My son sat at the table with his science book open. Behind him, the windows leading to the back yard were black. “Kiddo, it’s late,” I said. He wrote something on a worksheet while assuring me he had only a little homework left. Once he finally finished, he made his lunch, took his shower, and crawled under his covers with a book. “No time to read,” I said, shaking my head. The next morning, he had trouble waking up. “Did you stay up late reading?” I asked and he sighed. “I only read one chapter.” I knew he needed time to relax before bedtime, but homework had gone late. We needed to restructure our evenings so my teen could maximize his wind-down time before closing his eyes.
Teens typically have busy schedules with homework and after-school activities. But with a little more planning and organization, we can help them maximize the last hour before lights out. Having bedtime routines for teens is essential. Here are 5 things teens need most at night.
1. A Routine (Yes, Still Important)
My friend Kia said her teenage daughter does ballet stretches before bedtime to relax while her son listens to music as he packs up his things for the next day. The kids then turn in their phones before heading upstairs. “By 9, one of them is usually in the shower. Lights out by 9:30.”
Bedtime routines for teens are still important because a good night’s sleep is essential. By creating a relaxing environment before bedtime, they’ll naturally start to wind down. Remember the routine your teen had when he was little? Well, a snack, a bath, and a book can still work to promote good sleep now.
2. Time to Talk to You
The older my son gets, the less I see of him. He’s either at school, marching with the band, buried in homework, or out with friends. “How did practice go tonight?” I asked, sitting on the edge of his bed. His face lit up and for a split second, I saw my little boy again, excited to tell his mom something.
With his guard down at night, he can be himself. Take advantage of this time now while your teen still lives with you. Having a strong parent-child bond benefits you both. Plus, he’s still learning from your example, so pray with him at night too.
3. Time Without Electronics
My daughter’s friend told me her big brother often plays video games long after their parents go to bed. And what about phones? I’ve intercepted texts for my kids after 10 p.m. Too late in my book! 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. It’s hard to learn when your brain is tired!
Even though we’re tired at night too, we need to stay on top of our kids’ screen time. A bedtime routine for teens that involves turning off screens early encourages better sleep. If you tell your teen that all screens will be locked at 9 p.m., stick to the rule.
A bedtime routine for teens that involves turning off screens early encourages better sleep. Click To Tweet4. Stress-Free Time Before Lights Out
Ideally, my teen will have all his homework done before dinner. But this usually isn’t the case. Until recently, he’s been working on assignments all the way until bedtime. I’ve discovered that this is in part due to his tendency to goof around online and avoid homework when I think he’s actually working. So, we have implemented a hard line at night when computers are off and bags are packed for the next day. It has taught him to use his time more wisely in the evening.
Set a time when everything needs to be done. After that, your teen can destress with a book, a hot shower, or something else he enjoys. Sometimes I catch my son reorganizing his LEGO displays in his room at night.
5. Hours Ahead to Sleep, Sleep, Sleep
I don’t know about you, but my teen has a really hard time waking up in the morning. He sets his alarm but hits snooze to try and fit in more Zs. Mornings end up being crazy. This morning, he even left his lunch in the fridge because he was scrambling last minute to get out the door!
The American Academy of Sleep Medicine says kids ages 13 to 18 should get eight to 10 hours of sleep a night. But national data found that only three out of 10 teens got that much. I know I need a better bedtime routine for my teen so he can get more sleep. More sleep for kids also means less risk for attention and behavior problems. Sticking to a consistent bedtime will help teens get the sleep they need—and avoid the snooze button in the morning.
What are the bedtime routines for teens that work in your home?
