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.

Night Owls or Delayed Sleep Phase Syndrome in Teenagers

Teenagers are often known for staying up late and struggling to wake up early. While this behavior is sometimes dismissed as laziness or poor time management, there is growing recognition that it may reflect a real biological condition known as Delayed Sleep Phase Syndrome (DSPS) or Delayed Sleep-Wake Phase Disorder (DSWPD). Teenagers with this condition are often referred to as “night owls,” not simply because of preference, but due to a genuine shift in their circadian rhythms. Understanding DSPS is essential for parents, educators, and healthcare providers to support teens who struggle to sleep and function on conventional schedules.

What Is Delayed Sleep Phase Syndrome?

Delayed Sleep Phase Syndrome is a circadian rhythm sleep disorder where a person’s internal body clock is significantly delayed compared to what is considered normal. In other words, individuals with DSPS naturally feel sleepy much later at night—often between 2 a.m. and 6 a.m.—and prefer to wake up correspondingly later, such as between 10 a.m. and noon.

In teenagers, this delay often becomes noticeable during puberty. Their biological clocks begin to shift, making it harder to fall asleep early even when they are physically tired. This change is part of a natural developmental phase, but for some teens, it becomes extreme enough to interfere with daily functioning, especially when school requires early wake-up times. As a result, teens with DSPS frequently experience chronic sleep deprivation, poor academic performance, and emotional challenges due to their misaligned sleep schedule.

Causes of DSPS in Teenagers

The exact cause of DSPS is not fully understood, but several contributing factors are known. Biological changes during adolescence play a significant role. During puberty, melatonin—the hormone that regulates sleep—begins to be released later in the evening. This delays the body’s natural cue to prepare for sleep. For most teens, this delay is mild and manageable, but for others, it becomes more severe, leading to DSPS.

Lifestyle factors can also exacerbate the condition. The widespread use of smartphones, computers, and other screens late into the evening exposes teens to blue light, which suppresses melatonin production and further delays sleep onset. Inconsistent sleep schedules, especially sleeping in late on weekends, can also disrupt the body’s natural rhythm and worsen the problem over time.

There may also be a genetic predisposition to DSPS. Studies have found that circadian rhythm disorders can run in families, suggesting a hereditary component. Furthermore, individuals with other mental health conditions, such as ADHD, anxiety, or depression, are more likely to experience DSPS, either due to shared biological mechanisms or behavioral factors.

Symptoms and Impact

The most obvious symptom of DSPS is the inability to fall asleep at a socially acceptable bedtime. Teens with DSPS often lie awake in bed for hours, unable to sleep until the early morning hours. Consequently, waking up early for school or other responsibilities becomes extremely difficult, and they often feel tired, irritable, or mentally foggy during the day.

Despite these struggles, teens with DSPS often sleep normally—sometimes even longer than average—when allowed to follow their natural schedule. For example, during vacations or weekends, they may go to sleep at 3 a.m. and wake up at 11 a.m. feeling fully rested. This can confuse parents and teachers, who may mistake the pattern for laziness or poor discipline, rather than a biological issue.

DSPS can negatively affect academic performance, social life, and mental health. Chronic sleep deprivation is linked to mood disorders, poor concentration, and increased risk of accidents. Over time, a teen with untreated DSPS may begin to feel isolated or depressed, especially if they are frequently scolded or misunderstood for their sleep habits.

Diagnosis

Diagnosis of DSPS typically involves a thorough sleep history, often recorded in a sleep diary over one to two weeks. Some doctors may recommend actigraphy, where a wearable device tracks sleep-wake cycles. A diagnosis is made when a consistent pattern of delayed sleep onset and difficulty waking aligns with the symptoms of DSPS, and other medical or psychological conditions have been ruled out.

It’s important to distinguish DSPS from insomnia. While both conditions involve difficulty sleeping, insomnia sufferers typically want to sleep but can’t, regardless of timing. In contrast, individuals with DSPS sleep well when their schedule matches their body’s internal clock—they just sleep at non-traditional times. Someone with DSPS may not necessarily experience insomnia.

Treatment and Management

Treating DSPS involves gradually shifting the sleep schedule earlier—a process known as chronotherapy. This is done by setting a consistent bedtime and wake time and adjusting them slowly, usually in 15- to 30-minute increments every few days. Over time, this can help reset the circadian clock.

Light therapy is another effective tool. Exposure to bright light (especially blue-enriched light) in the morning shortly after waking can help shift the body’s rhythm earlier. This technique may use a light box that mimics natural sunlight and suppresses melatonin production, encouraging earlier wakefulness.

Melatonin supplements may also be used, typically taken a few hours before the desired bedtime. When used correctly under the guidance of a healthcare provider, melatonin can help teens fall asleep earlier by signaling the body to begin its nighttime routine.

Maintaining strict sleep hygiene is crucial. This includes avoiding screens in the evening, limiting naps, creating a dark and quiet sleep environment, and using the bed only for sleep. Consistency is key; even on weekends, wake-up and bedtimes should not vary significantly, as this can undo progress.

In some cases, if DSPS significantly impairs daily functioning and does not respond to behavioral changes, professional help from a sleep specialist may be necessary. Cognitive behavioral therapy for insomnia (CBT-I), modified for circadian rhythm disorders, can also be beneficial.

Supporting Teens with DSPS

Parents, teachers, and caregivers play a vital role in helping teenagers manage DSPS. Understanding that the problem is biological—not behavioral—can reduce blame and conflict. Advocating for school policies like later start times and providing a supportive environment can make a significant difference.

It’s also important to involve teens in their treatment plan. Encouraging self-awareness and responsibility over their sleep habits empowers them to take control of their health. With the right combination of strategies and support, most teenagers with DSPS can shift their sleep schedules and experience better rest and daytime functioning.

Conclusion

Delayed Sleep Phase Syndrome in teenagers is a real and often misunderstood condition. It goes beyond simple night owl behavior and represents a significant misalignment between a teen’s internal clock and societal expectations. With the right diagnosis and a combination of behavioral strategies, light therapy, and consistent routines, teens can manage DSPS effectively. Recognizing and addressing this condition not only improves sleep but also enhances academic performance, mood, and overall 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.

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.