The kids are finally asleep, and suddenly it's your only quiet time of the day. It's no wonder parents stay up too late. Here's why a grown-up bedtime is worth it, and how to make one stick.
Written by Vita Globe Editorial Team | Reviewed against AASM guidance, CDC data and peer-reviewed research
How much sleep do parents need, and why does it matter?
Adults need 7 or more hours on a regular basis[1], yet about one in three U.S. adults falls short[2]. Parents run the household's schedule, so their sleep affects everyone. A simple adult routine, with a consistent lights-out time, dim evenings and screens off before bed, helps protect it.
Caveat: “Revenge bedtime procrastination” is a popular term, not a clinical diagnosis. The research is still early, but the pattern is familiar to many parents.
Sources: AASM/SRS (adults) · CDC MMWR 2016 · Verified 2026-09-28
IN THIS ARTICLE
Why do so many parents stay up too late?
After a long day, the hour after kids' bedtime is often the only time that feels like yours. So you scroll, watch one more episode or catch up on emails. It's completely understandable, but it usually comes out of sleep, especially if the kids wake you early.
It's common. In a CDC survey of adults, about 65% reported getting at least 7 hours a night, which leaves roughly a third short[2]. The AASM and Sleep Research Society recommend 7 or more hours on a regular basis for adults[1].
How does parents' sleep affect the rest of the family?
Parents set the evening rhythm. When adults are exhausted, bedtime routines get rushed, screens stay on longer, and mornings get more stressful. Short sleep also makes it harder to stay patient, which kids notice.
Kids also learn from what they see. If phones come to bed with parents, it's harder to hold the line on kids' devices. A review of bedtime routines found that consistent evening routines are linked with better sleep in young children and may support family functioning too[3], and parents are the ones who make those routines happen.
What does a realistic parent bedtime routine look like?
It doesn't need to be elaborate. Try this simple structure:
- Pick a lights-out time that gives you 7+ hours before your usual wake-up (or the kids' wake-up).
- Set a “last call” alarm 45 to 60 minutes before that for the end of chores, emails and streaming.
- Dim the house. Switch to lamps. Bright room light before bed delayed the body's melatonin rise in a lab study[4].
- Swap the phone for paper. People who read on a light-emitting tablet before bed took longer to fall asleep and felt less alert the next morning than when they read a printed book[5].
- Keep the wake-up time steady, even on weekends, as much as you can.
If stress is what keeps you up, our guide on how stress affects sleep has more ideas.
How can you keep your “me time” without losing sleep?
The goal isn't to give up your evening. It's to move it. A few ideas to try:
- Start the kids' routine 15 minutes earlier so your free time starts earlier too.
- Take turns: one parent handles bedtime while the other gets 30 minutes off, then swap nights.
- Pick evening activities that wind you down, like reading, a bath, or a show on the TV rather than the phone in bed.
The honest summary
- Adults need 7+ hours regularly, and many parents fall short.
- Parents' sleep shapes the whole household's evening and morning.
- A short, consistent adult routine with dim light and fewer screens helps.
- If you sleep enough but still feel exhausted, or snore loudly, talk to your doctor.
Should parents take melatonin?
Melatonin can help some adults with occasional trouble falling asleep or with shifting sleep timing. The evidence is modest, and some of the more promising results are for jet lag[6]. It works best as part of a routine, not as a fix for going to bed too late. If you use it, take it consistently before your planned lights-out and avoid combining it with alcohol (see why melatonin and alcohol don't mix).
Our option
Vita Globe Happy Sleep Bundle
If both you and your kids have occasional nights when sleep won't come, the Happy Sleep Bundle keeps both formulas in one place. It pairs our Melatonin 5mg Gummies for adults (5mg per serving) with Kids' Melatonin 1mg Gummies (1mg per gummy), so each person uses the formula dosed for their age group. Both are non-GMO and gluten-free, tested by an independent third-party lab, and intended for occasional sleeplessness. Check with your pediatrician before giving melatonin to a child.
Frequently asked questions
How much sleep do parents of young kids need?
The same as other adults: 7 or more hours on a regular basis[1]. If night wakings cut that short, earlier lights-out or a shared night-duty schedule can help.
What is revenge bedtime procrastination?
It's a popular term for staying up late to reclaim personal time after a busy day, even when you know you'll be tired. It isn't a medical diagnosis, but it describes a pattern many parents recognize.
Is it bad to scroll on my phone in bed?
Evening screen use can make it harder to fall asleep. In one study, reading on a light-emitting device before bed delayed sleep and lowered next-morning alertness compared with a printed book[5].
Should parents and kids go to bed at the same time?
Usually not. Kids need much more sleep than adults, so their bedtime should be earlier. Parents can still share the wind-down, like dimming lights and putting screens away, during the kids' routine.
Sources
- Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med. 2015;11(6):591-592. doi:10.5664/jcsm.4758
- Liu Y, Wheaton AG, Chapman DP, et al. Prevalence of healthy sleep duration among adults — United States, 2014. MMWR Morb Mortal Wkly Rep. 2016;65(6):137-141. doi:10.15585/mmwr.mm6506a1
- Mindell JA, Williamson AA. Benefits of a bedtime routine in young children: sleep, development, and beyond. Sleep Med Rev. 2018;40:93-108. doi:10.1016/j.smrv.2017.10.007
- Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011;96(3):E463-E472. doi:10.1210/jc.2010-2098
- Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci USA. 2015;112(4):1232-1237. doi:10.1073/pnas.1418490112
- National Center for Complementary and Integrative Health (NIH). Melatonin: what you need to know. Updated May 2024. nccih.nih.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
