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Once upon a time, falling blissfully asleep was the prize at the end of a long day. But for millions, finding restful, uninterrupted sleep has become as obscure as the perfect pillow.

Sleep should be as natural as breathing, but according to the National Institute of Neurological Disorders and Stroke, nearly 70 million Americans experience significant chronic or occasional sleep problems.

Routinely, we give ourselves permission to skimp on the seven to eight hours of sleep, the average most adults need nightly. We caffeinate or overmedicate ourselves, eat and drink excessively, push, work and drive   too far. We rationalize that we’ll catch up, but we hardly ever do.  

Our abuse ultimately leads to more than 80 classified sleep disorders. The three most common are insomnia, or lack of sleep; obstructive sleep apnea, or disrupted sleep; and narcolepsy, or excessive sleep.

Long-suffering and bleary-eyed patient Susan is a case in point. Too drowsy during the day to stay awake, her insomnia was becoming a health and safety hazard. “When I found myself nodding off while driving, I decided I couldn’t ignore the problem any longer,” she recalls. That’s when she decided to learn more and seek help.

It’s a cyclical pattern often seen by health professionals: Rumination over problems causes lack of sleep. Then, lack of sleep provokes further anxiety, a pattern Psychiatric and Counseling Associates therapist Nancy Minsey knows all too well.

If counting sheep into the wee hours isn’t working, try any combination of these remedies: •    Warm milk releases tryptophan (an amino acid) which, in turn, releases relaxing serotonin in the brain. •    Be consistent. Aim for seven to eight hours a night. You’ll be thinner and live longer. •    Do eat a light carb-rich snack to quell midnight hunger. •    Exercise helps to alleviate stress and promote slow-wave deep sleep. But the closer you exercise to bedtime, the more it will cause alertness. •    Herbal tea works magic on sleep. Try chamomile, hops, passion flower and lemon balm or a ‘sleep-blend’ of your own. •    The older you get, the less your body excretes caffeine. Cut down on coffee, tea, soft drinks and chocolate. While you’re at it, skip the nicotine too. •    Nix the nightcap. Alcohol disrupts REM or deep-sleep dreaming.   •    Try turning off the TV or at least the sound. •    Set aside time for meditation. Use your waking hours to make a to-do list or solve troubling issues.

“It’s been clearly documented that sleep problems can be one indication of underlying depression or anxiety,” she acknowledges.   

Wayne Foutes, director of Research Medical Center’s Sleep Clinic, routinely observes the effects caused by lack of deep, restful sleep. “Relief for obstructive sleep apnea is a positive step toward feeling refreshed and healthy,” he says. “Without treatment, sleep apnea leads to heart problems, diabetes, stroke and high blood pressure. In some cases, it triggers mental health issues.

“By the time people come to us, they have been referred by their physician. Our goal for sleep study is to determine the evidence of sleep disturbance (sleep apnea, restless leg syndrome) then report back to the physician who can recommend treatment possibly with a C-PAP (Continuous Positive Airway Pressure) machine, medication, etc.”

Not everyone with a sleep disorder  warrants a C-PAP machine to help them breathe, though. For many, treatments range from bright-light therapy, often associated with jet lag or shift work, to melatonin, cognitive behavioral therapy or mouth guards.

Other measures include prescription medication, air filtration systems, white noise machines and, in extreme cases of obstructive sleep apnea, surgery.

But if your sleep disturbance is only minor, your answer might be as simple as creating the conditions for sleep.

“A good night’s sleep is grounded by a good mattress and pillow,” says Courtney Fuchs, owner of eco-friendly store It’s Only Natural. “Instead of the standard coil mattress, we promote Pure Grow wool and organic cotton mattresses and pillows. Not only is wool cooler than foam, it emits no harmful gasses. Similarly, we offer latex, which sounds manmade but isn’t. Rather, it’s all natural from the rubber tree.

“As vital as the mattress is, the right pillow made from shredded rubber, Kapok from the silk of a fruit tree, or a light wool and cotton mix could be ideal solutions to the crick in your neck,” she adds.

Ursula Terrasi, owner of Scandia Down, has built a reputation on providing luxury products for the all-natural bedroom. “We want people to look forward to climbing into beautiful, organic bedding dressed with merino or cashmere blankets to high thread count Italian beechwood sheeting, or soft, nonallergenic down pillows, comforters, featherbeds and mattress pads,” she says.

Nebraska Furniture Mart’s broad selection of bedding makes it a one-stop shop for mattresses. NFM’s marketing manager, Katie Rager, says, “People are so much more interested in health and are willing to spend money on themselves for a good mattress. It might be organic, traditional coil, memory foam or latex. Regardless, people need to lie down and test a bed before buying. Look for comfort, which can eliminate back pain.  Have an open mind and get what is best suited to you.” 

Sinking into a downy nest of feathers is certainly one possibility for a satisfying night’s rest, or you can always “sleep sitting up,” recommends Marla Antos, manager of the south Johnson County La-Z-Boy store. “We have so many people who ask about purchasing a recliner for sleep. Often, health issues dictate a vertical sleeping position.  The foam construction and choice of options for mobility lift or power lever is perfect for those who require help or want these special features. Add therapeutic heat and massage and the chair ‘bed’ is just the right choice for many.”

What you put around your bed might also lull you into eight hours of respite.

Connie Kremers, Indigo Wild’s queen of culture, likens lavender to a lullaby. “Our soy-based Zum Glow candles feature essential oils and lead-free wicks,” she says. “Also popular is lavender home and body spray and lavender rub; these products, plus many others, have a calming, sleep-inducing quality.”

The folks at S-Scents in Hawthorne Plaza mix potions for people wanting a restful scent at bedtime. Custom formulas or a whiff from a sleep-ease inhalation bag filled with lavender, hops and valerian is a great sleep inducer.

If you’re still in the dark but it’s not enough, try an eye pillow that can be chilled or heated. If the eye pillow is too claustrophobic, get black-out window shades that easily turn day into night.

 Perhaps sound is the key? Brookstone at Oak Park Mall offers the Tranquil Moments Sound Therapy acoustic system, which might welcome you to dreamsville with a range of pleasant sound programs.

In addition, Brookstone offers air  filtration devices, many with HEPA (High Efficiency Particulate Air filter) systems that purport to remove 90 to 95 percent of the pollen, pet dander, tobacco smoke, mold, dust mite allergens and household dust in the air. Pollutant-free air reduces allergies and asthma while helping you to breathe and sleep better.

Nighty night!