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– High school students are trying to start school just 10 minutes later each day, helping them get more than 20 minutes of extra sleep on a regular night, suggested a Canadian study.
While this may not sound too much, for some sleepless teens this might be enough for a difference to help them get the minimum recommended eight hours of shuteye one night, the researchers note in Sleep Medicine.
"The circadian clock of our body naturally changes at puberty, the teenager tired later in the night (due to the release of subsequent melatonin) and therefore needs to sleep more in the morning to get enough rest," said study author Karen Patte of Brock University of Ontario said in an email.
"Delayed (schooling) times were recommended to adolescents to align with delayed sleep programs," Brock said. This study demonstrates how sensitive the student's sleep is to the school curriculum.
Sleep impairment increases the risk of adolescent injuries and injuries, obesity, poor eating habits, substance abuse, emotional problems and deficits in focus, focus, and school achievements, Brock noted.
The Canadian guidelines recommend at least 9 hours of sleep per night for children aged 5 to 13 and at least 8 hours for adolescents aged 14-17. For the study, the researchers looked at adolescent grades in grades 9- 12 in 49 secondary schools in Ontario from 2012 to 2017.
According to the Canadian guidelines, children aged 5 to 13 should receive at least nine hours of sleep per night and adolescents aged 14-17 should receive at least eight hours. For this study, researchers analyzed data on adolescents in grades nine to 12 in 49 Ontario schools during 2012-2017.
Every year, researchers have studied schools about starting times and how much they sleep, screen time and exercise have received.
At first, students reported sleeping an average of seven hours on a regular day, with an average of 8.2 hours of total screen time and about 2 hours of moderate to vigorous physical activity.
Early school dates varied between 8:00 and 9:35 a.m.
During the study period, 11 of the 49 schools changed their starting times, including three schools that did this twice.
Three schools delayed start time by 5 minutes at a time during the study, and three pushed start time by 10 minutes, the analysis found.
While the postponement of the school begins with 5 minutes does not seem to make a significant difference in what adolescents have arrived, the students who have received 10-minute delays have slept an average of 23.7 minutes longer than they did before the delay , the researchers report in Sleep Medication.
In addition, two schools moved start-ups of up to 5 minutes, and five schools changed their start-up hours to bring the pupils 10 minutes earlier.
Early onset times seemed to lead to a lower exercise, the study found.
When school started 5 minutes earlier, students had an average of 8 minutes less exercise per day than school children with consistent starting times.
But when the students moved to the start time 5 minutes later, they achieved an average of nearly 11 minutes exercises per day when the new start time was 8:15 or 8:20. At another school with a delayed start time, however less exercise on an ordinary day.
The study was not a controlled experiment designed to prove whether or how early school changes could have a direct impact on sleep, screen time or exercise. Another limitation is that schools were not randomly selected to change the start time of the school, the study authors note.
Even so, the results provide fresh evidence that even a small delay in school start time can have a positive impact on student sleep – with minimal interruptions in school curricula – said Dr. Heather Manson, head of health promotion, chronic disease and Prevention of Injury to Ontario Public Health.
"Compared to longer delays, a 10-minute delay may be more feasible for implementation at school level," Manson, who was not involved in the study, said by e-mail.
SOURCE: bit.ly/2KoqhEW Sleep Medicine, online, October 12, 2018.
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