Welcome to COGNITION for Smart Kids and Teens. Starting now and in the weeks that follow, we’re going to guide you in taking simple steps to help your child sleep better and regulate their mood.

Better sleep is one of the biggest game-changers for mood, focus and resilience.

Why It Matters

Poor sleep isn’t just about feeling tired—it impacts your child’s ability to focus, regulate emotions, and even learn new things. Studies show that kids and teens who don’t get enough sleep struggle more with anxiety, memory, and problem-solving.

If your child or teen is waking up groggy, struggling with mood swings, or feeling wired at night, their sleep routine needs a reset. The good news? Small changes with their evening routine can make a big difference and we going to give you some ideas of what to try differently.

What You Need to Know

Breaking the “Tired but Wired” Cycle
When sleep is poor, stress levels rise, making it even harder to fall asleep the next night. This cycle creates overtired but restless kids—wide-eyed at night, exhausted in the morning.

The Fix? The brain loves routine. One of the fastest ways to improve sleep quality is setting a consistent bedtime and pre-sleep routine—even for teenagers (who may resist it at first!).

How to Implement Change

Tonight’s Step: Choose a simple, achievable sleep goal to focus on such as:

✔ For younger kids (4-10): Set a fixed bedtime and wake-up time to regulate their body clock.
✔ For tweens & teens (11-17): Reduce screens at least 30 minutes before bed and swap for a wind-down habit (reading, music, journaling).

Write down the sleep goal, and if your child is old enough, involve them in negotiating one. You can keep a sleep journal to track small wins over time!

📌 Next email: A Simple Bedtime Routine for Deeper Sleep

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

The COGNITION for Smart Kids & Teens Team