Briefly speaking: Sleepless in Davis

Sleep is important to everyone, but college students are getting less shut-eye than ever. Lack of quality sleep can lead to a depressed immune system, irritability, fatigue, poor concentration and depression -- all factors which negatively affect academic performance.

A survey of UC Davis students conducted by the National College Health Association in the spring of 2005 revealed that little more than 12 percent of students reported feeling well rested six to seven days of the week.

"That leaves a significant portion of the student population in sleep deprivation," says Jonathan Stahl, health educator at the Cowell Student Health Center.

In fact, nearly 30 percent of students in the survey reported that sleep difficulties affected their academic performance -- a higher figure than the national average of approximately 25 percent.

So how can students improve the quality and quantity of their snooze time?

Unplug and unwind

Students live in a 24/7 society that is always plugged in -- to the Internet, a cell phone, instant messaging and e-mail. Turn it off and step away; allow time to unwind by taking a bath, reading a book or listening to quiet music.

In general, Stahl says students' schedules are off the wall. Classes may start at 9 a.m. some days and 1 p.m. on others -- all the more reason to establish a routine bedtime, he says.

Students with roommates may find it doubly difficult to do this, but communication goes a long way toward working out a time for lights out. If a roommate does need to stay up longer, Stahl suggests using earplugs, eyeshades and humidifiers or another source of white noise.

More tips:

• Get outside first thing in the morning; fresh air boosts mental alertness.
• Limit caffeine to the morning or early afternoon.
• Avoid alcohol and nicotine, which also inhibit quality sleep by suppressing certain stages of deep sleep.
• Exercise daily, but not late at night.
• Use the bed only for sleep, not studying or instant messaging. The bed shouldn't be confused with a chair in the library.
• Keep the sleeping area clutter-free. A neat and clean environment is more relaxing.
• Catch a nap when possible -- less than 30 minutes or more than 90 minutes, due to the body's sleep patterns.
• Avoid pulling all-nighters. There is a point of diminished return, Stahl says, and these aren't really helpful.