Let’s look deeper into constructing a consistent bedtime routine. Consistency with a sleep-wake cycle is one of the most powerful tools for helping your child or teen sleep better. Without a structured wind-down, the brain stays in “go mode”—leading to restless nights and groggy mornings.

Why It Matters

• Kids and teens with structured bedtime routines fall asleep faster and sleep longer.

• A predictable routine reduces bedtime resistance and night time anxiety.

• Over time, the brain associates the routine with sleep, making it easier to relax.

What You Need to Know

A good bedtime routine should last 30-45 minutes and include low-stimulation activities that help transition from awake to asleep.

For Younger Kids (4-10):

✔ Dim the lights to signal sleep.
✔ Bedtime story or quiet play (avoid screens).
✔ Gentle cuddles or calming music before sleep.

For Tweens & Teens (11-17):

✔ No screens 30-60 mins before bed (more on this later!).
✔ Encourage a wind-down habit (reading, journaling, stretching).
✔ Keep bedtime consistent—even on weekends.

How to Implement Change

Tonight’s Action Step

Create a simple bedtime routine:

• Choose 3 calming activities before bed (e.g., bath, book, breathing).

• Stick with it for 7 nights and notice the difference!

📌 Next email: Is Sugar Ruining Your Child’s Sleep?

Wishing you and your child the best of health and happiness,

The COGNITION for Smart Kids & Teens Team