A calm morning isn’t just nice to have—it’s brain fuel. In this 25-minute episode, Emma reveals the science and real-life strategies behind smoother school mornings.

Discover how teen biology, sleep cycles, and even the mere presence of a phone can make or break attention and memory. Learn practical steps to cut stress the night before, build a foolproof morning checklist, and create routines that work for both parents and teens.

What you’ll take away:

• Evidence on teen sleep needs and why early starts can derail focus.
• The link between evening screen use, melatonin, and next-day energy.
• A ready-to-go student morning plan: tech taper, single alarm, smart breakfast, and a two-minute memory warm-up.
• Parent playbook tips for fewer arguments and on-time exits.

Emma ends with a fun five-day family challenge and a free printable Morning Routine Checklist to make great mornings the new normal.

Perfect for GCSE students, parents, and anyone who wants a calmer, sharper start to the day.

Show notes — cited research

• Sleep duration guidance (teens 13–18: 8–10h): American Academy of Sleep Medicine; AASM/AAP consensus. AASM+1
• School start time evidence (sleep & outcomes): AAP policy; CDC/peer-reviewed review of 38 reports. AAP Publications+1
• Evening screens & sleep: Reviews linking light-emitting device use to delayed melatonin/poorer sleep. PMC+1
• Smartphone presence & attention: Review and empirical studies on cognitive costs of phone presence. PMC+1
• Breakfast & cognition: Systematic reviews on breakfast’s short-term benefits for attention/memory. PMC+1
• Social jetlag / weekend shift considerations: Consensus and expert commentary on circadian alignment in adolescents. Sleep Health Journal