Are Light Therapy Glasses Right for Me?

By Brandon Peters, MD

They look a little futuristic, casting a blue light over the eyes and onto the face. In some ways, they are. Light therapy delivered via glasses also relies on science that is as old as time. The use of light therapy glasses may be helpful to manage circadian mood and sleep disorders like seasonal affective disorder (SAD), insomnia, and jet lag. They may offer a boost of energy on a winter morning. How do light glasses work and are they right for you? Learn about phototherapy, circadian rhythms, and the usefulness of artificial light delivered via glasses for several conditions.

What is Light Therapy?

Light therapy, or phototherapy, is the use of light to treat a medical condition. It may be helpful to treat problems that occur when the internal circadian rhythm is misaligned to the natural patterns of light and darkness. This may impact the ability to sleep, the release of hormones including melatonin, and even mood and energy levels.

Light therapy may be done by properly timed exposure to sunlight. Unfortunately, living at northern latitudes may make this more difficult in the winter months. In some cases, an artificial source of light may be needed.

There are certain medical conditions that respond extremely well to this treatment, but how is it delivered?

Light Boxes Versus Light Glasses

Historically, light boxes were used to artificially deliver phototherapy. Initially quite large, the technology has become more portable. In fact, there are now several brands of light glasses that are capable of performing the task:

Ayo

The smallest glasses are available for $299 from Ayo. With a well-integrated app, it is possible to personalize the program by providing information on sleep habits and lifestyle. The light intensity, timing, and duration varies based on the mode and purpose. Boost energy, optimize the sleep-wake cycle, or even beat jet lag and adjust to the new time zone faster. There is some built-in flexibility in the timing of their use. The glasses are comfortable, with a sleek visor-like design that is unobtrusive. It is easy to charge the glasses by placing them in a pill-shaped pod that connects to a computer with a USB cable.

Luminette

For a lower price point, consider the light therapy glasses offered by Luminette. For $199 to buy, or $39 for a trial, similar technology is used to deliver the light therapy directly into the eyes. Unlike a light box, which may require 10,000 lux to be effective, the blue light directed into the eye accomplishes the same treatment with a lesser intensity. There are 3 intensity levels offered: 500, 1000, and 1500. The glasses themselves are larger, broadly situated above the eyes. It is recommended that they be used for 30 minutes daily for best effect.

Re-Timer

Similarly priced, at $199, Re-Timer delivers blue-green light into the eyes for the purposes of phototherapy. Designed to frame the eyes, these glasses were developed at a university based on 25 years of research. It is recommended that the glasses be used for 60 minutes daily, the longest recommended usage of the three models.

Conditions That Respond to Light

The circadian rhythms of the body are mostly affected by exposure to blue light. This part of the light spectrum is present in full-spectrum sunlight. It can also be isolated and delivered at a lower intensity with equivalent effectiveness. What conditions respond best to light therapy delivered via light glasses?

Seasonal affective disorder

Also known as winter depression, it occurs seasonally when the lack of light availability leads to a deterioration of mood. It may be associated with increased sleeping, lack of initiative and social isolation, and changes in appetite and weight gain.

Insomnia

Difficulty falling asleep may be especially responsive to the use of phototherapy. Artificial light exposure in the evening may be a problem, but using light glasses in the morning upon awakening may help to realign the circadian rhythm.

Delayed sleep phase syndrome

Night owls experience this condition that leads to both difficulty falling asleep at a conventional time as well as difficulty waking in the morning at an earlier time. Bedtimes may be at 2 a.m. or later and waking may naturally occur mid-morning or even mid-day. Though it does not necessarily have to be associated with insomnia, it often does when social pressures require sleep-wake timing that is not consistent with this genetic tendency.

Morning sleepiness

Difficulty getting out of bed in the morning due to sleepiness may be relieved with phototherapy. Light naturally wakes us. It initiates the circadian alerting signal. Consistent use in the morning may help to align sleep’s place to the darkness of the night.

Jet lag

In the modern age, jet travel allows a rapid misalignment of the body’s circadian rhythms to the patterns of light and darkness in the environment. It may take one day to adjust to each time zone crossed, but light therapy may make this adjustment occur more quickly. 

Cautions and Side Effects

Phototherapy is generally well tolerated. If it is bothersome, it should be discontinued. Any perceived side effects should resolve once the light glasses are no longer being used. In some cases, the following side effects may occur:

Headaches

Artificial light therapy may trigger headaches or migraines in those predisposed. In this case, a lower light intensity for a more prolonged period may be useful.

Insomnia

Light at the wrong time may lead to difficult sleeping. For example, using light glasses at bedtime may cause a shift in the timing of sleep later. This will make it hard to fall asleep, and hard to wake. Avoid this by following the instructions associated with the light glasses program.

Photophobia

Sensitivity to light may occur. This may lead to pain or simply an aversion to exposure characterized by squinting. It will go away when the light stimulus is removed.

Fatigue

Rarely, fatigue may occur with phototherapy. This may have to do with the changes that occur in the sleep-wake schedule. Following the directions of the program should help to minimize this risk.

Hypomania

For those who have a history of bipolar disorder, light therapy needs to be used with caution. There is a risk that the light may lead to a state of hypomania. This may be associated with an elevated mood, increased productivity, hypersexuality, or other symptoms.

Irritability

Although mood would typically improve with light therapy, in some cases it may lead to irritability. Like the other side effects, it should resolve by stopping the use of the light therapy glasses.

Importantly, there is no ultraviolet (UV) light exposure with the use of light therapy glasses. Therefore, the risks associated with this—such as damage to the eye or cancer—would not be present.

Conclusion

If you are interested in learning more about your sleep, consider evaluation by a board-certified sleep physician. In some cases, consultation with this specialist may optimize your response to the light therapy glasses. Should you experience any problems with their use, seek further assistance by an expert.

Sources:

Peters, BR. “Irregular Bedtimes and Awakenings.” Evaluation of Sleep Complaints. Sleep Med Clinic. 9(2014)481-489.

Reid, KJ and Zee, PC. “Circadian disorders of the sleep-wake cycle,” in Principles and Practices of Sleep Medicine. Edited by Kryger MH, Roth T, Dement WC. St. Louis, Missouri, Elsevier Saunders, 2011, pp. 470-482.

How the Best Sunrise Alarm Clocks Make Waking Easier

By Brandon Peters, MD

It is pretty normal to use an alarm clock to wake up. What is not as common, however, is for the clock to mimic a sunrise and wake you with a gradually increasing amount of light. How do the best sunrise alarm clocks make waking easier? Learn how a dawn simulation light works, why it might be preferable to an audible alarm, who benefits most from its use, and what alternatives exist that may help to enforce a circadian pattern, easing insomnia and making it easier to wake and get up.

What Is a Sunrise Alarm Clock?

A sunrise alarm clock, or dawn simulation light, is an artificial light source that is integrated into a standard digital clock. It is timed to gradually wake a person at a selected time. It does this by mimicking the steadily increasing light of sunrise, often over 30 to 40 minutes, but some models may allow the timer to be adjusted from 15 to 60 minutes.

These simulators may have a full-spectrum white or yellow LED lightbulb. The color spectrum, or color temperature (think of this as the “warmth”), of this light may vary slightly from one model to the next. Most are of modest intensity, often 100 to 300 lux, with less light than a standard light box.

There are a variety of models, most costing less than $25 to $100, including:

• Philips Wake-Up Light HF3520

• Philips HF3505

• Philips Somneo HF3650

• hOmeLabs Sunrise Alarm Clock

• Mosche Sunrise Alarm Clock

• INLIFE Wake Up Light Alarm Clock

• NATPLUS Sunrise Alarm Clock

• iHome Zenergy Bedside Sleep Therapy Machine

• totobay

• Sharp Sunrise Simulator

• Lumie

The add-on features also vary widely from one product to the next. Many have the ability to adjust the light intensity, snooze features, and associated standard alarm sounds or music. There may be USB ports integrated for charging devices. Beyond encouraging a gradual awakening, some can even dim light gradually (a so-called sunset feature), making it feel more natural to fall asleep.

How Do Dawn Simulation Lights Work?

Dawn simulation lights can make it easier to wake, but how do these devices work? It is important to consider the natural patterns of light and darkness and how the circadian rhythm enforces optimal sleep and wakefulness.

Humans, like most animals, have evolved to sleep overnight during darkness. Light, conversely, has a waking effect on the brain and body. It suppresses melatonin and activates the circadian alerting signal. Light at the wrong time, like from a screen prior to bedtime, may make it hard to fall asleep and contribute to insomnia. In the morning, when incorporated into a sunrise alarm clock, it may make it easier to wake.

Light exerts this impact by traveling from the eyes via the optic nerves to an area of the brain that regulates the body’s circadian rhythm. This area of the brain, called the suprachiasmatic nucleus, lies in the hypothalamus. It is the master clock of the body. Without it, the patterns of sleep and wakefulness, metabolism, hormone release, cortisol levels, body temperature, and other processes would run amok.

Fortunately, light at the proper time may help us to sleep and feel better. Even artificial light, if appropriately timed, may enforce the normal patterns of our body that would exist if we slept in a perfectly natural environment. A gradual increase of light in the morning hours, even in the natural darkness present in winter months at northern latitudes, may reinforce a normal pattern of waking.

Why Is Light Better Than Sound?

The sudden, blaring sound of an alarm clock will definitely wake someone. However, this abrupt shift from sleep to wakefulness can be disorienting. If full wakefulness is not attained, the snooze button may be pressed and sleep may quickly resume. Short awakenings, such as those lasting less than 5 minutes, may go unremembered. If the alarm clock is simply turned off—or smashed into 1,000 pieces—trouble may ensue!

Light may wake a person more gently and more gradually. The transition from sleep to wakefulness is more orderly. This may help to relieve sleep inertia, that profound sense of sleepiness that is difficult to shake when first opening your eyes. It is something that feels more natural. The sky does not go from pitch black to glaring sunshine. As the sun creeps over the horizon, the amount of light hitting our eyes (even through closed eyelids) steadily increases. It may reach a threshold where it finally wakes us. This may make it less likely a person would want to hit snooze repeatedly and fall back asleep. Even the thought of it seems more pleasant.

Who Should Consider a Sunrise Alarm?

Although there are certain groups who may benefit more from using a sunrise alarm, scientific research suggests that many of us could yield positive health impacts.

There are a surprising number of important benefits from the use of dawn simulation lights. Research suggests it may:

• Improve cardiac function and reduce the risk of heart attacks

• Provide a boost to the brain’s function (in select cognitive domains)

• Enhance performance in tasks done immediately after waking

Clearly there are certain conditions or groups of people who would likely enjoy the effects of a sunrise alarm even more. Consider these possibilities:

Night owls

Delayed sleep phase syndrome is a circadian disorder characterized by difficulty initiating sleep (insomnia) and profound morning sleepiness. It affects 10 percent of the population, usually starting in the teenage years. Most night owls feel naturally sleepy close to 2 a.m. and may not naturally wake until 10 a.m. The use of a dawn simulation light may make waking a little easier. In some cases, a light box may be more effective to reinforce an earlier circadian phase.

Winter depression

Seasonal affective disorder, or winter depression, impacts people living in northern latitudes during the winter months when the nights are long and the days are short. Darkness can make it hard to wake in the morning. This may lead to increased depressive symptoms, lethargy, prolonged sleep, weight gain, and other symptoms. An artificial light may help the morning to start a little easier.

Teenagers

As noted above, teenagers are susceptible to delayed sleep phase syndrome. As a general rule, teens are more likely to have a slight delay in sleep timing, even with a less profound shift in the pattern. This can make it hard for adolescents to fall asleep at a desirable time. It can also make it very difficult to wake them in the morning. This can lead to early morning fights with parents, tardiness, absenteeism, and other problems like car accidents, inattention, and academic failure. Consider how desirable it might be to have a gentle light do the waking, and let the drama of the morning fade away.

Shift workers

Those who work atypical shifts—second, third, graveyard, rotating, or even call coverage—are subject to many sleep problems. When the desire for sleep and wake is forcibly misaligned from the patterns of darkness and light, it can be difficult to function optimally. This may lead to increased errors, accidents, and health problems (including a higher risk for cardiovascular disease, weight gain, and breast and colorectal cancers). Artificial light, if properly timed, may help to alleviate some of this misalignment.

Jet lag 

For every one time zone crossed, it can take one day to adjust the circadian rhythm. Traveling across a continent, or an ocean, can lead to significant disruption. The use of a sunrise alarm clock may make this transition easier. The optimal timing of this light exposure will depend on the distance traveled, and whether preparation was made prior to departing on the trip.

Hearing impaired

Finally, those with a hearing impairment may benefit from using a light to wake, rather than an audible alarm. The deaf may otherwise need to rely on others to wake on time. The use of a sunrise alarm clock may provide a new degree of independence.

Alternatives to Sunrise Alarm Clocks

Many people will be attracted to the possibility of easing insomnia and waking and getting up easier. Not everyone may want to use a sunrise alarm clock, however. There may be a handful of alternatives to consider. Consider how these additional options may make it easier to wake in the morning:

Natural sunlight

Throw the window shades open in your bedroom before retiring for the evening. This will let in natural light. After sunrise, the light will be able to stream through the windows and promote wakefulness. Unfortunately, this may not be ideally timed certain times of the year.

Light box

Consider a light box with 10,000 lux of intensity. It is powerful enough to shift the circadian rhythm, benefiting seasonal affective disorder as well.

Light therapy glasses

For those with a little extra buying power, light therapy glasses are a convenient and effective option. With a lower amount of light, shone directly into the eyes, these glasses can make it easier to wake.

Caffeine

A cup of coffee or tea can make it easier to get the morning started. Caffeine blocks adenosine, a signal for sleep, within the brain. With a half-life of 4 to 6 hours, it can get you through the morning.

Get motivated

Consider ways to motivate yourself out of bed. Morning exercise, quickly hopping in the shower, a special breakfast, or stepping outside to enjoy the early light may be helpful. In some cases, scheduling something you really enjoy for first thing in the morning may do the trick. 

Conclusion

There are many effective ways to wake and feel refreshed. A sunrise alarm clock may help to ease the transition to wakefulness. If you consistently struggle to wake, or have sleep of poor quality, consider getting evaluate by a board-certified sleep physician. Sleep disorders can be effectively resolved to the benefit of your health and well-being.

Sources:

Follum JD, Catchpole JM. “Sunrise alarm clock for the hearing impaired.” Biomed Sci Instrum. 2011;47:18-23.

Viola AU et al. “Dawn simulation light: a potential cardiac events protector.” Sleep Med. 2015 Apr;16(4):457-61. doi: 10.1016/j.sleep.2014.12.016. Epub 2015 Feb 26.

Gabel V et al. “Dawn simulation light impacts on different cognitive domains under sleep restriction.” Behav Brain Res. 2015 Mar 15;281:258-66. doi: 10.1016/j.bbr.2014.12.043. Epub 2014 Dec 27.

Thompson A et al. “Effects of dawn simulation on markers of sleep inertia and post-waking performance in humans.” Eur J Appl Physiol. 2014 May;114(5):1049-56. doi: 10.1007/s00421-014.2831-z. Epub 2014 Feb 11.

How Long Should You Wait Between Screen Light Exposure and Going to Bed?

By Brandon Peters, MD

There is some concern that light exposure at night may affect sleep. What is the evidence that artificial light from screens contributes to insomnia? How long should you wait between screen light exposure and going to bed? Explore this relationship and some of the science behind the rationale.

The Science of Sleep

When considering how optimal sleep occurs, it is important to understand the two primary contributors: homeostatic sleep drive and circadian rhythm. Sleep drive is the fact that the longer you stay awake, the sleepier you will become. This is due to a chemical that gradually builds in the brain with prolonged wakefulness. This chemical is called adenosine. High levels of adenosine contribute to the onset of sleep. Sleep, at least in part, is a process of clearing this chemical away until consciousness is restored. Interestingly, caffeine blocks this signal and alcohol enhances it.

The circadian rhythm is the complement to this system. It is predominately an alerting signal that strengthens during the daytime and is largely absent overnight. It becomes strongest in the late evening hours, when we would expect to feel fairly sleepy. There is a lull in the mid-afternoon, which can contribute to a desire to take a nap then.  The circadian rhythm is based in our genetics, persisting without external influences. It contributes to sleep-wake propensity, hormone release, and metabolism. These processes are linked to the day-night cycle of light and darkness via the eyes.

How Light Changes Sleep

A simple anatomy lesson reveals the importance of light exposure to sleep. The eyes perceive light via the retina and pass this information along the optic nerves, extensions of the brain itself. These optic nerves receive input from each eye and cross at a location called the optic chiasm. Just above this is an area of the brain called the hypothalamus, a functional area that is integral to the control of the processes described above.

Within the hypothalamus lies the suprachiasmatic nucleus. This is the control center of the body’s circadian rhythm. It is the central pacemaker, coordinating the activities of all the body’s organs, tissues, and cells. Therefore, light input can be directly linked to the influence of many of the body’s processes.

In particular, light exposure can suppress the desire for sleep. Morning sunlight exposure may help to wake us, initiating the circadian alerting signal. In the same way, artificial light at night may affect the timing of sleep. It may contribute to insomnia in susceptible individuals, especially among those with a tendency towards being a night owl (called delayed sleep phase syndrome).

Preserving Darkness in the Night

What impact did Thomas Edison have on sleep in inventing the light bulb? As society has evolved, the potential disturbances have only expanded. With electricity, our evenings are filled with activity: televisions, computers, tablets, e-books, and phones that flicker light into our eyes. Moreover, the activity itself may keep us awake, shorten our total sleep time, and interfere with a relaxing buffer zone before bedtime. There is some evidence that light at night may adversely affect sleep.

Research has demonstrated that in the spectrum that we perceive as light, the blue wavelength is the one that can change our circadian rhythms. Therefore, industries have developed to supply filters and glasses that block the blue light. It seems that even short bursts of light, especially when of higher intensity, can impact sleep’s timing.

The sun is much more powerful in intensity compared to light from bulbs or screens. Full sunlight may be 100,000 lux in intensity while overhead lights may be just 1,000 lux. Therefore, a blast of sunlight at night could profoundly impact sleep. For susceptible individuals, artificial light may also negatively impact sleep onset and contribute to insomnia.

As a result, it is recommended that people who have difficult falling asleep may benefit from reduced light exposure prior to bedtime. Preserve the last 1 hour, and perhaps longer in highly sensitive individuals, as an electronics-free zone. Power off your screens, especially those that are closer to your eyes. It is also advisable to keep your bedroom free of electronics to preserve sleep. This is especially important advice for teens and children.

Why might some people not be bothered by light at night? The complement system, characterized by sleep drive and building levels of adenosine, could counteract these effects. If you are sleepy enough, you may not be bothered by the light. If you struggle with persisting insomnia, consider speaking with a sleep specialist to help determine ways for you to improve your sleep.

Sleep and the Back-to-School Middle Schooler: What They Need and Why

The middle school years bring a whirlwind of change — new friends, tougher classes, bigger responsibilities, and a growing sense of independence. But one thing often gets overlooked during this transition: sleep. For 11- to 14-year-olds, getting enough high-quality rest isn’t just a nice idea — it’s essential for learning, mood regulation, and healthy development.

As summer fades and the school year begins, schedules shift earlier, homework piles up, and extracurricular activities kick in. Without careful planning, sleep can become the first casualty of the busy school routine. Understanding what middle schoolers need and how to help them get it can make the difference between a year of thriving and one of dragging.

How Much Sleep Do Middle Schoolers Need?

The American Academy of Sleep Medicine recommends 9–12 hours of sleep per night for children aged 6–12, and 8–10 hours for teens 13–18. That means most middle schoolers should be getting somewhere between 9 and 10 hours nightly.

But research shows many don’t. A CDC survey found that fewer than half of middle school students regularly get enough sleep on school nights. Late bedtimes, early alarms, and the lure of screens all contribute to the problem.

Why Sleep Is So Important in Middle School

Sleep affects middle schoolers in ways that are both immediate and long-term:

• Cognitive performance: Sleep helps consolidate memories, process new information, and support creative problem-solving. Well-rested students pay better attention in class and remember more of what they learn.

• Emotional regulation: Hormonal changes in early adolescence can amplify emotions. Adequate sleep makes it easier to handle stress, avoid conflicts, and recover from disappointments.

• Physical health: Sleep strengthens the immune system, supports growth, and helps regulate appetite and metabolism.

• Safety: Sleep-deprived students are more likely to make impulsive choices and have slower reaction times, which can be risky during sports, biking, or crossing streets.

The Middle School Sleep Challenge

Several factors make it harder for middle schoolers to get the rest they need:

1. Shift in circadian rhythm
   As children enter puberty, their natural “sleep phase” shifts later. Melatonin — the hormone that signals bedtime — is released later at night, making it harder to feel sleepy early.

2. Earlier school start times
   Many middle schools start before 8:00 a.m., which can require a wake-up time around 6:30 or earlier — out of sync with a teen’s biological clock.

3. Increased homework and activities
   Sports, music, clubs, and other commitments can push dinner, homework, and bedtime later.

4. Screen time
   Phones, tablets, and gaming consoles not only tempt kids to stay up later but also emit blue light that delays melatonin release even more.

Preparing for the Back-to-School Sleep Shift

If your middle schooler has been staying up and sleeping in during the summer, shifting back to a school schedule in one night will be a shock to the system. Start adjusting 1–2 weeks before school starts:

• Move bedtime earlier by 15 minutes every few nights.

• Wake them earlier in the morning to match the school-day schedule.

• Keep the schedule consistent on weekends to reinforce the body clock.

Building a Sleep-Friendly Evening Routine

A consistent wind-down routine can help counteract late-night energy and screen distractions. Consider a 30–45 minute bedtime ritual that might include:

1. Wrapping up homework and organizing the backpack for the next day.

2. Turning off all electronics at least 30–60 minutes before bed.

3. Taking a warm shower or bath.

4. Reading a book or listening to calming music.

Parents can help by setting a clear “screens off” time and charging devices outside the bedroom.

Creating the Right Sleep Environment

Middle schoolers may not think their bedroom setup affects their sleep — but it does. Encourage:

• Darkness: Blackout curtains or a sleep mask can help.

• Cool temperature: Around 65–70°F (18–21°C) is ideal.

• Quiet: White noise machines can mask household sounds.

• Comfortable bedding: A supportive pillow and breathable sheets make a difference.

Balancing Activities and Rest

Middle schoolers often want to “do it all,” but overscheduling can push sleep to the bottom of the priority list. Help your child balance commitments by:

• Limiting late-evening practices or events on school nights.

• Encouraging them to choose a manageable number of extracurriculars.

• Scheduling downtime after school before jumping into homework.

Watching for Signs of Sleep Deprivation

Even a shortfall of 30–60 minutes per night can add up over a week. Look for:

• Difficulty waking up in the morning

• Irritability or mood swings

• Trouble concentrating

• Frequent yawning or daydreaming

• Dozing off in the car or on the couch after school

If you see these signs, reevaluate bedtime and daily schedule.

Setting a Good Example

Kids this age notice when adults burn the candle at both ends. Modeling good sleep habits — such as sticking to a regular bedtime and limiting screens late at night — reinforces the message that rest matters.

The Takeaway for Families

Middle school is a period of rapid growth and increasing demands. Without enough high-quality sleep, students risk falling behind academically, feeling overwhelmed emotionally, and struggling physically. But with consistent schedules, mindful routines, and supportive boundaries, parents can help ensure their child gets the rest they need to thrive.

As the school year begins, remember: academic success starts the night before — with lights out, a quiet room, and the steady breathing of a child who’s truly recharging for the day ahead.

This article was created using OpenAI’s ChatGPT on August 15, 2025 and it was personally reviewed and edited by Brandon Peters, M.D. to ensure its accuracy. This use of augmented intelligence in this way allows the creation of health information that can be trusted.

When School Starts Late, Teens Sleep Great

It’s no secret that most teenagers don’t bounce out of bed at 6:30 in the morning with a smile on their face. In fact, for many high school students, early mornings can feel like a battle against biology. When schools start later in the day, something remarkable happens: teenagers actually get more sleep — and not just more, but better sleep. That extra rest can transform their health, mood, and performance.

The Biology of a Teenage Sleep Clock

To understand why later start times work so well, you need to know about adolescent circadian rhythms. During puberty, the body’s internal clock shifts. The natural release of melatonin — the hormone that signals “time to sleep” — is delayed by about two hours compared to childhood. That means a teen who used to get sleepy at 9:30 p.m. may now feel wide awake until 11:30 p.m. or later.

This isn’t laziness or bad time management; it’s a physiological change rooted in brain chemistry. Combine that shift with early school bells, and you have a recipe for chronic sleep deprivation. Even a conscientious teen who goes to bed “on time” may still be fighting their biology.

The Problem With Early Starts

The American Academy of Pediatrics (AAP) recommends that middle and high schools start no earlier than 8:30 a.m. so that students can get the 8–10 hours of sleep they need each night. Yet, as of recent data, many U.S. high schools still ring their first bell before 8:00 a.m. In some districts, classes start as early as 7:15 a.m.

For a teenager who can’t fall asleep until 11:30 p.m., a 7:15 start time may require a wake-up alarm at 5:30 a.m. — meaning they’re functioning on just 6 hours of rest, night after night. Chronic sleep loss in teens is linked to a wide array of issues, including:

• Lower academic performance

• Increased risk of depression and anxiety

• Weakened immune function

• Slower reaction times and higher accident risk (especially for teen drivers)

• Irritability and mood swings

It’s not that teens can’t adapt at all — they often do, because they have no choice — but the adaptation comes at a cost to their mental and physical health.

The Late Start Experiment

In recent years, some school districts have experimented with later start times, and the results have been eye-opening. For example:

• Seattle, Washington moved high school start times from 7:50 to 8:45 a.m. in 2016. Researchers found that students got an average of 34 minutes more sleep per night, their grades improved, and attendance increased.

• Edina, Minnesota was one of the first districts to delay high school start times back in the 1990s. Studies showed improved mood, fewer visits to the school nurse, and higher standardized test scores.

• California passed a state law requiring most high schools to start no earlier than 8:30 a.m. as of 2022, citing public health benefits.

The common pattern is that when the start time moves later, teenagers don’t just stay up even later — they actually gain net sleep time. That’s because their schedules finally align with their biological clocks.

Why the Sleep Is Better

It’s not just the total hours of sleep that matter — it’s also the quality of that sleep. Later start times help teens get more time in the crucial stages of deep and REM sleep, which are essential for:

• Consolidating memories (important for learning)

• Regulating emotions

• Physical recovery and growth

• Strengthening the immune system

When teens are forced to wake up in the middle of these deep cycles, the sleep they’ve had is less restorative. Pushing back the start time reduces that disruption, letting them complete more full sleep cycles.

The Ripple Effects

The benefits of well-rested teens ripple outward:

• Academic Gains: Sleep improves attention, working memory, and problem-solving — all critical for learning. Students are more likely to engage in class when they aren’t fighting fatigue.

• Mental Health Boost: Adequate sleep is strongly linked to lower rates of depression and anxiety in adolescents. Given rising concerns about teen mental health, this is a major public health argument for later starts.

• Safer Roads: Studies have shown a significant drop in car crashes involving teen drivers after districts delay start times. Sleep deprivation slows reaction time, and the morning commute is one of the most dangerous windows for young drivers.

• Better Behavior: Teachers often report fewer discipline problems and less classroom disruption when students are better rested.

The Pushback and the Practicalities

Of course, shifting school schedules isn’t without challenges. Common concerns include:

• Impact on after-school activities: Later dismissal times can affect sports practices, part-time jobs, and family schedules.

• Transportation logistics: Many districts stagger start times across grade levels to optimize bus routes, so changing one group’s schedule can create a domino effect.

• Parental work schedules: Some families rely on earlier school starts for childcare coverage in the mornings.

However, districts that have made the change often find creative solutions — such as adjusting practice times, using community facilities for late sports, or reorganizing bus routes. Over time, many communities report that the benefits outweigh the logistical hurdles.

What Families Can Do in the Meantime

Even if your teen’s school starts early, there are steps you can take to help them get better rest:

1. Limit late-night screen time. The blue light from phones and laptops delays melatonin release even further.

2. Create a wind-down routine. Dim lights, read a physical book, or do a relaxing activity before bed.

3. Encourage consistency. Sleeping in until noon on weekends can make Monday mornings even harder; a moderate weekend sleep-in is better.

4. Advocate locally. Join with other parents to petition your school board for a later start time.

The Takeaway

Teenagers aren’t just being dramatic when they say mornings are hard — they’re speaking from the experience of living in a body that’s wired for a later schedule. When schools start later, students sleep longer and better, with measurable benefits for learning, health, and safety. The science is clear: aligning school schedules with adolescent biology isn’t a luxury; it’s an investment in the well-being and potential of our youth.

This article was created using OpenAI’s ChatGPT on August 15, 2025 and it was personally reviewed and edited by Brandon Peters, M.D. to ensure its accuracy. This use of augmented intelligence in this way allows the creation of health information that can be trusted.

How Much Sleep Do Teenagers Need to Feel Rested by Age?

Sleep is one of the most essential components of a teenager’s overall health and well-being. During adolescence, the body undergoes dramatic physical, emotional, and cognitive changes, and sleep plays a critical role in supporting this growth. Yet, many teenagers consistently fail to get the sleep they need. Academic pressures, social activities, screen time, and shifting biological sleep rhythms all contribute to this widespread problem. Understanding how much sleep teenagers need at different stages of adolescence—and why—is crucial for parents, educators, and teens themselves to promote healthier sleep habits.

The Role of Sleep During Adolescence

Sleep is not just a period of rest—it is an active and restorative process. During sleep, the brain consolidates memories, processes emotions, and regulates hormones. For adolescents, who are navigating major developmental milestones, sleep is essential for proper growth, mental clarity, emotional regulation, and immune function.

One of the most important changes during adolescence is the shift in circadian rhythms, which is the body’s internal clock. This biological change, often referred to as “sleep phase delay,” causes teenagers to feel sleepy later at night and makes it difficult for them to fall asleep early. As a result, even if a teenager is exhausted, they may not be able to fall asleep before 11 p.m.—yet they still need to wake up early for school. This misalignment often leads to chronic sleep deprivation.

Recommended Sleep by Age Group

Ages 10–12 (Preteens/Early Adolescents)

At this age, children are transitioning from childhood into early adolescence. Their bodies and brains are still growing rapidly, and they require more sleep than older teens. The National Sleep Foundation and the American Academy of Sleep Medicine recommend 9 to 12 hours of sleep per night for children in this age group.

Preteens who consistently get at least 9 hours of sleep are more likely to perform well in school, have better emotional regulation, and engage in fewer behavioral problems. Sleep also supports the early hormonal changes associated with puberty, helping to regulate mood and promote physical development.

Ages 13–15 (Middle Adolescents)

Teenagers in early to middle adolescence need slightly less sleep than younger children, but the requirement is still high. Experts recommend that adolescents in this age range get 8 to 10 hours of sleep each night. However, many 13- to 15-year-olds are already beginning to experience sleep challenges due to increased academic responsibilities, extracurricular activities, and social life.

In addition, puberty accelerates around this age, and hormone levels fluctuate significantly. Adequate sleep is essential for mood stability, cognitive functioning, and physical energy. Lack of sleep during this stage has been linked to increased risk of depression, anxiety, and poor academic performance.

Many middle school and early high school students struggle to meet these sleep guidelines due to early school start times. In fact, data from the Centers for Disease Control and Prevention (CDC) show that only about 30% of middle and high school students get the recommended amount of sleep on school nights.

Ages 16–19 (Late Adolescents)

As teenagers move into late adolescence, the need for sleep remains substantial. The general recommendation for this age group is also 8 to 10 hours of sleep per night. Although some older teens may believe they can get by with less sleep, science says otherwise. Their brains are still maturing—particularly the prefrontal cortex, which governs decision-making, impulse control, and reasoning.

Teens aged 16 to 19 are often juggling even more responsibilities, such as part-time jobs, advanced coursework, sports, and driving. The combination of a busy schedule and the natural sleep delay of adolescence often results in reduced sleep time. Unfortunately, chronic sleep deprivation at this age is associated with serious consequences, including higher rates of car accidents, substance use, and mental health challenges.

It’s important to note that while sleep needs may gradually decline in adulthood, teenagers do not transition to adult sleep patterns until their early 20s. Even an 18- or 19-year-old in college typically still requires around 9 hours of sleep to feel fully rested.

Signs a Teen Isn’t Getting Enough Sleep

Regardless of age, there are common signs that a teenager is not getting enough sleep. These may include:

• Difficulty waking up in the morning, even after a full night in bed

• Falling asleep in class or during quiet activities

• Mood swings, irritability, or increased emotional sensitivity

• Trouble concentrating or remembering things

• A drop in academic performance

• Increased reliance on caffeine or energy drinks

• Sleeping for long periods on weekends to “catch up” on rest

Sleep deprivation doesn’t just affect mood and performance; it can also impact physical health. Teens who are consistently sleep-deprived are at greater risk for obesity, high blood pressure, and weakened immune function.

The Impact of School Start Times

One major factor contributing to teen sleep deprivation is early school start times. Many high schools begin classes as early as 7:00 or 7:30 a.m., which means students often have to wake up before 6:00 a.m. to get ready and commute. This schedule is at odds with their biological sleep patterns, which naturally push them to fall asleep later.

Research has shown that delaying school start times to 8:30 a.m. or later can significantly improve students’ sleep duration, academic performance, and mental health. In response, some school districts across the United States and other countries have begun implementing later start times, and early results have been promising.

How Teens Can Improve Their Sleep

While many factors affecting teen sleep are outside their control, there are steps teens and families can take to improve sleep quality and quantity.

Creating a consistent sleep routine—even on weekends—can help regulate the body’s internal clock. Avoiding caffeine in the late afternoon and evening, reducing screen time before bed, and developing a relaxing bedtime routine can all contribute to better sleep. Exposure to natural light during the day, especially in the morning, also helps set a healthy circadian rhythm.

Encouraging a bedroom environment that is quiet, dark, and cool can promote restful sleep. Removing distractions like smartphones and tablets from the bedroom can also reduce the temptation to stay up late scrolling through social media or watching videos.

Parents and caregivers play a critical role by modeling good sleep habits and advocating for policies that support adolescent sleep health, such as later school start times and reduced homework loads.

Conclusion

Teenagers need more sleep than most people realize—anywhere from 8 to 12 hours depending on their age and stage of development. Despite this need, many teens fall short due to busy schedules, early school start times, and natural biological changes. Chronic sleep deprivation in adolescents is not a normal part of growing up; it’s a public health concern that can have serious short- and long-term consequences.

By understanding how much sleep teens truly need and taking steps to support healthy sleep habits, we can help adolescents thrive physically, emotionally, and academically. Whether it’s adjusting school policies, limiting screen time, or simply prioritizing rest, every action taken to protect teen sleep contributes to a stronger foundation for their future well-being.

This article was created using OpenAI’s ChatGPT on May 16, 2025 and it was personally reviewed and edited by Brandon Peters, M.D. to ensure its accuracy. This use of augmented intelligence in this way allows the creation of health information that can be trusted.

Circadian Rhythm: Definition and Its Role in Sleep Disorders

Circadian rhythms are natural, internal processes that follow a roughly 24-hour cycle, regulating various biological functions, including sleep-wake cycles, hormone release, body temperature, and other physiological processes. These rhythms are driven by an internal "biological clock," primarily located in the suprachiasmatic nucleus (SCN) of the hypothalamus. Understanding circadian rhythms is crucial in the context of sleep disorders, as disruptions to these rhythms can lead to a variety of health issues.

Understanding Circadian Rhythms

The Biological Clock

Circadian rhythms are influenced by external cues, particularly light and darkness. The SCN receives information about light exposure through the eyes and adjusts the body’s internal clock accordingly. This synchronization allows individuals to adapt to the day-night cycle, promoting alertness during the day and facilitating sleep at night.

Hormonal Regulation

One of the most significant hormones regulated by circadian rhythms is melatonin, often referred to as the "sleep hormone." Melatonin levels rise in the evening as it gets dark, promoting feelings of sleepiness, and fall in the morning with the onset of daylight. This hormonal fluctuation helps to signal the body when it is time to sleep and when to be awake.

Other Influences

Circadian rhythms also influence various other processes, such as metabolism, cardiovascular function, and cognitive performance. Disruption of these rhythms can lead to adverse health effects, particularly regarding sleep.

Circadian Rhythm and Sleep Disorders

Circadian rhythm sleep disorders (CRSD) occur when an individual’s internal clock is misaligned with their external environment. These disorders can significantly affect sleep quality, leading to difficulties falling asleep, staying asleep, or waking up at the desired time. Here are some common circadian rhythm sleep disorders:

Delayed Sleep Phase Disorder (DSPD)

DSPD is characterized by a significant delay in the sleep-wake cycle. Individuals with this disorder may struggle to fall asleep until the early hours of the morning and find it challenging to wake up in the morning. This misalignment can result in chronic sleep deprivation, as social and work schedules often require waking up early. DSPD is particularly common in adolescents and young adults, possibly due to changes in lifestyle and biological changes during puberty. It can persist throughout one’s life.

Advanced Sleep Phase Disorder (ASPD)

Conversely, ASPD involves an advanced sleep-wake cycle. Individuals with this disorder tend to fall asleep early in the evening and wake up very early in the morning. This pattern can be disruptive for those who wish to maintain a more conventional schedule, leading to social isolation and dissatisfaction with their sleep patterns.

Non-24-Hour Sleep-Wake Disorder (Non-24)

Commonly seen in individuals who are blind, affecting about half of this population, Non-24 is characterized by a sleep-wake cycle that does not align with the 24-hour day. Instead, the cycle can shift by several minutes to hours each day, leading to insomnia and excessive daytime sleepiness. The inability to perceive light can prevent the individual from receiving crucial cues to reset their biological clock, complicating the disorder further.

Shift Work Disorder

For individuals who work non-traditional hours or rotating shifts, such as night shifts, maintaining a regular sleep schedule can be challenging. Shift work disorder occurs when the body’s natural circadian rhythms are disrupted by work schedules that require being awake during the night and sleeping during the day. This disorder can lead to chronic fatigue, sleep disturbances, and a higher risk of various health issues.

Jet Lag Disorder

Jet lag occurs when individuals travel across multiple time zones, causing a mismatch between their internal clock and the external environment. Symptoms may include fatigue, irritability, difficulty concentrating, and sleep disturbances. Jet lag is temporary but can significantly affect individuals’ ability to adjust to new time zones.

Consequences of Circadian Rhythm Disruptions

Disruptions to circadian rhythms can lead to various health problems, particularly in relation to sleep. Chronic sleep deprivation can affect cognitive function, mood, and overall quality of life. Additionally, ongoing circadian misalignment is associated with an increased risk of developing more severe health issues, including obesity, diabetes, cardiovascular diseases, and mental health disorders such as anxiety and depression.

Treatment Approaches

Addressing circadian rhythm sleep disorders typically involves several strategies aimed at realigning the internal clock with external cues:

Light Therapy

Exposing individuals to bright light at specific times can help reset the biological clock. For example, light therapy in the morning can benefit those with DSPD, while evening light exposure can help those with ASPD.

Melatonin Supplements

Melatonin supplements may help regulate sleep-wake cycles, particularly for individuals with DSPD or Non-24. Timing and dosage are essential for effectiveness, and individuals should consult healthcare providers before use.

Sleep Hygiene Practices

Improving sleep hygiene can help individuals establish more consistent sleep patterns. Recommendations include maintaining a regular sleep schedule, creating a comfortable sleep environment, and limiting exposure to screens before bedtime.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

For those struggling with insomnia related to circadian rhythm disorders, CBT-I — such as Sleep Through Insomnia or Insomnia Solved — can provide effective strategies for improving sleep quality and addressing maladaptive thoughts and behaviors related to sleep.

Conclusion

Circadian rhythms play a crucial role in regulating sleep and overall health. Understanding these natural cycles is vital, particularly in the context of sleep disorders. Disruptions to circadian rhythms can lead to a range of sleep problems, each with its own set of challenges. By recognizing and addressing these issues through appropriate strategies, individuals can improve their sleep quality and overall well-being, fostering a healthier relationship with sleep. If you suspect a circadian rhythm disorder, it’s essential to consult a healthcare professional for evaluation and tailored treatment options.

This article was created using OpenAI’s ChatGPT on September 19, 2024 and it was personally reviewed and edited by Brandon Peters, M.D. to ensure its accuracy. This use of augmented intelligence in this way allows the creation of health information that can be trusted.

How to Wake and Get Up Early

By Brandon Peters, MD

It can be downright painful to drag yourself out of bed at an hour earlier than you are used to waking. Sometimes it is simply necessary to wake and get up early, however. What are the best ways to wake and get up early? Discover how to accomplish this with simple changes—such as alarm clocks, morning sunlight, and caffeine—that you can implement immediately that may have lasting benefits.

Changing Your Wake Time May Depend on the Purpose

Consider whether you need to wake up early once, such as to catch an early flight, or if you are adapting to a new schedule that shall persist. This will help determine what solutions or techniques should be considered to help you get up early. It may also be helpful to reflect on what your relationship to your alarm clock says about your personality. Difficulty waking may suggest underlying problems with the amount or quality of sleep.

Making Long-Term Changes to the Timing of Sleep

If possible, especially if this is a long-term adjustment to your sleep schedule, try to make changes gradually. For children or adolescents getting ready to resume school as the summer draws to a close, it is much easier to plan ahead and start waking earlier in the week or two before the first day back.

Begin by setting an alarm in the morning that is close to your current, natural wake time. Then, day by day, move the wake time earlier by 15 minutes. This could be adjusted as quickly as necessary or as slowly as comfortable. As a general rule, it takes 1 day to adjust to every 1-hour change in the timing of sleep (such as with jet lag). The wake time may be comfortably moved earlier every few days, for example.

Try to keep a regular bedtime and go to bed when feeling sleepy to avoid insomnia. It will not be helpful to crawl into bed early without feeling sleepy: it will just take longer to fall asleep. This desire for sleep will gradually shift earlier in increments, too. Listen to your body, spend time relaxing in the hour before your bedtime, and go to bed when you naturally feel sleepy. These incremental adjustments may help you to wake up more easily.

To optimize your sleep, maintain a regular sleep schedule (with consistent bedtimes and wake times) even on weekends or days off. To reinforce the wake time, get 15 to 30 minutes of morning sunlight upon awakening. If possible, roll out of bed, throw on clothes, and immediately go outside. Do not wear sunglasses or a hat; let the light hit you in the face (especially your eyes). The fresh air will wake you and the light will help to align your circadian rhythm and sleep pattern. If necessary due to where you live, consider the use of a specialized light box. Getting morning light exposure can be especially helpful for night owls with delayed sleep phase syndrome.

Reinforcing the Wake Time with Solutions and Determination

Beyond making gradual adjustments and reinforcing the circadian rhythm with light exposure, there can be other solutions that may prove helpful to wake and get up early. Consider these potential options and solutions:

• Set a loud, obnoxious alarm that is disruptive to your sleep.

• Put the alarm clock across the room so that you physically have to get up to turn it off. Don’t go back to bed once you are up.

• Consider setting multiple alarms on different devices (alarm clock, phone, etc.).

• Set the alarm as late as possible so that you don’t have an option to hit snooze, but have to get up immediately—or be late.

• Recruit others to help you wake up, such as members of the household who may already be awake or someone who can call you until you are up.

• Once out of bed, immediately go to the shower.

• Morning exercise or getting outside may also help to keep you awake.

• Consuming caffeine may clear morning sleepiness until you naturally start to wake.

• Avoid the use of sleeping pills as these may cause morning hangover effects.

Once you are awake and out of bed, you may still have a desire to return to sleep due to sleep inertia. This may be profound if you are waking significantly earlier than your usual wake time. It may feel like the middle of the night, and you may just want to crawl right back into bed. If this persists, you may consider reasons that your sleep is not as restful as it should be.

Make certain that you get enough hours of sleep to feel rested. Sleep needs vary, but most adults need 7 to 9 hours of sleep. As we get older, beyond the age of 65, the average sleep need may decrease slightly to 7 to 8 hours. If you don’t get enough sleep at night, it will be more difficult to wake up.

Treating sleep disorders may also be necessary to make it possible to wake and get up early feeling rested. Insomnia may insidiously undermine sleep, reducing the total amount and compromising the quality. Restless legs syndrome (RLS) may make it hard to fall asleep. Obstructive sleep apnea may also fragment sleep, leading to excessive daytime sleepiness and other symptoms. If one of these conditions is present, testing and treatment may be necessary to resolve the difficult waking.

In some cases, morning sleepiness may require further treatment. When it is due to a sleep disorder (sleep apnea, narcolepsy, or shift work sleep disorder) and interferes with daytime function, prescription stimulant medications may be used. These medicines may include modafinil (Provigil), armodafanil (Nugivil), or others such as methyphyenidate (Ritalin). Speak with a board-certified sleep medicine physician if you feel like you are struggling more than you should be.

As you adopt these changes to wake and get up early, initially have a fallback plan. Don’t just start by setting one alarm 2 hours before you naturally wake up and expect to jump out of bed refreshed; it may not go well. Consider ways to adjust gradually and use the recommendations above to help reinforce this change. Get help from others, including a sleep doctor if needed, to keep you on the right path. It can also be helpful to acknowledge that with determination and grit you can do it. Don’t allow yourself to go back to bed. The first few days will be the most difficult, but it will get easier.

Brandon Peters, MD, is the author of Sleep Through Insomnia, a neurology-trained sleep medicine specialist at Virginia Mason Medical Center in Seattle, and former adjunct lecturer at the Stanford Center for Sleep Sciences and Medicine.