>> When I don't sleep well at night,
I'm very lethargic and I'm very cranky.

>> When I haven't got enough sleep,
I feel tired I can't focus well.

Just generally, I'm not effective.

I'm not capable of really
being a student that day.

>> My brain becomes very foggy.

I have such low energy that
I start nodding off in class.

>> I've sort of made it my mantra, like, don't
listen to yourself first thing in the morning.

Because when I get, like, barely any sleep, I
keep telling myself, maybe I could call in sick.

Or maybe I could just, like, take
the day off and just sleep in.

But I still have to force myself through
the day because I can't get away with that.

>> You know, you tired your concentration
level is down [brief laughter].

You fall asleep, you know.

And so, it's important to get that sleep.

>> The reasons I might not
get a good night's sleep is

because I'm anxious for the
midterm that's tomorrow.

>> I'm on the internet and just watching
videos or I'm going out with friends

and they say, well let's stay till midnight.

>> Stress and anxiety.

Sometimes it's body pain.

>> So, I'm researching and I, you know,
before you know it, you did for hours.

Finally, you get finished and it's like
3:00 in the morning, oh [brief laughter].

>> The main contributing factor
would be a new video game.

I have a problem when it comes to getting into a
new video game, where I forget what time it is.

You kind of trick yourself
into thinking, you know,

I can get away with, like, seven hours of sleep.

And then you kind of push that
time, like, even farther back.

Like, I get away with six hours
of sleep, five hours, four hours.

But suddenly, you have, like,
three hours of sleep.

And then at a certain point you
decide okay, maybe I can get away

with just, like, not sleeping tonight.

>> After a great night sleep, I feel alive.

>> Oh, I feel a lot better
after a great night's sleep.

I wake up, like, not dreading the day.

I have a lot more positive attitude.

And I feel a lot more motivated
to just work through everything.

>> I am ready to take on the day.

Yes, I can do this!

I feel confident.

I feel joyful.

>> So, when you're really ready
for sleep and you lay down

and go to sleep, you wake up really refreshed.

>> Yeah, sleeping is good [brief laughter].

>> I don't get a great night's sleep, unless
I get a good workout, good diet that day.

>> Leaving caffeine alone.

Don't eat sugar.

All of that can stimulate you to the point
where you're not getting a good night's sleep.

So, I have weaned myself off of those
products and I sleep much better now.

>> I go to bed at 9:00, so that if worst
case scenario, I can at least wake up early.

>> So, this might not come
as a surprise to some people.

But for thousands of years plants such as hops,
passion flower, chamomile and valerian root,

have been used to help for sleep.

>> Did you know that taking a nap has
been shown to increase memory retention.

Especially, right after learning.

Keep it under 40 minutes.

Some college health centers
have a room just for resting.

Check yours out.

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