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IN Malaysia, most schools, both public and private, begin as early as 7.30am. Some even start earlier at 7am. This means adolescents often wake up at 6am 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 transport logistics and aligned 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?

Sleep is essential for adolescents’ cognitive, physical and emotional well-being. Experts recommend eight to 10 hours of undisturbed sleep for adolescents every night, but 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 sleep patterns of adolescents 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.

This can be explained by biology: melatonin, a hormone secreted by a small gland in the brain known as the pineal gland, helps to control the body’s sleep cycle. In the evening, the level of melatonin in the body increases, signalling the brain to unwind and get ready for sleep.

Studies show that during adolescence, the release of melatonin is delayed, leading to later sleep and wake times compared to younger children and adults.

As a result, many adolescents naturally feel tired closer to 11pm or later, making it nearly impossible to wake up refreshed before 7am. 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.

Research consistently indicates that delaying school start times benefits adolescents. A study found that even a 25-minute delay gave students approximately 30 extra minutes of sleep on school nights, reducing daytime drowsiness, improving mood and decreasing 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 8.30am to align with adolescent biology. Such changes have been shown to boost physical and mental health, academic performance and overall well-being.

It is time to reimagine 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.

Dr An Jubin John

School of Medicine

Faculty of Health & Medical Sciences

Taylor’s University

The views expressed here are the views of the writer and do not necessarily reflect those of the Daily Express. If you have something to share, write to us at: Forum@dailyexpress.com.my