Bedtime routine for teens: 8 steps to get teens to sleep well
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover why sleep is so important for teens and how to set a bedtime routine for them including do’s and don'ts. Plus, 8 steps to get teens to sleep well.
For a lot of teens, getting enough sleep is hard… and it’s not because they’re doing anything wrong. Teenagers today have busy schedules, endless homework, and constant phone notifications, which can make it tough to wind down. On top of that, early school start times just don’t match how teen brains are naturally wired to sleep.
In spite of the difficulties, sleep is absolutely essential for a teen. Without enough of it, their focus gets fuzzy, moods swing more sharply, and energy runs on empty. While sleeping in on the weekends might feel like a temporary fix for sleep deprivation, consistent sleep is better.
That’s where a bedtime routine for teenagers can help. It won’t fix everything overnight, but small, consistent habits can go a long way in supporting better sleep hygiene for teens (along with a more stable baseline for everyone else at home).
So, how much sleep do teenagers really need, and what does a realistic routine actually look like? Here are some tips that can help.
Why sleep is so important for teens
During sleep, the body undergoes critical processes that support health, emotional wellbeing, and brain function. Teenagers need 8–10 hours of sleep each night to function at their best.
1. Physical health: During sleep, the body repairs muscles, consolidates memories, and releases hormones that regulate growth and appetite. This is especially important for teens who are still growing and developing.
2. Mental and emotional health: Teens who get enough sleep tend to be more emotionally stable and resilient, because sleep helps regulate mood. Being well-rested also reduces the risk of mental health issues such as depression and anxiety.
3. Cognitive function and academic performance: Sleep supports brain function, including concentration, memory, and learning. Teenagers who get sufficient sleep tend to be more alert and focus better in school. They’re also likely to have improved problem-solving skills and creativity.
4. Energy levels and physical performance: Sleep provides the energy needed for daily activities, including sports. Well-rested teens are more likely to have the stamina and motivation to enjoy physical activities and hobbies.
5. Long-term health benefits: Establishing good sleep habits during the teenage years can help create a lifetime of healthy sleep. Chronic sleep deprivation in teens can lead to long-term health issues such as obesity, diabetes, and cardiovascular disease.
8 steps to help teens sleep well
By consistently encouraging the addition of these practical steps into their daily routine, you can help your teen develop healthy sleep habits to improve their sleep quality.
1. Engage in daily physical activity
Regular exercise helps regulate sleep patterns and can improve the quality of sleep. While many teens get physical exercise during their PE classes at school, you can also encourage your teen to add a bit more physical activity each day, such as walking, cycling, or playing a sport. You can also offer to make it a family activity like a family basketball game, or a family walk after dinner. It might be wise to encourage cardio-centered exercise during the earlier parts of the day so they’re not too wired before bed.
💙 Encourage your teen to take A Mindful Run, a guided running meditation that encourages them to move their bodies while staying present.
2. Establish a sleep-friendly environment
Make sure your teen’s bedroom is cool, dark, and quiet, with comfortable bedding and minimal distractions. Consider using blackout curtains to block out light and a white noise machine to mask any disruptive sounds. Comfortable bedding and a supportive mattress are also important too.
💙 Incorporate soundscapes like Calm Noise into your teen’s sleeping environment, which can promote relaxation and restful sleep.
3. Limit screen time before bed
This one might be tough. Encourage your teen to turn off all electronic devices—including their phone—at least an hour before bedtime so the blue light doesn’t disrupt their sleep cycle. You may consider suggesting calming activities like reading a physical book, journaling, or listening to soothing music instead.
If your teen is resistant, you can try implementing a reward system where they get a predetermined reward for responsible device use.
💙 They might like our Delta Waves for Deep Sleep playlist while reading or gently stretching before bed as a replacement for mindless scrolling.
4. Stick to consistent sleep and wake times
Help your teen go to bed and wake up at the same time every day—even during the weekend—to help reinforce the body’s natural sleep-wake cycle. This can make it easier for them to fall asleep and wake up naturally.
💙 Practice setting New Routines with your teen around their sleep schedule.
5. Set up a calming pre-sleep routine
Encourage activities that help the body relax and prepare for sleep. This might include a warm shower, practicing deep breathing exercises, meditation, or gentle stretching.
💙Encourage your teen to practice making a mental list of what they’re grateful for before bed with the Gratitude Body Scan for Sleep meditation.
6. Help them manage any stress or anxiety
Teach your teen stress management techniques such as mindfulness, positive thinking, and breathing exercises to help them relax. Also, encourage them to talk about their feelings or write them down in a journal before bed to help them clear their mind.
💙 Break the Stress Cycle, and count your breath to find calm, in this short guided meditation.
7. Promote good hydration habits
Encourage your teen to drink plenty of water throughout the day but to limit fluid intake in the hour before bedtime, so bathroom trips don’t wake them.
8. Guided mindfulness apps
Share the structure and soothing voices of guided meditations with your teen. They’re designed to promote sleep and make it easier for teens to bring mindfulness techniques into their nightly routine.
💙 Plant seeds of mindfulness in your teen with the Mindfulness for Teens series in the Calm app.
Avoid these pitfalls for a calmer teen bedtime routine
Using screens close to bedtime: The best way to encourage your teen to turn off screens at least an hour before bed is by modeling the habit yourself. It might help with your sleep quality too!
Encouraging caffeine consumption: Caffeine can disrupt sleep, so offer alternatives so your teen can avoid caffeine in the afternoon and evening. Again, modeling this behavior is probably the best method. Try decaf alternatives, herbal teas, or flavored water instead of coffee or soda close to bedtime.
Expecting them to use their bed for non-sleep activities: To strengthen the association between the bed and sleep, ask them not to do homework, eat, or watch TV in bed. Instead, provide a desk and chair for studying and perhaps a beanbag or comfy chair for relaxing.
Giving them late-night meals: Eating heavy meals or snacks right before bed can cause discomfort and disrupt sleep. Encourage your teen to have their last meal a couple of hours before bedtime.
How teens can use mindfulness in their bedtime routine
Focusing on the present moment and accepting it without judgment can help calm the mind and reduce anxiety. Adding a mindfulness practice into a bedtime routine can help create a more restful and restorative night for your teenager.
To calm the mind: Techniques, such as deep breathing exercises, can help relax the body and mind.
To reduce anxiety: Mindfulness practices like guided imagery, where they visualize peaceful and calming scenes, can help reduce anxiety from school work and socializing to promote a sense of calm.
To encourage positive thinking: Keeping a gratitude journal can help teens focus on the positive, which can improve mood and reduce stress.
To promote relaxation: Progressive muscle relaxation can help teens release physical tension and prepare their bodies for sleep.
To signal the body that it’s time to sleep: Consistently spending a few minutes in mindful meditation before bed can create a strong association between meditation and winding down for sleep.
Bedtime routine for teens FAQs
What time should teens go to bed?
Most teenagers need about 8-10 hours of sleep a night. So if they wake at 7am, bedtime should fall between 9pm and 11pm.
When teens get enough rest, it helps support their growth, focus, and emotional balance. On the other hand, if they get too little sleep, it can cause increased irritability and a lack of focus.
With teenage bedtimes, consistency is key (even though that might seem impossible when you’re wrestling with one). As much as you can, encourage your teen to keep similar bedtimes on school nights and weekends to help regulate their internal clock. This stability makes it easier for them to fall asleep, wake up refreshed, and build healthy sleep habits that last.
How can teens improve their sleep hygiene?
Good sleep hygiene for teens involves a combination of environment and routine. Turning off screens an hour before bed, dimming lights, and sticking to regular sleep and wake times help their body prepare for rest. Relaxing activities like journaling, stretching, or mindfulness can also ease stress and support quality sleep.
But it’s not just a bedtime routine that makes a difference. In fact, daytime habits also play a role. Regular exercise, balanced nutrition, and limiting caffeine after mid-afternoon can all improve sleep.
By creating healthy practices both day and night, teens can fall asleep faster and enjoy deeper, more restorative rest.
When should my 14-year-old go to bed?
A 14-year-old typically needs about 8–10 hours of sleep per night. To determine the best bedtime, consider what time they need to wake up for school or other activities. Adjust the bedtime slightly earlier or later depending on their individual sleep needs and patterns.
How many hours of sleep should teens get?
Teens should get 8–10 hours of sleep each night. Adequate sleep helps teens stay focused in school, maintain a good mood, and have the energy needed for daily activities and physical growth.
How do I get my teen to stick to a bedtime routine?
Getting your teen to stick to a bedtime routine involves consistency and support.
Be consistent: Encourage your teen to go to bed and wake up at the same time every day, even on weekends, to help regulate their internal clock.
Create a calming pre-sleep routine: Help your teen develop a routine that includes calming activities, such as reading, taking a warm shower, or practicing mindfulness exercises.
Limit screen time before bed: Make sure your teen turns off all screens at least an hour before bedtime.
Set a sleep-friendly environment: A comfortable bed, cool temperature, and minimal light and noise can help them fall asleep.
Lead by example: Model good sleep habits. When parents prioritize sleep, teens are more likely to do the same.
Communicate the benefits: Explain to your teen why good sleep is important and how it can positively impact their mood, energy levels, and academic performance.
Be patient and supportive: It may take time for your teen to adjust to a new routine. Be patient and provide positive reinforcement to encourage them to stick with it.
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