"The switch from daylight saving to standard time offers a reprieve for those who need more sleep. Clocks fell back an hour on Sunday morning and many people may have enjoyed an extra hour of slumber. Going forward, this change means darker evenings and brighter mornings and you can take advantage of that morning light to reset your sleep schedule. This can be especially helpful for teenagers who get chronically little sleep."
"More than other age groups, teens have to fight to stay on a schedule that doesn't match their biology. One reason is our internal 24-hour clock, the circadian clock, which you can think of "as the conductor of an orchestra of many clocks throughout the body," says Stephanie Crowley, a chronobiologist at Rush University in Chicago.. At the start of puberty, this orchestra of clocks decides hey, I want to stay up reeeeally late."
Switching from daylight saving to standard time yields darker evenings and brighter mornings, providing extra morning light that can be used to shift sleep timing earlier. Teenagers commonly experience delayed sleep timing and reduced homeostatic sleep pressure beginning at puberty, which makes them fall asleep later and tire more slowly. Three out of four high school students do not get enough sleep. Using morning light to reset circadian timing and reinforcing consistent sleep–wake schedules can help align teens' biology with school start times. Parental strategies that respect adolescent biology and use light exposure may reduce morning grogginess and improve sleep duration.
Read at www.npr.org
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