How many of us have gone to sleep in the wee hours of the night, only to wake up feeling groggy and tired? You probably thought that going to bed earlier would cure the problem--but unfortunately, it's not always that simple. A new study has found that the later work starts, the more sleep workers get, meaning that later start times are actually better for your health! 

Why Work Starting Later is Good for your Health

Sleep scientists are arguing that work should start later--around 10:00 a.m., for example. This is based on a large survey that found that when work or school started at 6 am, workers got on average only 6 hours of sleep. For every hour that the start time was pushed back, they got an additional 20 minutes of sleep. Thus, say the researchers, the best way to ensure that people get 8 hours of sleep is to push the start time back to 10 or even 11 am. 

This isn't a new idea; in fact, just last year, the American Academy of Pediatricians suggested that school start times be pushed back in order to improve sleep patterns for children and teenagers. 

The American Academy of Sleep Medicine recommends that everyone get 7 to 9 hours of sleep per night, although many Americans only average 6 or less. Lack of sleep produces a wide range of health and cognitive problems. However, as everyone knows, sleep patterns become a habit that can be hard to break. 

Shifting Circadian Rhythms 

Sleep is primarily controlled by the body's circadian rhythms. Your body can tell when it's time to sleep based on the light level outside. In the absence of artificial lights, most people naturally wake up when the sun rises and feel sleepy when it gets dark.

However, artificial blue light coming from electronic devices can mimic sunlight and throw off our circadium rhythms. Nowadays most people are shifted three to four hours out of phase with sunrise--explaining why so many people struggle to get out of bed in the morning to meet a 6 am start time; and even more importantly, find it impossible to fall asleep at 9 or 10 pm the night before. 

Age and genetics also influence our circadian rhythms. Teenagers in particular tend to be shifted very late out of phase with the day (meaning, they are natural night-owls). As people age, they gradually shift back into phase with the day and tend to turn into natural morning people. 

Getting Your Sleep Back on Track

Pushing back start times would be a win-win for both employers and employees! You will be better rested and you'll do better work. Try convincing your boss that everyone will be more alert and productive if work starts later...it's worth a try, right?

When that fails, you can try retraining your body's circadium rhythms using light therapy. A wake-up clock that simulates sunrise is reported to be very effective in waking even confirmed night-owls. Sitting in front of a special bright-light device for an hour or two every morning can stimulate your brain into believing it's daytime. However, the most important part of training your body clock is to avoid blue light in the evening. Unfortunately, that means no TV or computer screens. Some companies have started selling goggles that block blue light--intended to be worn in the evening--and preliminary results indicate that this simple fix works quite well in convincing your brain it is, indeed, nighttime. 

If you're having trouble sleeping or getting up in the morning, contact us for a sleep study to find out why. Your health depends upon getting sufficient amounts of good sleep. 

What time should your workplace or school open? Tell us in the comments!

Photo Credit: Alan Cleaver