College may be some of the craziest years of some students’ lives. In spite of all the chaos, sleep may be the last thing on their minds. However, maintaining a steady sleep schedule has many long lasting benefits, beyond college years.

Sleep can improve academic performance. Though many students stay up late into the night to study for tests or to finish a paper, science shows that sleep is an essential element for better test taking in school. So how does one finish the work for class and still get a sufficient amount of sleep? It’s all about time management.

Plan out your time to get things done throughout the week. Avoid procrastination and do a little bit of work each day of the week. Try getting smaller things out of the way first and divide bigger, more daunting tasks into small, attainable goals. By better managing your time throughout the week, getting a good amount of sleep will be more attainable.

Consistent sleep schedules provide many health benefits. Sleep can increase students’ mood and awareness. A good sleep schedule will allow students to fall asleep more quickly, sleep deeply, and feel refreshed upon waking up. The clarity will increase memory, helping students with tests and assignments. Sleep also helps students bodies heal and reset. Without good or consistent sleep, students are likely to have a much more difficult time functioning. The National Sleep Foundation recommends sleeping at the same time daily, even on weekends. Maintaining a strict sleep schedule can “help you fall asleep and stay asleep for the night,” it said.

Things that may negatively impact good sleep are stress, moods, pain, and hormones, according to The Huffington Post. It is important to make time to unwind prior to going to bed. This time can consist of reading a book, listening to music, or another non stimulating activity. This also means no technology or bright screens. Bright screens stimulate the mind and prevent melatonin from being released. This time will help students’ bodies make the transition to sleep, increasing the amount of melatonin in their system. It also helps prepare their mind and distract them the day’s stress. It is a sort of meditation time.

Avoiding alcohol consumption and smoking before bed can also promote better sleep. Though it may initially create a feeling of relaxation, it can stimulate the body and actually lower the quality of sleep.

Creating a good sleep plan is essential to students’ health. Chaotic, scattered sleep times can lead to a higher risk of various serious diseases. It also increases the chances of becoming obese and developing diabetes. Lack of sleep ages students more quickly than those who maintain good sleep habits.

Overall, creating and keeping strict, healthy sleep habits has numerous effects, both short term and long term. The immediate being an increase in mood, energy, and overall happiness. The long term being incredibly reduced risk of getting multiple diseases.