A Parent’s Guide to Calmer Nights and Better Rest in the Digital Age

Practical routines and tech agreements to support healthier teen sleep

Sound familiar?

• Your teen’s room glows like a UFO at midnight.
• You hear muffled laughter from behind closed doors at 1am.
• Morning wake-ups feel like dragging a zombie to school.

You’re not alone. Millions of parents are locked in the same nightly battle: screens vs sleep.

The Solution: A Simple, Supportive Guide for Parents

This easy-to-read PDF gives you practical routines, fun scripts, and ready-to-use agreements that help teens unplug without endless arguing.

Backed by expert sleep research (and sprinkled with humor so you don’t cry into your coffee), this guide will help you:

• Understand why teens resist sleep (spoiler: it’s partly biology).
• Create a gentle step-down routine that makes bedtime calmer.
• Use tech agreements that teens actually respect.
• Respond to backtalk with ready-made funny scripts.
• Stay calm when teens get sneaky (yes, backup pillow phones are a thing).

What’s Inside (10 Easy-to-Follow Sections)

• Introduction: The Glow in the Dark Teen
• Chapter 1: Why Teens Treat Midnight Like Prime Time
• Chapter 2: The Evening Routine That Works
• Printable Evening Routine Checklist (stick it on the fridge!)
• Chapter 3: Tech Agreements That Don’t Cause WWIII
• Chapter 4: Scripts for Parents
• Chapter 5: What If They Still Sneak It?
• Bonus Tools & Resources
• Conclusion: From Phone Zombies to Rested Humans
• Bonus Printable: Teen Phone Sleep Contract

Why Parents Love This Guide

• Short and practical (you can read it in one sitting).
• Relatable, funny, and written by a parent for parents.
• Research-backed, so you know it works.
• Includes printable checklists and contracts to use immediately.

Ready for Calmer Nights?

For the price of a couple of coffees, you’ll gain peaceful evenings, smoother mornings, and better rest for the whole family.

Start tonight and wake up to calmer mornings tomorrow.