UAE doctor urges schools to adopt later start times to help students’ mental health

• Majority of adolescents do not get enough sleep
• Teens’ natural sleep patterns do not align with school schedules
• 8-10 hours vital for optimum cognitive and emotional development
• Later school start times could help teens get ‘super power’ of sleep

As school start times roll back for Ramadan, a leading UAE psychologist is urging schools to adopt later start times all year round to accommodate the sleep needs of adolescents. When children enter puberty, physiological changes delay the onset of sleep and make it more difficult to wake up early in the morning, says Dr Catherine Musa from Priory Wellbeing Centre in Dubai:

“By the end of middle school, there is a large disconnection between biological sleep patterns and early-morning school schedules. As a result, early school start times can conflict with the natural sleep-wake cycle of teenagers, leading to a chronic sleep insufficiency.”

Later school start times – such as those most UAE schools are adopting over Ramadan – could help teens get the sleep they need, warding off multiple health issues related to sleep deprivation in the process.

The hectic schedules of Dubai’s sleep starved teens

Everyone – no matter their age – can be negatively affected by the general impact of sleep deprivation. Common mental health issues such as depression, anxiety, mood swings, and negative thought patterns can all be linked to long-term sleep deprivation in people of all ages. But the specific impact on adolescents and their cognitive and emotional development cannot be understated. Teens need 8-10 hours every night, yet studies highlight that up to 70% of high school students do not get enough sleep.

This is exacerbated by the fact that school days start exceptionally early in the UAE when compared with much of the rest of the world. The majority of private and public UAE school starts are from around 7.30am, with arrival times from 7am not uncommon. Compare that to Finland – frequently lauded for its successful education system – where classes tend to start between 9am and 9.45am; or the UK, US, India and Australia – where classes usually start between 8am and 9am.

Dr Musa says:

“Adolescents, by the very nature of their age, can struggle to obtain the right amount of sleep. Biologically, their sleep drive tends to build up more slowly, meaning they do not tend to feel tired until much later in the evening as a result of their body not producing melatonin – the sleep hormone – until much later in the day than adults. Because of this biological delay, many teens are simply not able to fall asleep early enough to ensure the recommended eight hours’ sleep. They then try to catch-up by sleeping in at weekends, which only further delays their sleep schedule.

“This can then be significantly exacerbated by the many demands placed on them because of their hectic weekly schedules of school, homework, clubs and sports. This is not forgetting the increased use of electronic devices, often in the late hours. These emit blue light, which research has proven suppresses the production of melatonin and thus delays sleep onset. Screen use often goes hand-in-hand with social media, which can be associated with stress and general angst as a result of its content. All of this can significantly affect sleep patterns.”

 

As we enter the period of Ramadan, UAE school timings will be reduced by two hours to accommodate those who are fasting and allow for more family time. In Abu Dhabi schools are not allowed to open before 9am during Ramadan, while in Dubai schools have flexibility to choose the exact timings, but most will be opting for a later start of 8.30am to 9am during the holy month. Delaying the school start time in this way all year round could benefit students’ mental and physical health, say experts. A growing body of scientific evidence suggests that later school start times may help children, especially adolescents, get more sleep, which is crucial for their physical and mental health, as well as their academic performance.

Paving the way to a later school day

Bloom World Academy in Dubai hit headlines when it became the first school in the UAE to adopt an official school start time of 9:00 am – although its flexible model means that parents are, in practice, able to drop their children off any time from 7:00 am if preferred. Bloom World Academy Principal, John Bell, told SchoolsCompared:

“At Bloom World Academy we are the only school in the UAE to start the official school day at 9am. We believe this is fundamental to rebalancing family life.”

“The early starts at other schools mean children are often tired through the day.”

“The early starts mean even earlier starts for teachers – so their well-being, family life and preparation for their teaching day is affected.”

“That said, at BWA we also acknowledge families need and want flexibility – so the school is open from 7am to 7pm – and families can make bespoke decisions about what works for them.”

The later start time might have seemed like a daring experiment when Bloom World Academy first opened in August 2022, but families at the school say the result has been improved wellbeing not only for the children, but for parents too. Farrah McLean-Reeks Parent of Nikitah (Deputy Head Girl Grade 5) and Declan (Grade 1) said: 

“Bloom World Academy’s later school start has been an ultimate game-changer for our family’s morning (and evening) routine. It has ensured a calmer wake-up routine – not only for the children but also for us as parents. The later start allowed our children to prepare their own breakfast and enjoy it at a leisurely pace. Having ample time for dressing guarantees the children leave for their school day in a positive mood. Anxiety is avoided as there has been no mad rush to start the day with”.

Nikitah (Deputy Head Girl Grade 5): 

“I enjoy the later start as it allows me to wake up naturally and have extra time to be ready and organised for my day ahead. We eat breakfast together as a family and laugh and chat before having to get ready to leave for school”.

Nilufar Yuldash, Parent of Kamronbek Abdugafarov (Grade 3) said: 

“As a working mum, my biggest guilt was not spending enough time on weekdays with my son. He would have to get dressed quickly and just grab a bite as he woke up at 6am and had to catch a school bus at 6:20am, we had no time together at all on weekdays. Nowadays we wake up without pressure, enjoy our breakfast together and chit-chat. We also have the luxury of watching TV together after dinner or reading a book before his bedtime, which has moved to 8:30pm. Kamron is a happy child, but I feel like he is even happier since we have been able to spend more time together”.

Mark Atkins, Principal of Durham School Dubai, told SchoolsCompared that he thought later school start times could be beneficial for some students, as long as the change would fit in with family’s lifestyles and working patterns:

“I believe that a later start and finish time would be much more beneficial to children and to families – the need to rise early in the morning must surely impact on family time in the evening as children need to go to bed early in order to be ready for the morning.”

“I remember well the difficulty of getting my young son up at the crack of dawn to get into school – it is not an ideal way to start the day!”

“If we are to be serious about looking at school start times then this needs to be part of a wider adoption of flexible working hours across the UAE and flexible working, as mandated in the wellbeing provisions announced in February 2022, must become more deeply engrained.”

Read more: Why do UAE schools start so early in the morning?

Different timings for different ages

Although there is ample evidence to show the benefits of later start times for teens, optimal school start time may vary depending on the age and developmental stage of the students, says Dr Catherine Musa from Priory Wellbeing Centre in Dubai:

“Younger children may benefit from earlier start times, while teenagers may benefit from later start times. A review of research studies on the topic published in the Journal of Sleep Research suggested that younger students, particularly those in elementary school, may benefit from earlier bedtimes and wake times rather than later school start times. This is because younger children tend to have earlier natural sleep-wake cycles, and delaying school start times may disrupt their natural sleep patterns.

“Research systematically shows that later school time has many benefits for teens. For example, a review of 38 studies on school start times and sleep found that delaying school start times by at least 30 minutes was associated with an increase in sleep duration and better academic performance among adolescents.

“A recent study has further highlighted how improving sleep quality can significantly improve mental health by leading to a reduction in the symptoms of stress, anxiety and depression, regardless of their severity.”

However, Dr Musa points out that not all families will welcome later start times and timings need to work with parents’ schedules too:

“Overall, the scientific evidence suggests that delaying school start times may be particularly beneficial for adolescents, while younger students may benefit more from consistent and early bedtimes and wake times. However optimal school start time may also depend on factors such as the community’s needs and preferences, and logistical considerations.”

The secret to good sleep

Regardless of the school starting time, Dr Musa is urging teens, in particular, to establish a consistent sleep schedule. “Our bodies thrive on routine and setting a sleep schedule can help regulate the body’s internal clock, making it easier to fall asleep at night and wake up feeling refreshed in the morning. It’s key to go to bed and wake up at the same time every day, even at weekends.”

Some of the key repercussions of long-term sleep deprivation include:

• Depression – feelings of sadness, hopelessness and a loss of interest in activities
• Anxiety – anxiety can lead to problems falling asleep, which can lead to a vicious cycle of anxiety and sleeplessness
• Impaired cognitive function, such as decreased concentration and memory and problem-solving skills
• Mood swings, irritability and emotional outbursts
• Risk-taking behaviour – a decrease in impulse control, which can lead to risk taking behaviour such as substance abuse

Dr Musa provides her top recommendations for helping to ensure a good night’s sleep:

1. Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock and makes it easier for you to fall asleep at night. Aim for at least 7-8 hours of sleep every night.
2. Establish a relaxing bedtime routine: This will help your body wind down and prepare for sleep. This could include taking a warm bath, reading a book, listening to calming music, or practicing meditation or deep breathing exercises. If any worries are present, make a brief note of them on paper and postpone problem-solving until the next day when they will be easier to resolve.
3. Be physically active during the day: Try to get outdoors as much as possible during the day as this gives you exposure to daylight which is beneficial for the regulation of our circadian rhythms and in-turn sleep quality.
4. Limit caffeine intake: Avoid consuming caffeine at least 7-8 hours before bedtime as it can interfere with your sleep quality and make it harder for you to fall asleep.
5. Create a sleep-friendly environment: Make sure your bedroom is dark, quiet and cool. Use comfortable pillows and a mattress and remove any distractions such as TVs, laptops, and phones.
6. Reduce screen time before bed: The blue light emitted by electronic devices can disrupt your body’s natural production of melatonin, a hormone that regulates sleep. Avoid using smartphones, laptops, and tablets for at least an hour before bedtime to improve your sleep quality.

Dr Musa, adds: “Quality sleep is like a mental health ‘super-power’. It is crucial to brain function, concentration, memory and emotional regulation. No matter our age, sleep really is the golden chain that ties our health and bodies together.”

Further information

Read our updated 2023 SchoolsCompared Guide to Sleep here.

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