Practicing good sleep hygiene key to forming healthy sleeping habits

Practicing good sleep hygiene key to forming healthy sleeping habits

When struggling to sleep, the practice of healthy habits will result in a good night’s sleep. Sleep hygiene, the practice of healthy habits when preparing to sleep, is an often-overlooked part of one’s everyday routine. Dr. Michael Uzelac of Sleep Airway Solutions emphasizes the importance of practicing good habits before going to sleep. 

“A lot of people are addicted to their TVs, phones, tablets, etc.,” Uzelac said. “The artificial LED lights block your brain’s production of melatonin, which helps you fall asleep. When you are on your phone or tablet while trying to fall asleep, you are actively sabotaging your attempt to sleep well.” 

The practice of proper sleep hygiene is not as intimidating as it sounds. The biggest thing that improves sleep hygiene is being conscious about the materials you put in your body. 

“If you drink or smoke cigarettes, you’re actively disrupting the body’s sleep schedule,” Uzelac said. “When you’re talking about alcohol, we all think of it as a depressant, which will make you lose consciousness, and that’s not real sleep. That’s a reason why you feel so bad when you’re hungover. Your brain never gets that opportunity to rest and go through all the stages of sleep.” 

Nicotine and alcohol’s effects on the body’s ability to sleep are vast. Many times, people don’t realize what they are putting into their bodies and how the smallest things can jumble the chemistry in the brain. 

“The human body, especially the brain, is a very delicate balancing act,” Uzelac said. “When you drink, smoke cigarettes, or even take a melatonin supplement, you’re actively changing the chemistry in your brain, that’s a big part of why you can’t sleep at night. Most people are guilty of it, but just being slightly more aware of the stuff you consume and put inside your body will help improve the quality of sleep.” 

When trying to get a good night’s sleep, ensuring the space is prepared with dark curtains and all your devices are turned off will go a long way in improving your sleep hygiene. 

“Make sure that when you’re going to bed you are sleeping on a mattress that’s comfortable,” Uzelac said. “When you sleep, your eyes are attracted to light, so making sure your area as dark as possible will help the production of melatonin in the brain and make entering the many stages of sleep easier.” 

The forming of good habits will not only improve your sleep schedule, but they will also help boost overall health in the process. Giving the body the appropriate amount of time to rest and recover from a long day will improve quality of life long-term. 

“Everyone needs their eight hours of sleep,” Uzelac said. “If you shortchange the body on sleep, you’ll end up waking up fatigued and sluggish. Breaking those bad habits like drinking pop before bed or falling asleep with the TV on will help immensely in improving your sleep hygiene.” 

If you are interested in the services Dr. Uzelac and the team at Sleep Airway Solutions provide, go to