7 Benefits to Starting School Later

According to the CDC, roughly three-quarters of public middle and high schools start before 8:30 am. However, traditional school schedules don’t account for the natural sleep cycle of children and teens, and 60 percent of children complain of being tired during the school day.

Waking up before sunrise can significantly disrupt an adolescent’s natural internal clock. This raises an important question—why do schools start so early in the morning? Many sleep researchers, educators, and medical professionals agree that later school start times would be more beneficial for students’ overall health and academic success.

School districts design schedules to fit their budget and do little to benefit students. Starting school later gives students more time to meet their sleep needs, resulting in better grades, moods, health, and more.

1. Improved Academic Performance

A lack of sleep hurts brain function and development, and students who get more sleep have better memory and learning capabilities. They are also less likely to fall asleep during class and more able to process the information they learn. When students are less tired, they can prioritize homework after returning home rather than taking a nap or relaxing.

A 2018 study found that school districts who pushed start times from 7:50 am to 8:45 am had students getting slightly higher grades than they were before the change. Students who sleep enough have improved grades in their first-period core classes, higher graduation rates, and increased standardized test scores.

2. Longer, Better Quality Sleep

With later school start times, students can accommodate their natural sleep-wake times—going to sleep past 11 pm and waking up around 8 or 9 am. Sufficient sleep times give the body more time to repair and restore itself, benefiting the immune system, muscle recovery, athletic performance, and reducing daytime sleepiness.

3. Extra Time For a Healthy Breakfast

When running late in the mornings, breakfast is the first thing we usually skip. However, with this bad habit, students are left hungry, making it difficult for them to concentrate in class. Excessive hunger leads to worsened eating habits, especially because reaching for a bag of chips or a slice of pizza is easier and more appealing than a bowl of fruit or a salad.

With extra time in the morning, students have the opportunity to eat a well-balanced breakfast and can focus on learning rather than their hunger cues.

4. Reduced Risk of Vehicular Accidents

Poor sleep leads to drowsiness and unsafe driving. Drowsiness is the cause of 1 in 10 car accidents every year, and 27 percent of drowsy driving accidents involve teenage drivers. However, students with later school start times have more time to sleep sufficiently and are significantly less likely to be in vehicular accidents.

5. Fewer Behavioral Problems

Teens experience mood swings as a common result of puberty, however, poor sleep habits only worsen their moods and outbursts. Sleep deprivation may cause mood changes including anxiety, stress, irritability, lack of motivation, and depression.

When students sleep enough, their mood is more stable, positive, and they’re at a decreased risk of developing depressive symptoms. For parents, children who sleep enough are generally easier to live with.

6. Better Physical Health

Students with later school start times are more likely to have improved physical health and weight control, decreasing their likelihood of developing diabetes, obesity, or high blood pressure.

By sleeping adequately, students’ bodies have enough time to repair and heal at night. Students who sleep well have more energy to exercise and choose healthier food options, while sleep-deprived students overeat and rely on caffeine to make up for the lack of sleep.

7. Reduced Dependence on Caffeine

When students are tired, they often turn to sugary or caffeinated foods and drinks for a quick energy boost, which can result in a crash later on.

Consuming caffeine too late in the day can also interfere with falling and staying asleep. Properly rested students are far less likely to rely on these items for an energy boost.

Children and adolescents are particularly sensitive to the effects of caffeine, which can lead to negative outcomes such as dehydration, heart complications, sleep disturbances, anxiety, jitters, and nausea.

Rather than masking fatigue with caffeine, addressing its root cause—ensuring adequate sleep—will help students avoid exhaustion throughout the school day.

8. Minimized Tardiness and Truancy

Exhausted students may skip school to sleep more, but if altered school schedules permitted them to sleep longer, they’d be less likely to be truant or tardy.

A 2016 study looked at eight high schools that delayed their school times from 7:20 am to 8:35 and 8:55 am. They found a significant decrease in truancy and tardiness, with one of the schools citing a 66 percent decrease in tardiness.

9. Enhanced Mental Health

Sleep, or the lack of it, has a direct impact on mood. When children and teenagers receive enough rest, they demonstrate a greater ability to cope with and manage stress effectively in their lives.

In contrast, when they are sleep-deprived, they are more likely to experience frequent mood swings, higher levels of irritability, and attention-related behavior problems. A 2018 study involving 690 teenagers explored the connection between sleep and mental health, revealing that those with sleep difficulties were significantly more likely to struggle with mental health issues compared to their well-rested peers.

10. Potential for Improved Attendance

Students who struggle academically or don’t recognize the value of education often find it challenging to motivate themselves to work hard or even attend school regularly.

When classes start before 8:00 a.m., which is common in many schools, students who are already on edge may be more tempted to skip the first period entirely to catch up on sleep.

A slightly later start time can alleviate this issue, giving these students extra time in the morning to get ready and feel more prepared for the day ahead.

11. Boosts in Teen Happiness

Early school start times can make teenagers feel as though their natural circadian rhythm is constantly out of sync, negatively impacting their mood and overall sense of well-being.

In fact, enhanced well-being is one of the most significant benefits identified in research on later school start times.

Anecdotal evidence suggests that teenagers are naturally inclined to go to bed later (possibly due to less developed self-regulation compared to adults) and require more sleep than adults to support the significant physical and cognitive changes they are undergoing.

With this in mind, a later start to the school day aligns better with their biological needs and can lead to improved happiness.

12. Enhances Information Retention

In addition to helping students concentrate better in class, starting school later also aids in information retention, especially during the first and second periods when students are still adjusting to the day.

Retaining information demands a great deal of mental energy, which can be difficult for sleep-deprived students to muster. A later start time allows students more time to mentally prepare for a day of learning, thereby improving their ability to retain information.

One research on school start times found that mid- to long-term memory retention is modestly improved with increased sleep in adolescents.

13. Aligns with Natural Sleep Patterns

Another crucial benefit for later school start times is that it better suit students’ natural sleep cycles. Teenagers, in particular, tend to stay up late and sleep in, requiring 8.5 to 9.5 hours of sleep to feel fully rested.

For a student who goes to bed at 11:00 p.m., this means they would need to sleep until 7:30 or 8:30 a.m. to be adequately rested—a time by which most schools have already started.

Ultimately, better sleep translates to better school performance. Students who wake up feeling refreshed are more likely to approach the day’s tasks with optimism and be more open to learning.

14. School Start Times and Student Focus

One of the important benefits of starting school later is that it enhances students’ ability to focus. For students who are naturally inclined to stay up late and sleep in, early school start times can disrupt their circadian rhythm, reducing their capacity to retain information.

What teachers often mistake for laziness can actually be the result of a student’s body being thrown off by an unnatural biological schedule, leading to a lack of focus in class.

In fact, a study found that giving adolescents just one extra hour of sleep significantly improved their attention levels on the “Mathematics Continuous Performance Test.” Conversely, students who struggle with focus are often labeled as misbehaving, which can harm their self-esteem and further diminish their motivation to succeed in school.

Why Adolescents Lack Quality Sleep

Teens should get at least 8 to 10 hours of sleep per night and elementary schoolers need at least 9 to 11 hours per night. However, adolescents typically get about 7 hours of sleep per night, resulting in psychological, educational, and physical drawbacks.

a. Delayed Circadian Rhythm

Adolescents experience a sleep-phase delay, meaning their sleep is delayed by two or more hours from conventional sleep times, thus making it difficult to wake up at a conventional time. Teens and older adolescents, in particular, have a later melatonin release and shut off, and typically go to sleep at 11 pm or later.

As a result, most teens feel wide awake when they’re supposed to be sleeping, but still have to wake up at 6 or 7 am, leaving them tired all day.

b. Increased Exposure to Technology

Another significant factor contributing to poor sleep quality among adolescents is the increased use of electronic devices, particularly in the hours leading up to bedtime.

Smartphones, tablets, and computers emit blue light, which interferes with the production of melatonin, the hormone that regulates sleep. This blue light exposure can delay the onset of sleep, making it even more challenging for teens to fall asleep at a reasonable hour.

Moreover, the constant connectivity and social engagement on these platforms can keep their minds active long after they’ve turned off their screens, further delaying sleep.

c. Irregular Sleep Schedules

Many adolescents maintain irregular sleep schedules, particularly on weekends, where they tend to stay up much later and sleep in well past their usual weekday wake-up time.

This creates a cycle known as “social jetlag,” where their internal clocks become misaligned with their school week schedule. This inconsistency makes it harder for their bodies to adjust to early wake times during the week, leading to chronic sleep deprivation.

d. The Role of Caffeine

To combat daytime sleepiness, many adolescents turn to caffeinated beverages such as coffee, energy drinks, and sodas.

While these drinks provide a temporary boost in alertness, they can also lead to a vicious cycle where caffeine consumption interferes with the ability to fall asleep at night, resulting in further sleep deprivation. Over time, this reliance on caffeine can exacerbate sleep issues, leading to a decline in overall sleep quality and duration.

e. Underestimation of Sleep Importance

Many teens and their families may underestimate the importance of sleep, viewing it as something that can be sacrificed in favor of academics, socializing, or extracurricular activities. There is often a cultural perception that being busy and sleep-deprived is a sign of productivity and success, leading teens to prioritize other activities over getting adequate rest. This misconception can prevent them from recognizing the critical role that sleep plays in their overall health and well-being.

f. Stress Levels Are Elevated

An increasing number of students are pressured to participate in extracurricular activities to impress colleges, though this takes up a majority of their free time. With extracurricular activities or jobs, students have less time to focus on homework, so they can be up late completing projects or studying for tests. The stress from work and extracurriculars can also leave students wired for hours, making it difficult for them to sleep.

Ideal School Start Times

The American Academy of Sleep Medicine and the American Academy of Pediatrics both advocate for middle and high schools to start no earlier than 8:30 a.m.

These organizations emphasize the importance of ensuring that students receive sufficient sleep so that they can be alert and ready to learn during the school day.

Biology plays a significant role in the sleep patterns of children and adolescents. As puberty begins, most adolescents experience a shift in their sleep cycles, known as a “phase delay,” where their natural sleep and wake times are pushed later by up to two hours.

Consequently, the average teenager finds it difficult to fall asleep before 11:00 p.m. and would benefit from waking up at 8:00 a.m. or later.

A later school start time accommodates this biological shift, allowing teenagers to align their sleep schedule with their natural rhythms.

In addition, maintaining good sleep hygiene—such as ensuring a restful night’s sleep and following sleep tips for back-to-school—can further help adolescents regulate their sleep patterns.

Cultural factors also play a role in student sleep habits. In the United States, middle and high school students often engage in various extracurricular activities, such as sports, clubs, and part-time jobs, which can extend into the evening.

Additionally, high school students typically face more homework, increased technology use at night, and fewer parent-enforced bedtimes, all of which contribute to staying up later than is optimal for achieving adequate sleep.

How Do Early School Start Times Impact Academic Performance?

Numerous studies have demonstrated that early school start times are linked to reduced sleep among students, which in turn negatively impacts their academic performance.

Students who do not get enough sleep often struggle to pay attention in class and tend to have lower grades. They may also experience increased irritability and fatigue.

Additional concerns related to early school start times and the resulting lack of sleep include:

• A higher likelihood of engaging in risk-taking behaviors, such as bullying and fighting.
• A greater propensity for unhealthy behaviors, including alcohol and drug use and tobacco smoking.
• An increased risk of athletic injuries.
• A rise in depressive symptoms, including suicidal thoughts.
• A heightened risk of motor vehicle accidents.

The consequences of insufficient sleep extend beyond immediate academic performance, posing long-term physical and mental health risks. Poor sleep quantity and quality can lead to chronic health issues such as diabetes, cardiovascular disease, and obesity.

What’s Stopping A Later School Schedule?

While starting school later is seemingly beneficial for young people, it’s reasonable to wonder why so few school districts have implemented these changes. Despite the benefits of a later school schedule, other factors prevent it from becoming a more mainstream practice.

Parents’ Work Schedules

A later school schedule clashes with the average parent’s work schedule, so some parents might be unable to drop off their young children at school or stand at the bus stop with them. If parents have older teens, their younger siblings are left under their care, but then the teens themselves would have little help starting their mornings and getting to school.

Changing School Schedules Requires Community Input

Parents, teachers, school boards, and government officials are just a few of the individuals involved in shifting school times. School schedules impact the entire community, so leaders need to find a common ground beneficial to everyone, and this takes time and resources some communities might not have.

Transportation Costs

Scheduling for buses can become quite difficult if schools start later because school districts typically reuse the same buses for their elementary, middle, and high schools. If buses started traveling during rush hours, student pick-ups and drop-offs would take longer and bus drivers might be unable to get from one school to the next.

School districts would need to hire more bus drivers or further disperse school start times to complete their routes. However, even later start times might not align with students’ and parents’ schedules.

Extracurriculars and Jobs

An early start and end time for schools gives students time to go to work and participate in extracurricular activities, such as sports, clubs, or internships.

For students who need a job to support themselves or their families, a later start time would inhibit their ability to work as much and earn money. And, if they continued to work despite a later start and end time, they’d have less time to complete homework afterward.

Additionally, later start and end times would push back extracurricular activities, so students would have less time to focus on homework, prioritize their social lives, and sleep well. It’s unlikely students would drop their extracurriculars, especially as there’s an increasing amount of pressure for students to add them to their resume.

How Parents Can Encourage Healthy Sleep

Sleep deprivation caused by early school start times can significantly impact children’s well-being, but promoting positive sleep habits can help alleviate this issue. By establishing good sleep hygiene practices, such as dimming lights before bed, engaging in calming activities like reading, and limiting technology use, parents can create an environment that encourages restful sleep.

Consistency is also key—maintaining a regular bedtime and wake-up time, even on weekends, helps regulate the body’s natural sleep-wake cycle, making it easier for children to fall asleep and wake up refreshed.

In addition to these habits, creating a relaxing sleep environment and incorporating sleep-enhancing foods can further improve sleep quality. Foods rich in tryptophan, such as bananas, dairy products, and turkey, can naturally boost melatonin production, promoting drowsiness in the evening. Also, ensuring the bedroom is cool, quiet, and dark while using breathable bedding and comfortable pajamas, will help signal the body to wind down. By following these strategies, parents can support their children’s sleep health and help them manage the challenges of early school schedules.

FAQs

What is the average time students wake up for school?

The average start time for schools is 8:30 am, though some start as early as 7 am, and most students wake up roughly 30 minutes to an hour before school. Students who take the bus need to wake up a bit earlier, however, to reach their bus on time.

How many hours of sleep are necessary for children?

The Centers for Disease Control and Prevention (CDC) recommends that school-aged children between the ages of 6 and 12 should be getting 9 to 12 hours of sleep each night.

Currently, approximately 6 out of 10 middle school students are not receiving sufficient sleep, which can significantly impact their performance in the classroom as well as their overall well-being.

By establishing a consistent bedtime routine, parents can encourage healthy sleep habits, thereby increasing the likelihood that their child will get the rest they need.

What are the benefits of starting school later in the morning?

Starting school later in the morning can lead to a variety of benefits for students, including improvements in their physical health, mental well-being, and academic performance.

For these reasons, the American Academy of Pediatrics suggests that middle and high schools should not begin before 8:30 am. However, only a small number of schools across the United States have adopted this recommended time change.

Should I sacrifice sleep to study?

For some, staying up late or skipping sleep entirely to study for a test or get homework done seems like a good idea, but it’s harmful in the long run. Students who stay up late completing work are more likely to struggle academically the following day, regardless of the time spent studying.

Build a schedule where you can study sufficiently, but still get sufficient sleep for your age. While you shouldn’t study less, it’s more important to prioritize getting quality sleep than staying up to study.

How can I help my child sleep better?

As a parent, it’s stressful watching your child’s health suffer as a result of poor sleep. You can help them by teaching them the importance of sleep hygiene (habits to foster healthy sleep), limiting their electronics usage before bed, setting a bedtime, and incorporating sleep-inducing foods to dinnertime.

Do students get too much homework?

The National Education Association suggests students should do roughly 10 minutes of homework per night per grade level. For example, a sixth-grader should have no more than 60 minutes of homework per night. However, teens typically do over three hours of homework per night, especially if they’re in advanced or college prep classes.

More than two hours of homework per night does little to benefit grades, and the stress and time leave students awake much later than they should be.

Do teachers benefit from starting school later?

Starting school later mainly prioritizes students, however, it’s potentially less stressful for teachers as well. By having more time to sleep, teachers can improve their health and quality of life just as much as students.

Conclusion

Given the information researchers have, students’ academic performance and overall health are directly linked to their sleep quality. Starting school later requires gradual change since many variables impact typical school schedules, including extracurriculars, student jobs, and parents’ work schedules. In the meantime, students should learn the value of prioritizing sleep, and parents should reach out to school officials and urge for later school times.