Poor sleep hygiene can become a major health issue at any age, especially when you are under stress—or work the third shift. The U.S. Centers for Disease Control and Prevention (CDC) reports that 1 in 3 people in the United States don’t get the sleep they need regularly. Approximately 33% of American adults live with sleep deprivation.
Failure to get enough sleep can damage your mind and body. It can also make you accident-prone and at risk for irritability. Sleep deprived individuals can struggle to stay awake during the day while working or driving. Better rest and sleep hygiene means consistently getting 6-9 hours of sleep. When possible, taking a 15 to 20-minute power nap each day can also help keep you rested and refreshed.
Cleveland Clinic sleep medicine specialist Nancy Foldvary Schaefer, DO, MS, says sleep is “foundational to our health and wellness.” She indicates that getting enough and good sleep is necessary for cardiovascular, metabolic, and brain health.
Getting the needed hours requires a consistent bedtime routine and sleep environment. Experts suggest that you give yourself the same support rituals you would give your child or grandchild. Pamper yourself with a soothing sleep ritual that includes:
  • Preparing for bedtime with a hot bath, warm milk or tea, listening to or reading a story,
  • Reflecting on the day’s events,
  • Using a little aromatherapy to breathe in soothing fragrances if you do not have allergies, and
  • Slow down gradually, changing into your pajamas, and listening to soothing music to create a satisfying gateway for restful sleep.
If these methods do not work, consult with your physician. It may be time to probe what disrupts your sleep rhythms or keeps you under stress. You may get additional support through testing and assessment, sleep studies, prescription medications, biofeedback, learning mindfulness meditation, changing your daily routine to include exercise, and moving your bedtime to a later hour to make it easier to rest.
More Steps to Better Rest:
  • Keep a tidy bedroom.
  • Remove all electronic devices from your sleeping area. Create an electronics charging or docking station outside of your bedroom.
  • Ensure that your bedroom is just the right temperature that is not too hot, or too cool.
  • Work to rest and rise at the same time.
  • Use curtains or drapes that block the sun or outside lights.
  • Refrain from eating your last meal at least three hours before sleeping. This can help reduce the likelihood of indigestion and those blood sugar spikes that prompt waking up for midnight snacks.
Finally, Dr. Steven Marshall suggests maintaining sleep hygiene can improve your longterm health. Optimal sleep patterns of 6-9 hours a night can protect you from becoming overweight and contracting Alzheimer’s disease, heart failure, diabetes, and kidney disease. Good sleep habits can minimize the negative impact of poor sleep on your overall health and wellness.
The Cleveland Clinic and University Hospitals of Cleveland offer various sleep hygiene services. Contact Dr. Tina Water (216) 444-8072 ext. 9500 of the Cleveland Clinic’s Sleep Medicine Department to learn more about proper sleep hygiene. At University Hospitals of Cleveland, call 855-404-9456 to contact Adult Sleep Medicine, Pediatric Sleep Medicine, Behavioral Sleep Psychologists, and Sleep Surgery
Other Resources: 
How Sleep Impacts the Top Age-Related Health Concerns (ncoa. org)
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Her published literary works span the realm of refereed scholarly writing and technical writing to playwriting, memoirs and creative non-fiction. To date, her co-authored works have been widely anthologized...