By Freelance Writer and Novelist Denise Turney

What would you trade for deep refreshing nighttime sleep? We’re talking the type of sleep that finds you feeling a sort of rebirth come morning. When you wake up, there’s no headache, no stiff joints and not a hint of dissatisfaction. You might even recall the sweetest dreams. And, rested – do you ever feel energized.

Reasons to Use Natural Sleep Aids

Believe it or not, there may be millions of people who’d be willing to make a lifestyle trade to get refreshing nighttime sleep. In fact, the Sleep Association reports that 50-70 million adults in the United States are dealing with a sleep disorder. Additionally, symptoms of those sleep disorders include falling asleep during the day and snoring.

Also, Centers for Disease Control and Prevention (CDC) reports that not getting enough refreshing nighttime sleep may be linked to chronic disease. Among the chronic diseases linked to insufficient sleep are diabetes, depression, obesity and cardiovascular disease. Even more, sleep affects weight because sleep impacts the hypothalamus. This is the part of the brain that regulates energy and appetite.

How to Mute Snoring and Gain Refreshing Nighttime Sleep

Snoring is top of the list when it comes to reasons why people struggle to get and stay asleep. If you’re the one who’s snoring, to mute snoring, you could lose weight. Other ways to mute snoring include sleeping on your side, avoiding caffeine and relaxing 30 to 60 minutes before heading to bed. Furthermore, to mute snoring, you could try nasal strips and relieving nasal congestion, according to the Mayo Clinic.

On the other hand, if you’re not the one who’s snoring, wearing sleepbuds may be a good choice. Another thing that you could try is listening to a deep meditation tape while you sleep. However, if snoring isn’t what’s keeping you from enjoying refreshing nighttime sleep, there may be better options.

Natural Sleep Remedies

For instance, you could journal about a work project that’s concerning you. You could also journal about intrusive stress related thoughts. As odd as it may sound, writing down what’s troubling you can be an effective way to eliminate worry. And isn’t that what often keeps you awake at night?

That’s why the best sleep aid may be to sit down and chill for an hour before you go to bed. Fortunately, it’s not as hard as it may seem, even if you’re a workaholic. Simply schedule relaxation into your evening similar to how you schedule a conference call.

It really is that simple. While you’re relaxing, consider reading a book. The key is to read a book that helps you to relax. Or you could listen to smooth jazz or another relaxing music genre that you love. Avoid drinking coffee, alcohol or soda. Remember, you’re trying to relax.

Things To Help You Enjoy Refreshing Nighttime Sleep

Here are more ways to sleep better. Some of these actions may work like a natural sleep aid for you:

• Sleep on two pillows to raise your head.
• Attend support group meetings if you’re dealing with grief, trauma or stress. Doing so could help you to relax during the day and at night.
• Avoid eating spicy food. Nothing like heartburn to wake and keep you up at night.
• Soak in a scented bubble bath.
• Use a full spectrum lamp during the day if you’re dealing with seasonal affective disorder.
• Drink a warm cup of caffeine-free tea with your dinner.
• Eat a light dinner.
• Perform yoga or stretching exercises before bed.
• Meditate before you head to bed. You also might find it helpful to sit on the side of the bed and breathe deeply for 5 to 10 minutes before you climb beneath the covers.
• Adjust the heating and cooling in your home, as needed.
• Finish work during the day to avoid thinking about a long list of tomorrow “must dos”.
• Exercise outdoors for 45 to 60 minutes a day. If you can’t exercise outdoors, do indoor exercises.
• Eat cherries or drink cherry juice (cherries have natural melatonin)
• Make smart money decisions to steer clear of money worries.
• Wash your bed linen regularly. It feels good to sleep on clean, scented bed linen.

Best Sleep Aid

The best sleep aid may be a natural sleep aid. As previously mentioned, relaxation and worry elimination may be the best paths to refreshing nighttime sleep. But, if you’re juggling a busy schedule, this may not be a cakewalk. If natural solutions don’t prove effective, consider working with a professional who has experience working with sleep disorders.

For example, an experienced professional could test you for sleep apnea, depression, restless leg syndrome or a urinary tract disorder. A professional could also run tests to see if you are experiencing low vitamin D, melatonin or another vitamin or mineral deficiency.

The good news is that you can get melatonin for sleep over the counter. Yet, if stress and anxiety is in play, melatonin for sleep may only work for a week or more. But don’t give up. It may take weeks before you realize lasting results. Keep trying different natural techniques until you start sleeping more deeply more frequently.

Refreshing Nighttime Sleep Benefits

It’s well worth it, because lack of sleep can cause more than daytime drowsiness. Lack of sleep can affect memory, concentration, mood and alertness. The Sleep Association shares that driving while drowsy causes more than 40,000 auto injuries.

Depending on your job, refreshing nighttime sleep could prevent surgical mistakes. If you’re an airline pilot, getting enough sleep could prevent accidents. The same applies if you operate heavy equipment or work with dangerous chemicals.

Also, refreshing nighttime sleep gives you more energy. It’s this energy that could extend your patience. And it’s increased patience that can improve your communications and relationships. In fact, sleep impacts energy, patience, communications, relationships, physical health, weight and mood. Sleep impacts so much, it’s worth it to keep trying natural sleep aid solutions until you find a solution that works for you.

Stay Open

As another tip, after you find a natural sleep aid that works for you, stay open to making changes. For instance, you might find that you sleep better during summer and winter, when you have the air conditioner or heater humming. Or you might find that you sleep better during autumn or spring, when outdoor temperatures are milder.

In this same vein, you may find that hanging dark curtains in your bedroom makes it easy to keep sunlight from disturbing your sleep. Just make sure that you don’t start over sleeping. As tempting as it might be, sleeping too much can make enjoying refreshing nighttime sleep harder.  Fortunately, there are several natural sleep aid options. Here’s to a good night of sleep.