Sleep is a real issue, particularly when you’re a student. In high school, you probably stay up super late doing homework only to wake up super early to get to first period on time, and those seemingly inevitable all-nighters.

Thankfully quality snoozing isn’t as elusive as it seems, but before we get to solutions, let’s talk science. Teenagers’ body clocks are biologically programmed to go to bed late and wake up late. Why? Teens release melatonin (the sleep hormone) later in the day than adults do, which explains why you probably don’t get tired until at least 11 p.m. Going to bed later makes it harder to fit in eight solid hours of Zs, meaning you’re probably going to encounter some negative effects. Lower grades in school, poor concentration, moodiness, and poor performance in athletics and other extracurricular activities are all effects of sleep deprevation.

A University of Minnesota study also found that students who slept less than eight hours “reported significantly more symptoms of depression, and greater use of caffeine, alcohol, and illegal drugs than better-rested peers.” Yeah, sleep is way important. Read on for sleeping tips!

Stick to a schedule.
It’s important to go to bed at the same time each night and wake up at the same time every morning—weekends included. This helps regulate your schedule and body clock.

Get in the mood.
Setting an “electronic curfew” one hour before going to bed is a good way to do this. This means no phone/tablet/laptop usage and no TV watching (especially programs that are tense or violent). Instead, read a book or magazine or write in a journal. If you think you’ll cheat, enlist your sibling, or parent as an enforcer! Dim your lights an hour before you want to be asleep too, and maybe even take a nice relaxing bath 60 minutes before hitting the sack.

Be mindful of your overall health.
This may seem like common sense, but caffeine, and not getting enough exercise both affect your ability to get a good night’s sleep, not to mention your health in general. But if you just can’t kick your coffee habit, you can temper it a bit. It’s a good idea not to consume anything with caffeine (including soda and chocolate) after 4 p.m.

Mornings are important, too.
This is hard, but resist the urge to use the snooze button in the morning! You’ll only ensure yourself a bad sleep cycle. You can also use mornings to analyze your sleep patterns thanks to apps like Sleep Cycle and Sleep Bot. Although the electronic curfew rule is still a recommended tip, if you can’t bring yourself to stop the tweets and the Tumblr posts at least get these apps as an alternative. These apps data can help find you a better way to snooze.