Research on Later School Start Times to Boost Teens’ Well-Being

Later school start times benefit teens in many ways, including their teachers and parents.

May 20, 2025

An article from the American Psychological Association explains that when school starts later in the morning, teens get more sleep.

Despite the American Academy of Sleep Medicine recommendations that adolescents get 8 to 10 hours of sleep each night, most teens fall short. Between 2009 and 2021, the percentage of sleep-deprived high school students rose from 69% to 77%.

Adjusting start times not only allows teens to get more sleep without significantly changing their bedtimes, but it also correlates with improved mood, reduced symptoms of anxiety and depression, and even fewer car crashes. Moreover, teachers and parents feel more rested and ready for the day.

Why does this matter? Because teens’ lives are impacted by how much sleep they get. Not getting enough sleep makes it harder to stay alert, concentrate, and make positive choices. Changing school start times can be an easy way to support them mentally and physically.

Understanding the Research

It’s not just about getting up on time — it’s about how lack of sleep can impact our teens’ mood, focus, and even their health. Let’s take a closer look at the research and dive deeper:

Sleep deprivation among teens

Teens are recommended to get between 8 to 10 hours of sleep per night. However, many are not hitting that target. Data from the National Youth Risk Behavior Surveys shows that the percentage of teens experiencing sleep deprivation has grown significantly.

Puberty and the sleep homeostatic system

During puberty, teens undergo a biological shift in their circadian rhythms, which causes them to feel sleepy later at night and prefer waking up later in the morning.

At the same time, their sleep homeostatic system (responsible for building the pressure to sleep) develops more slowly, which allows them to stay awake longer without feeling tired.

Better mood and mental health

One important finding from the research is that students who go to schools that start later in the morning get more sleep. This extra sleep helps them feel better mentally and emotionally.

For example, a meta-analysis showed that when schools start later, kids have fewer negative moods and better socioemotional development, cognitive functioning, and physical health outcomes.

A reduced risk of accidents

Another important finding in the research is the reduction in car crashes linked to later school start times. Teen drivers, who are often sleep-deprived due to early school hours, are more likely to be involved in accidents.

Teacher and parent benefits

Later school start times help not only students but also teachers and parents. Teachers get more sleep and feel more alert, so they can make better decisions and teach more effectively. Parents of middle and high school students also sleep better, which leaves them more rested and able to support their kids.

Practical Strategies for Parents and Caregivers

Knowing how deeply sleep affects your teen’s mood, safety, and academic success, you can take simple but meaningful steps at home to help them get the rest they need. Here are some tips:

Follow a steady bedtime and wake-up schedule

Do this even on weekends. Try setting a consistent bedtime that allows for at least 8–9 hours of sleep, and wake them up around the same time each morning.

For example, if they go to bed at 10 p.m. on school nights, aim to keep it within that time even on Friday and Saturday. If that sounds impossible at first, work on small adjustments week by week.

Limit screen time before bed

The blue light from phones, tablets, and TVs can delay melatonin production. Try setting a household rule to turn off devices at least an hour before bedtime. Instead, do relaxing activities like reading, journaling, or listening to calming music.

Open up a dialogue with your teen about their sleep habits

Talk with your teen about how they feel when they’re well-rested versus when they’re sleep-deprived. Framing sleep as a tool for better mental health, school performance, and even their friendships can motivate them to make rest a priority.