Antonio Chan, M.D., a specialist in cardiology and sleep medicine at Chanwell Clinic in San Jose, offers tips that can get you the most sleep out of your night.

1. Create a regular sleeping pattern. After puberty, your internal clock begins to shift. Once it does, it is difficult to fall asleep or wake up at any time other than the time set by your internal clock. By following a sleep a schedule, you allow your body to sleep and wake at certain times.

2. Create a "pre-sleeping" routine. Before you sleep at night, try doing something that may sooth the mind, such as reading a book, or listening to calming music. However, activities such as watching television or going on Facebook do not have calming effects, as the bright light from the screen causes the brain to stay alert.

3. Limit your caffeine intake. Although students often rely on caffeine to stay awake during school, it only makes it harder to sleep at night. Try to drink no more than one or two cups of caffeinated drinks a day and try not to drink caffeine after 1 p.m.

4. Move the computer and television out of your bedroom. These devices can be very distracting, and by moving them to a less accessible location, you are less likely to stay up at night.

5. Take naps. A quick after-school nap can refresh you and can also help you make up sleep loss from the night before. However, try not to nap longer than an hour or after dinner, because this can interrupt your nighttime sleep pattern.

6. Live a healthy lifestyle. Regular exercise and a healthy low-alcohol diet are vital for sleep. These habits will give your body the nutrients needed for a better, quicker and longer sleep at night. Avoid drugs, because they contain harmful stimulants–such as nicotine–that disturb sleep.