In Malaysia, most schools, both public and private, begin as early as 7:30 a.m., with some starting even earlier at 7:00 a.m. This means adolescents often wake up around 6:00 a.m. or earlier to prepare for school. These early hours are typically justified by practical reasons such as claims that mornings are better for learning and concentration, reduced traffic congestion, smoother transportation logistics, and alignment with parents’ working hours and after-school activities.
While these reasons may serve adult convenience and institutional efficiency, they often take precedence over the biological and mental health needs of adolescents, raising a critical question: Are our school systems designed around practicality, or around the welfare of developing students?
Why Sleep Matters for Adolescents
Sleep is essential for adolescents’ cognitive, physical, and emotional well-being. Experts recommend 8-10 hours of undisturbed sleep for adolescents every night, yet many fall short. Many children in Malaysia experience insufficient sleep, with higher prevalence among older children, those living in urban areas, and those who are overweight or obese.
A 2025 study of nearly 300 students in Kuala Lumpur found that early school hours, late bedtimes, and excessive screen use were the key barriers to adequate, good-quality sleep. While reducing screen time helps, the bigger question remains: Can adolescents truly fall asleep early, even if they try?
The Adolescent Sleep-Wake Cycle
Adolescents’ sleep patterns differ biologically from those of adults. They often struggle to fall asleep early and find waking up in the morning difficult. Too often, this is mistaken for laziness or lack of discipline. The reality lies in biology. Melatonin is a hormone secreted by a small gland in the brain known as the pineal gland. As darkness falls in the evening, melatonin levels in the body increases, signalling the brain to unwind and get ready for sleep.
However, during the adolescent years, this natural process undergoes changes. Studies show that during adolescence, the release of melatonin is delayed, leading to later sleep and wake times compared to children and adults. As a result, many adolescents naturally feel tired closer to 11 p.m. or later, making it nearly impossible to wake up refreshed before 7 a.m.
This biological delay in their sleep-wake cycle means many adolescents cannot realistically achieve the recommended nine or more hours of rest, especially when combined with early school start times and heavy academic workloads.
Later Start Times: A Proven Solution
Research consistently indicates that delaying school start times benefits adolescents’ well-being. A study found that even a 25-minute delay gave students approximately 30 extra minutes of sleep on school nights, reduced daytime drowsiness, improved mood, and decreased caffeine intake.
Both the American Academy of Paediatrics (AAP) and the American Academy of Sleep Medicine (AASM) strongly advocate for middle and high schools to begin no earlier than 8:30 a.m., to align with adolescent biology. Such changes have been shown to boost physical and mental health, academic performance, and overall safety.
A Call for Transformation
It is time to reimaging school schedules in ways that reflect both science and compassion. Governments, educators, parents, and communities must work together to pilot flexible solutions, whether through staggered schedules, hybrid models, or modest start-time shifts.
Even a 30-minute delay could significantly improve mental health, academic outcomes, and overall quality of life for adolescents. If we do not act now, we risk rising rates of sleep disorders and mental and emotional health challenges among adolescents, issues that could persist into adulthood.
About the Author; Dr An Jubin John is a Senior Lecture at the School of Medicine, Faculty of Health & Medical Sciences, Taylor’s University, Malaysia.