kids & Sleep Series
Discover The Secret To A Blissful Night's Sleep
References
Sleep & School Start Times
American Academy of Pediatrics. (2014). School Start Times for Adolescents. Pediatrics, 134(3), 642–649.
Centers for Disease Control and Prevention (CDC). (2020). Schools Start Too Early.
National Sleep Foundation. (2019). Teens and Sleep.
Owens, J. A., & Weiss, M. (2017). Insufficient Sleep in Adolescents: Causes, Consequences, and Treatment Strategies. Contemporary Pediatrics.
Effects of DST on Sleep & Performance
Lahti, T. A., Leppämäki, S., Lönnqvist, J., & Partonen, T. (2008). Transition to daylight saving time reduces sleep duration plus sleep efficiency of the deprived sleep. Neuroscience Letters.
Wagner, D. R. (2020). The effects of daylight saving time on sleep and health. Sleep Medicine Clinics.
Kantermann, T., Juda, M., Merrow, M., & Roenneberg, T. (2007). The human circadian clock’s seasonal adjustment is disrupted by daylight saving time. Current Biology.
Impact of Sleep Loss on Learning & Behavior
Carskadon, M. A. (2011). Sleep in adolescents: The perfect storm. Pediatric Clinics of North America.
Tarokh, L., Saletin, J. M., & Carskadon, M. A. (2016). Sleep in adolescence: Physiology, cognition, and mental health. Neuroscience & Biobehavioral Reviews.
Durmer, J. S., & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology.
Benefits of Later School Start Times
Wahlstrom, K. L. et al. (2014). Examining the Impact of Later School Start Times on the Health and Academic Performance of High School Students. Center for Applied Research and Educational Improvement (CAREI).
Bowers, A. J., & Moyer, A. (2017). Effects of school start times on student academic performance and attendance: A meta-analysis. Sleep Health.
Table of Contents
Managing DST: Why School Start Times Matter for Kids
Every spring and fall, families move their clocks forward or back for Daylight Saving Time (DST). For adults, it’s mostly an inconvenience. For kids—especially teenagers—the one-hour shift can take a real toll on sleep, mood, and learning. DST exposes a deeper issue that schools have been grappling with for years: Are current school start times good for students?
Here’s a shorter look at how DST affects kids and why smarter scheduling could make a big difference.
Why DST Hits Kids Harder Than Adults
While adults may feel groggy for a couple of days after a time change, many children experience much more dramatic effects. To understand why, it helps to consider how sleep cycles work.
1. Kids Have Developing Circadian Rhythms
Kids rely heavily on consistent light cues to regulate their circadian rhythms. When DST suddenly shifts the sunrise, their bodies don’t adjust right away. Younger children may struggle with bedtime, wake early, or become more irritable. Teens—who naturally fall asleep later—may feel like they’re waking up in the middle of the night.
2. One Hour Means More Than You Think
Research shows that even a single hour of lost sleep can impair focus, memory, and decision-making. Adults can mask sleepiness with caffeine or flexibility; children can’t. The week after DST often brings more tardiness, difficulty concentrating, and behavioral issues.
3. Morning Darkness Compounds the Challenge
After the spring “forward,” many schools start in pitch black. Students begin their day before their brains are fully awake, reducing attentiveness and overall performance.
The Real Issue: Early School Start Times
DST highlights a longstanding problem: school start times don’t align with children’s biological sleep patterns.
The American Academy of Pediatrics recommends that middle and high schools start no earlier than 8:30 a.m. But many still begin between 7:00 and 8:00 a.m. When DST pushes the clock forward, an already-early start becomes even tougher, deepening sleep deprivation in teens.
Sleep loss isn’t just about feeling tired. It affects:
Memory and learning
Emotional regulation
Physical health and immunity
Mood, anxiety, and motivation
When sleep-deprived students walk into classrooms each morning, learning becomes an uphill climb.
What Parents Can Do During DST
1. Shift sleep gradually.
Move bedtime and wake time by 10–15 minutes each day for 3–5 days before the time change.
2. Use light strategically.
Bright light in the morning helps reset the body’s internal clock. Dim light at night encourages melatonin production and easier sleep.
3. Stick to routine.
Consistent schedules for meals, homework, bedtime, and wake-up times help stabilize the transition.
4. Go easy the week after.
Avoid big nightly commitments and encourage earlier wind-down routines.
What Schools Can Do to Help
1. Delay the first bell—even slightly.
A 20–30 minute shift can improve alertness and attendance. Districts that have moved to later start times report better grades, lower tardiness, and improved mental health.
2. Adjust expectations around DST week.
Avoid major exams the Monday after DST. A homeroom or advisory period can ease students into the morning.
3. Teach families about sleep.
Simple communication—reminders, tips, or brief lessons—helps families better prepare.
4. Reevaluate schedules.
Transportation, athletics, and after-school activities can be reorganized to support later starts without major disruption.
A Bigger Conversation: Is It Time to Rethink School Schedules Altogether?
Many regions are reconsidering DST, but regardless of whether it stays or goes, the deeper truth remains: kids need more sleep, and they need school schedules that respect their biology.
Later start times consistently show benefits:
Higher academic performance
Better attendance
Stronger emotional health
Safer driving for teens
More positive school environments
DST is just a temporary hurdle. But it reminds us that if our goal is to support student well-being, we may need more than a few sleep tips—we may need to redesign the school day itself.
Whether you struggle with falling asleep, staying asleep, or simply want to improve the quality of your sleep, our experts are here to support you every step of the way. From personalized sleep plans to educational articles and interactive sleep trackers, we have everything you need to transform your sleep habits and wake up feeling refreshed and energized.