Sleep & phone-away time
Their age + wake time → when the phone goes down.
The phone sleeps in the kitchen, so your teen sleeps in their bed.
Protecting your teen's sleep with a specific, defensible phone-down time.
Why it matters
A calculator that takes your teen's age and wake-up time, then works backward to tell you when the phone should go down for the night. Teen sleep is one of the most important — and most quietly damaged — things in modern family life, and late-night screens are a major reason. Rather than a vague "don't stay up too late," it gives a specific phone-down time tied to a real wake-up. You get a clear, defensible cutoff for the device that protects the sleep your teen genuinely needs.
The tool
The exact nightly phone-down time based on your teen's age and wake-up.
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Key points
- Set a phone-down time, not just a bedtime.
- Charge the phone outside the bedroom overnight.
- Keep the cutoff consistent on weekends too.
The science
Sleep scientists consistently find that teenagers need substantially more sleep than adults, and their internal clocks naturally shift later during adolescence. Bright screens late at night and the pull of notifications both delay the body's wind-down and steal hours from an already tight window. Keeping a consistent cutoff and the phone out of the bedroom are among the most reliable ways to defend teen sleep. Because sleep underpins mood, focus, and health, this single boundary often improves far more than just bedtime.
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Take it with you
A one-page summary for the fridge — the takeaway, the skill you're building, and the key points.
My Teen's World · Screen TimeSleep & phone-away time
The phone sleeps in the kitchen, so your teen sleeps in their bed.
The skill you're building
Protecting your teen's sleep with a specific, defensible phone-down time.
Key points
- Set a phone-down time, not just a bedtime.
- Charge the phone outside the bedroom overnight.
- Keep the cutoff consistent on weekends too.
The exact nightly phone-down time based on your teen's age and wake-up.
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