College students are at a high risk of not getting an adequate amount of sleep. Varying class times, demanding work schedules, and busy social lives often mean that sleep is a low priority. However, being sleep deprived can contribute to memory problems and difficulty in logical reasoning; can interrupt physiological processes related to hormone function and blood pressure; and is associated with decreases in both efficiency and ability to concentrate. Still don't care about feeling tired? Routinely not getting enough sleep can also make it harder for your immune system to fight colds, and some experts propose that being fatigued is as impairing to driving as being intoxicated (falling asleep at the wheel results in as many as 1500 deaths annually). Also, because some hormones related to growth are reduced during sleep, there is thought to be a connection between inadequate sleep and obesity. But don't despair! There are several things you can do to help ensure that you get enough sleep.

Routine

Having a consistent bedtime routine is very important to getting enough sleep. It may include turning off the TV, radio, or computer half an hour before bed, taking a shower or bath, or reading (NOT your text book). Also, try to go to bed and wake up at the same time every day, even on the weekend. Keeping track of your sleeping habits may help you form a routine (click here for a 7-day sleep diary and here for a guide to using it).

Exercise

Getting exercise during the day will make falling asleep at night easier, although exercising within 2-3 hours of going to sleep will actually make it harder for you to sleep.

What You Use Your Bed For

Even in small dorm rooms, avoid watching TV, studying, working, or reading in your bed. Only use it for sleep and sex.

Don't Dwell

If it's possible, don't think about not being able to sleep, what time it is, how many hours you have left to sleep, etc. Doing so may lead to increased stress and anxiety. If you can't get to sleep after lying in bed for half an hour, get up and do something relaxing until you feel ready to fall asleep again.

Timing is Everything

Try planning ahead and avoid procrastinating so that you're not in a position in which you have no choice but to stay up all night studying for an exam or finishing a paper.

To Nap or Not to Nap?

If it's just not possible to get a full night's sleep, try taking a quick 20-30 minute nap in the early afternoon to help you get through the rest of the day. If you feel lazy for taking naps, just think of all the countries in the world that have scheduled mid-afternoon siestas.