Andrew Huberman· PhD
So I think with adolescents and teens it makes sense to kind of give them a little bit more rope in terms of allowing them some leeway to adjust their own schedule.
Loading…
The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
So I think with adolescents and teens it makes sense to kind of give them a little bit more rope in terms of allowing them some leeway to adjust their own schedule.
Every Sunday: the week’s new conflicts and verdict changes — and nothing else.
Native comments, Twitter mentions, and Reddit threads about this claim — surfaced together so the conversation isn't fragmented across platforms.
Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
Would love a "what would change this verdict" RSS feed. Sign me up if it exists.
So I think with adolescents and teens it makes sense to kind of give them a little bit more rope in terms of allowing them some leeway to adjust their own schedule.
no wonder they've got such a sleep pressure that is forcing them to try and sleep until like 1:00 or 2:00 in the afternoon
we are getting them up way too early you can even put them to bed at you know 9:00 or 10:00 and say sleep they can't biologically so they won't be sleeping as well during the week so at the weekend they're trying to sleep off a chronic debt that we've sampled them with during the week due to early school start time
but it's not their fault firstly because their biological rhythms their circadian rhythm wants them to be asleep latent into the morning and into the early afternoon and secondly they've got this huge data of sleep that they're having a rebound from in terms of sleeping trying to sleep off that debt that the school systems have given them as well
you know the pulling the covers off at the weekend when these kids are sleeping in for two reasons firstly they're sleeping in because naturally their biological circadian rhythm moves forward in time so they they want to go to bed later and wake up later it's not their choice they don't get a choice in that a biological it's hardwired
to them being a teen where your chronotype fast forwards in time and this is a problem for early school start times where you're putting kids to bed at 9 00 pm and saying you've got to go to bed because you have to wake up at five o'clock in the morning to catch a 5 30 bus for a 7 15 start time well there's no point in saying that it's not their fault that they're now in bed and it's 10 30 an hour and a half later and they can't fall asleep as a 15 year old because their chronotype has moved forward in time they want to go to bed later and wake up later nothing they can do about it it's biology
then being a teen where your chronotype fast forwards in time and this is a problem for early school start times where you're putting kids to bed at 9pm and saying you've got to go to bed because you have to wake up at five o'clock in the morning
School start times vs. teen biology
As you hit adolescence your circadian rhythm later. It shifts later. So you're I mean, I go to bed at midnight instead of you know.
10 minutes of bright outdoor light within the first hour of waking anchors the circadian phase and improves sleep onset that night.
Morning sunlight exposure shifts the cortisol awakening response forward, improving daytime alertness.
Long-term morning sunlight reduces age-related macular degeneration risk.
Sleep regularity predicts all-cause mortality more strongly than sleep duration.
Tracking deep sleep on a wearable accurately reflects EEG-measured slow-wave sleep.
Caffeine has a half-life long enough that consumption after 2pm measurably degrades deep sleep in slow metabolizers.