Global Adolescent Sleep Crisis
According to Paterson, more than half of Australian teenagers are not getting the recommended eight to ten hours of sleep per night necessary for optimal functioning.
“Chronic sleep deprivation is a significant risk factor for a range of health issues, with suicidality being among the most severe,” Paterson explains. “Furthermore, poor sleep significantly impacts learning and cognitive function.”
The issue is compounded by the fact that during puberty, teenagers experience changes in their circadian rhythms, leading them to naturally feel more awake later in the evening.
This shift means that early school start times can be particularly disruptive. Most Australian high schools begin classes between 8:30 and 9:00 AM, which often forces teenagers to wake up before their bodies are ready.
“Teenagers tend to feel tired later in the evening compared to adults,” Paterson notes. “Consequently, they also want to sleep in longer, and they don’t feel alert until later in the morning. This misalignment with early school schedules exacerbates the problem.”
Paterson suggests that an ideal start time for high schools would be no earlier than 9:00 AM, though there are arguments for even later start times.
She explains, “Teenagers’ peak alertness is likely to be around 10:00 AM, whereas for middle-aged adults, peak alertness typically begins around 8:00 AM. Therefore, starting school later could align better with teenagers’ natural sleep cycles and improve their overall sleep quality.”
Some Australian schools have begun to adopt later start times in response to these findings. Adelaide High School, for example, has shifted its start times from 8:30 AM for years seven through ten to 9:20 AM for years eleven and twelve.
Finn, a 17-year-old student at Adelaide High, describes the change as a positive development. “The additional 50 minutes in the morning gives me some breathing room. I can come to school early if needed and get some schoolwork done, but I’m not pressured to do so,” he says.
Dr. Paterson acknowledges that extending school start times could be beneficial, but she also recognizes the potential for even greater improvements if schools adjusted their schedules further.
“Pushing back start times even more could further enhance sleep quality for adolescents, potentially leading to better academic performance and overall well-being.”
Internationally, schools are also exploring later start times. Th. Langs Skole in Copenhagen, Denmark, trialed a shift from an 8:00 AM to a 9:00 AM start time two years ago without altering the end of the school day.
Despite the shorter overall day, the results were so positive that the school has maintained the new schedule. Ida Marie, a 15-year-old student at Th. Langs Skole, reports improved social interactions among her peers since the change. “We’re more engaged with each other in the morning, rather than just focusing on our phones,” she says.
The potential benefits of later start times extend beyond just academic performance. Dr. Paterson points out that teenagers often try to compensate for lost sleep on weekends, but this does not fully mitigate the effects of chronic sleep deprivation.
“Teenagers accumulate sleep debt over time, which is why we see so many chronically tired adolescents,” she explains.
She also offers practical advice for improving sleep patterns, even if school schedules cannot be adjusted. “Exposure to natural light upon waking can help shift circadian rhythms and improve sleep quality.
Going outside first thing in the morning is one effective strategy,” Paterson suggests. “It also helps kickstart melatonin production, a hormone essential for regulating sleep.”
In conclusion, addressing the global adolescent sleep crisis requires a multifaceted approach. Adjusting school start times to better align with teenagers’ natural sleep cycles is a promising solution that could significantly benefit their health and academic performance.
As more schools around the world explore this adjustment, the hope is that a broader recognition of the issue will lead to more widespread adoption of later start times, ultimately supporting healthier and more productive futures for students everywhere.
