Most schools today start early in the morning, often around 7:30 AM or earlier. However, there is a growing debate about whether starting school later could be better for students, especially for their mental health. Adolescence is a crucial time for mental and physical development, and ensuring that students have good mental health is essential for their overall well-being. In this blog, we’ll explore how does school starting later improve mental health by helping them get more sleep, reducing their stress, and boosting their overall well-being.
The Science of Adolescent Sleep
Understanding the science behind adolescent sleep is key to understanding why later school start times can be beneficial.
Biological Changes in Adolescents
As kids enter their teenage years, their bodies undergo many changes. One significant change is in their sleep patterns. Teenagers naturally tend to fall asleep later at night and wake up later in the morning.
This shift in sleep patterns is due to changes in their circadian rhythms, which are the natural processes that regulate the sleep-wake cycle.
Teenagers also need more sleep than adults. While most adults can function well with 7-8 hours of sleep, teenagers need about 8-10 hours each night to feel rested and alert.
Impact of Early School Start Times
When schools start early, it becomes difficult for teenagers to get the 8-10 hours of sleep they need. Many teens end up going to bed late and waking up very early to get to school on time.
This results in chronic sleep deprivation. Studies have shown that many teenagers only get about 6-7 hours of sleep on school nights, far less than what they need.
Not getting enough sleep for a long time can cause lots of problems. It can make it hard to focus, do well in school, and feel happy. It can also make your mood change a lot and even make you feel really sad or worried.
Why Mental Health Is Important In School Going Children
Mental health is crucial for everyone, especially for school-going children. It affects their emotional well-being, academic performance, social interactions, and overall development. Here’s why mental health is so important for children in school:
Emotional Well-Being
Children who are mentally healthy are better able to handle the daily stresses of school life. They can manage their emotions, cope with challenges, and bounce back from setbacks. This emotional resilience is essential for maintaining a positive outlook and enjoying school.
Academic Performance
Mental health directly influences a child’s ability to concentrate, learn, and perform academically. Children who are struggling with mental health issues like anxiety or depression may find it hard to focus in class, complete assignments, and participate in activities.
Good mental health supports cognitive functions like memory, problem-solving, and decision-making, all of which are vital for academic success.
Social Interactions
School is a place where children learn to interact with peers, form friendships, and develop social skills. Mental health issues can affect a child’s ability to connect with others, leading to feelings of isolation and loneliness.
Positive mental health helps children build and maintain healthy relationships, contributing to a supportive social environment.
Overall Development
Mental health is integral to a child’s overall development. It affects their physical health, emotional maturity, and social abilities. Children with good mental health are more likely to grow into well-adjusted adults who can contribute positively to society. Addressing mental health early helps set the foundation for a healthy and productive life.
Prevention of Future Issues
Giving mental health attention early can stop bigger mental health problems when you’re older. By teaching about mental health and giving help in schools, we can teach kids how to deal with tough times and become stronger. This helps them their whole lives.
How Does School Starting Later Improve Mental Health?
- Improved Sleep Quality
Example: In a study conducted at a high school in Seattle, the start time was delayed by 55 minutes. Students gained an average of 34 minutes of sleep per night, which led to fewer reports of feeling tired during the day and improved overall mood.
- Reduced Stress and Anxiety
Example: A school district in Kentucky moved its start time from 7:30 AM to 8:30 AM. Students reported feeling less rushed and more relaxed in the mornings, which reduced their overall stress levels and improved their mental well-being.
- Better Emotional Regulation
Example: In Edina, Minnesota, high schools changed their start time from 7:25 AM to 8:30 AM. Teachers and parents noticed a significant decrease in mood swings and emotional outbursts among students, contributing to a more positive school environment.
- Enhanced Cognitive Function
Example: Researchers found that students at a school in Rhode Island, which shifted its start time from 8:00 AM to 8:30 AM, showed improved attention, memory, and problem-solving skills, directly linking more sleep to better cognitive performance.
- Improved Academic Performance
Example: A study of Chicago high schools found that students who started school an hour later performed better in math and reading assessments. The extra sleep helps students concentrate better and retain information more effectively.
- Fewer Behavioral Problems
Example: In Teton County, Wyoming, schools that delayed start times from 7:35 AM to 8:55 AM saw a decrease in disciplinary actions. Students behaved better and were more engaged in class, resulting in a more conducive learning environment.
- Better Physical Health
Example: A high school in Virginia shifted its start time from 7:20 AM to 8:45 AM. Students reported fewer physical health complaints, such as headaches and stomachaches, which are often linked to lack of sleep and stress.
- Higher Attendance Rates
Example: In a study conducted in Colorado, high schools that implemented later start times experienced a significant drop in absenteeism. Students were less likely to skip school because they felt more rested and motivated to attend classes.
- Improved Family Dynamics
Example: Parents in a district in North Carolina reported that later school start times reduced morning conflicts and improved their relationships with their children. Families experienced more pleasant and less rushed mornings, contributing to better overall family well-being.
How Can I Be Mentally Stable In School?
Keeping your mind in a good place at school might be hard sometimes, but there are ways to help you handle stress, concentrate better, and keep feeling happy. Here are some practical tips to help you stay mentally stable in school:
- Get Enough Sleep
- Tip: Aim for 8-10 hours of sleep each night to ensure you are well-rested.
- Example: Establish a bedtime routine, such as turning off electronic devices an hour before bed and reading a book to help you wind down.
- Eat a Balanced Diet
- Tip: Consume a variety of healthy foods to fuel your body and mind.
- Example: Pack a nutritious lunch with fruits, vegetables, whole grains, and protein to maintain energy levels throughout the day.
- Exercise Regularly
- Tip: Engage in physical activities like sports, walking, or yoga to reduce stress.
- Example: Join a school sports team or take a 20-minute walk after school to clear your mind and improve your mood.
- Stay Organized
- Tip: Keep track of assignments, tests, and activities with a planner or digital app.
- Example: Break larger tasks into smaller, manageable steps and set deadlines for each to avoid last-minute stress.
- Practice Mindfulness and Relaxation Techniques
- Tip: Use mindfulness exercises to stay present and reduce anxiety.
- Example: Spend a few minutes each day practicing deep breathing, meditation, or progressive muscle relaxation.
- Set Realistic Goals
- Tip: Establish achievable academic and personal goals to stay motivated.
- Example: Set a goal to complete your homework by a certain time each day and reward yourself with a favorite activity once you achieve it.
- Stay Connected with Friends and Family
- Tip: Maintain strong relationships to build a support system.
- Example: Spend time with friends during lunch breaks and talk to family members about your day to feel supported and understood.
- Seek Help When Needed
- Tip: Don’t hesitate to ask for help if you’re struggling with schoolwork or personal issues.
- Example: Talk to a teacher, school counselor, or trusted adult if you’re feeling overwhelmed. They can provide guidance and support.
- Take Breaks
- Tip: Incorporate short breaks into your study routine to avoid burnout.
- Example: Use the Pomodoro Technique by studying for 25 minutes and then taking a 5-minute break to rest and recharge.
- Stay Positive
- Tip: Focus on the positive aspects of your life and practice gratitude
. - Example: Keep a journal where you write down three things you’re grateful for each day to maintain a positive mindset.
- Limit Screen Time
- Tip: Reduce the amount of time spent on social media and electronic devices.
- Example: Set specific times for checking your phone and stick to them to prevent distractions and information overload.
- Participate in School Activities
- Tip: Get involved in clubs, sports, or other extracurricular activities to build a sense of community and purpose.
- Example: Join a club that interests you, such as the debate team or drama club, to meet new people and develop new skills.
- Develop Healthy Study Habits
- Tip: Find a quiet, organized space for studying and stick to a regular study schedule.
- Example: Create a designated study area at home where you can focus without distractions, and review your notes regularly instead of cramming before exams.
Conclusion
Today, we have learned how does school starting later improve mental health. Starting school later can have a profound positive impact on students’ mental health. By allowing teenagers to get more sleep, we can help them feel more rested, reduce their stress and anxiety, and improve their overall well-being.
The evidence from studies and real-life examples is clear: later school start times are beneficial for students.
While there may be some logistical challenges to overcome, the long-term benefits for students’ mental health and academic performance make it a change worth considering.
It’s time for schools, parents, and policymakers to work together to implement later school start times and create a healthier, happier, and more successful future for our students.
