College students can get better sleep with these tips

Irregular schedules, newfound freedom, endless social interaction, loud and crowded housing, late-night exercise and food washed down by booze or coffee energy drinks can all contribute to sleep deprivation in college, which can end up hurting grades and class attendance.

Adolescents typically need between eight and nine hours of sleep a night, but some studies suggest they typically get closer to six. Here are some sleep tips for college students (or anyone) looking to improve their sleep habits.

* Exercise regularly, but not after the early evening. Avoid caffeine after 2 p.m. Try to avoid late-night eating and alcohol, but don't go to bed hungry, either.

* Don't use electronics -- laptops, tablets, smartphones, etc. -- late at night. Not only will the content stimulate your brain, the brightness of the screen is comparable to a morning walk in the sun when it comes to waking you up.

* Make your bed a place just for sleep. Don't study, watch TV or do anything else there (or not much else. Some colleges advise limiting your bed to the "three S's" -- sleep, sex and sickness).

* If you have early classes on some days, try not to sleep in on the others. Experts say a regular schedule is the most essential element of a healthy sleep routine.

* Try to avoid naps, and if you do nap, nap before 3 p.m. and for no more than 20 minutes. Otherwise you'll keep yourself up at night.

* Set your alarm clock -- but for the evening, at a reasonable bedtime. That way, you're less likely to need it in the morning (if you need an alarm clock to wake up feeling rested, you're not sleeping enough).

-- Associated Press