No rest for the wicked: Or maybe it's just that the wicked don't get enough rest

Getting a good night’s sleep is a crucial and often overlooked aspect of maintaining a healthy lifestyle. Being well-rested is of such importance it is included — along with diet, exercise, stress management and healthy relationships — in what some health professionals refer to as the Five Pillars of Wellness.

According to the National Center on Sleep Disorder Research at the National Institute of Health, one in three adults do not get the minimum seven hours of sleep that are recommended.

One of the most important ways of maintaining good sleep hygiene is maintaining a consistent sleep schedule. Setting aside eight hours to sleep, as well as going to bed and waking up at roughly the same time each day, help regulate the body’s internal clock. This can help make it easier to fall asleep and stay asleep, according to experts at the Division of Sleep Medicine at Harvard Medical School.

Paying attention to food and beverage intake near bedtime is another important step in keeping good sleep practices. Avoiding the consumption or ingestion of large meals, nicotine, caffeine and alcohol for at least three hours before sleeping is recommended.

Although alcohol may aid one’s ability to fall asleep, it can contribute to waking during the night and less restful sleep, according to Harvard Medical. Avoiding fluid intake before bed may help limit how many bathroom visits are needed during the night.

Another way of preparing the mind to sleep is creating a restful sleeping environment. For many people a good sleep environment is typically dark, cool and quiet. Exposure to light and other stimuli may make it hard to sleep. Using blackout curtains, sleep masks, earplugs and fans may help with falling and staying asleep, according to officials at the Mayo Clinic.

Also, avoid activities with excess light, especially the blue light emitted by the screens of phones, tablets and computers. According to experts at the American Academy of Sleep Medicine (AASM), all electronic devices should be turned off at least 30 minutes before bedtime.

If falling asleep takes more than 20 minutes, the AASM recommends getting out of bed and doing a light activity such as reading until sleepiness sets in.

In the same vein, creating a routine around bedtime may help promote good sleep. Doing relaxing things such as taking a bath, watching TV or reading a book may help the body and mind prepare to transition to sleep.

Napping during the day can be a major problem when it comes to getting eight hours of uninterrupted sleep each night. If naps are needed during the day, limit them to 20-30 minutes and make sure not to nap too late in the day, according to Harvard Medical.

Exercising early in the day can help promote better sleep, according to the Mayo Clinic. However, exercise should not be done close to bedtime because physical activity promotes the release of the hormone cortisol, which activates the brain to stay alert.

Many medications are known to affect sleep, according to the American Sleep Association. Talk to your doctor if you are on sleep-affecting meds. Often, medications can be switched or the dosage adjusted.