking up the next morning.
Teens have busy schedules between school, homework, and after-school activities. But with a little more planning and organization, we can help them maximize that last hour before lights out and get better sleep. Here are 5 things teens need most at night.
1. A Routine (Yes, Still Important)
Remember that routine your teen had when he was little? Well, a snack, a bath, and a book can still work wonders to promote good sleep. Having a consistent, relaxing routine every night signals the brain to start winding down for bed. It’s a great way to help your teen get the eight to 10 hours of sleep recommended by the National Library of Medicine. And more sleep means less risk for attention and behavior problems.
2. A Quick Check-In Before Bedtime
The older my son gets, the less I see of him. So it can be hard to know when something is on his mind, robbing him of precious sleep. But kids have a way of opening up at night. Take advantage of that time now while your teen still lives with you. Make it a priority to have a quick chat before bed. It can do wonders in letting him get the stresses and frustrations of the day off his shoulders before he turns out the light, plus a strong parent-child bond benefits you both. He’s still learning from your example, so don’t miss this chance to say a calming prayer together too.
3. Time Without Electronics
According to the Sleep Foundation, when kids are on screens at night, it delays the release of melatonin, which “pushes back bedtime and leads to less restful sleep.” As a result, kids are sluggish the next day, and it’s hard to learn when your brain is tired!
A bedtime routine that involves turning off screens early encourages better sleep. So even if you’re tired at night, stay on top of your kids’ screen time. If you tell them no screens after 9 p.m., stick to the rule.
4. Stress-Free Time Before Lights Out
Ideally, my teen has all his homework done before dinner. But it’s hard to make that happen, especially when he goofs around online and procrastinates starting his homework until bedtime. We’ve found that setting a deadline for when everything needs to be done in the evening helps motivate him to use his time wisely. After that, he’s free to destress with a book, a hot shower, or something else he enjoys.
5. A Consistent Bedtime
I don’t know about you, but my teen has a really hard time waking up in the morning. He sets his alarm, but then hits snooze over and over to catch a few more Zs. Harvard Medical School’s Division of Sleep Medicine may have the solution: A regular sleep schedule helps maintain the timing of the body’s internal clock. So going to bed at roughly the same time each night, even on weekends, can help your teen fall asleep and wake up more easily. Not only will this benefit a teen’s physical and mental well-being, but it’ll also help him avoid that unhealthy reliance on the snooze button.
What are the bedtime routines for teens that work in your home?
