Uninterrupted Sleep is important for the human body and mind. Waking up during the night can cause stress, grogginess, impaired cognitive ability, and a host of other problems the following day. There are natural remedies readily available (without prescription) for those that either have trouble falling Asleep or staying asleep. Before exploring these remedies, there may be some simple changes that you can make to help you not only fall asleep, but stay asleep. Here are five recommendations that may help you sleep through the night and have you feeling more energized in the morning.

1. Unplug

Did you know that your body will reduce the production of the melatonin simply because of the blue light produced by your electronic devices? The National Sleep Foundation recommends that people stop looking at their electronic devices anywhere between 30 minutes to two hours before they plan on going to sleep. Allowing the body to produce more melatonin will assist you in falling asleep faster and staying asleep.

2. Declutter Your Bedroom

According to House Method, clutter in the bedroom can cause feelings of stress and anxiety to rise, mainly because you’re thinking about the mess that needs to be addressed. Before going to bed, try to throw out trash strewn around your bedroom, fold or hang any clothes on your floor, and straighten up as best as you can. A clean room should lead to a less-stressed environment.

3. Watch What You Eat

What you eat throughout the day, and close to bedtime, is directly correlated to how well you sleep. Try to avoid spicy or fatty foods close to the time you’re going to bed. These foods are more difficult to digest and could lead to indigestion or acid reflux, making it much more difficult to drift off and get a good night’s sleep.

4. Get Into a Routine

Our bodies love routine and rhythm. Try getting into a routine where you’re going to sleep at a similar time every night. Your body and brain will adjust accordingly and release the correct hormones at the correct times. If you find yourself waking up in the middle of the night, you may be experiencing middle-insomnia. If you find yourself consistently waking up before your ideal wake-up time, it may be a sign of depression.

5. Set Bed Boundaries

Our brains rely heavily on association. The bed is no exception. If you find yourself scrolling through emails, napping, eating, or doing any other activities in your bed, your brain will dissociate sleep with your bed. This may be causing you to wake in the middle of the night. Your bed should be used primarily for sleep. Making this a habit will allow your brain to associate deep-sleeping with your bed.

For those that believe they are dealing with a factor that requires medical-diagnosis, such as sleep apnea or insomnia, consider speaking to your doctor about next steps.

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