Study: Later Start Times Benefits Sleepy HS Students

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A new study shows that when a high school delayed its start time 40 minutes, from 7:35 to 8:15 AM, students slept significantly longer on school nights. On average, the students slept 33 minutes longer each night, and fewer complained of sleepiness affecting them during the day.

The study, authored by Zaw W. Htwe, MD, of Norwalk Hospital’s Sleep Disorders Center in Norwalk, Connecticut focused on 259 high school students and was presented in June to the Associated Professional Sleep Societies. Co-author Mary B. O’Malley, MD, said, “This study demonstrates that students given the opportunity to sleep longer, will, rather than extend their awake activities on school nights.”

The American Academy of Sleep Medicine offers the following tips to adolescents on how to get a good night’s sleep:

t Follow a consistent bedtime routine.

t Establish a relaxing setting at bedtime.

t Get a full night’s sleep every night.

t Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant, prior to bedtime.

t Do not stay up all hours of the night to “cram” for an exam, do homework, etc. If after-school activities are proving to be too time-consuming, consider cutting back on these activities.

t Keep computers and TVs out of the bedroom.

t Do not go to bed hungry, but don’t eat a big meal before bedtime either.

t Avoid any rigorous exercise within six hours of your bedtime.

t Make your bedroom quiet, dark and a little bit cool.

t Get up at the same time every morning.