Research has shown that academic performance is improved when a person has had the proper rest. Sleeping seems like the most natural of human activities, but surprisingly it’s not something that many college-age students do very well. Here are some general guidelines for enhancing your sleep performance.

1. Be consistent by going to bed at the same time and waking up at the same time– When you deviate from a sleep routine, it often takes days to get back into an effective sleep pattern.
2. Learn how much sleep you need – For most people, seven to eight hours of sleep is critical.
3. Wake up to bright light – Research has shown that you become more awake when there is a clear change in lighting.
4. Avoid bright light prior to going to bed – Many people find reading with a bedside lamp to be an effective way to get to sleep.
5. Avoid caffeine from coffee, tea, or soft drinks before going to sleep – Generally it’s good to avoid caffeine within 2 hours of going to sleep.
6. Review class material before going to sleep – this is good way to put yourself to sleep and there is learning that occurs in the process.
7. Avoid watching TV or using the computer in bed – you should only think of your bed as a place for sleeping, not as a place for leisure.

Taking a nap during the day can also be helpful. But be careful that you don’t nap too long. A fifteen minute nap can be very effective in refreshing you without making you groggy. A kitchen timer placed by your ear is an easy way to limit the time you nap..