Young adulthood is a pivotal time for forming sleep habits. For better or worse, it can set the pattern for life. But it's never too late to change. Even the chronically out-of-whack can get into a good cycle by diligently following suggestions offered by the St. Thomas Center for College Sleep:

• Make an effort to go to bed and get up at the same time every day.

• If you need an alarm to wake you, you didn't get enough sleep.

• If you nap, do so for 20 minutes. If you nap much longer than that, you'll wake up groggy.

• Avoid caffeine and energy drinks at least six hours before turning in.

• As bedtime approaches, turn off phones, laptops, tablets — anything with a screen — and leave them off until morning. "We recommend a digital detox 30 minutes before bed," said Birdie Cunningham, associate director of health and wellness at St. Thomas.

Kevyn Burger