Yawwwwnnnnnnn … do any of us get enough sleep anymore? There’s work, worry, family, a to do list the size of Mt. Everest. It’s not surprising that, one, you often don’t go to bed when you should and, two, even if you do, you can’t fall asleep or you wake up in the middle of the night and are wide awake.

A good night’s sleep is your body’s daily tune up. Study after study demonstrates the health-restoring power of a good night’s sleep. It must be long enough – usually around 7-8 hours – and it must be quality sleep. Tossing and turning for 8 hours doesn’t help.

So, great, you agree. But how to get it? To start, you simply have to make the commitment to get to bed at a time that will allow you about 8 hours of rest. I know you’re busy, but you’ll do everything better the next day if you get enough sleep. Caffeine or sugar is not a good substitute.

If you schedule your 8 hours but are having problems actually sleeping, here are some tips:

• Turn OFF all those electronic gadgets an hour or two before bed. The light emitted prevents you from falling into the deep sleep your body needs. Remove all these from your bedroom, too, or cover up the glow. To use your computer in the evening without killing your sleep, download the free f.lux software: Better lighting for your computer. It will adjust your computer lighting as the day moves into night to make it more conducive to getting to sleep. I started using it awhile ago, and I noticed a real difference. I was yawning at my computer (and noticing the hint to call it a day) instead of remaining bright-eyed and bushy tailed … and wide awake far into the wee hours.

• Along with keeping your bedroom dark, keep it cool enough. A cool temp encourages your body to fall into slumber.

• If your brain doesn’t give you any respect when you want to sleep, instead chatting at you about 101 items, keep a notepad by your bed. Jot down your questions, thoughts, concerns and list of the things you just remembered you need at the store before you go to sleep. Then tell your brain if it starts up: “Hey, back off buddy. I already put that on a list.”

• A bit of mediation or yoga before bed can help relax you, alleviate the day’s stress and quiet your mind. If you’re not a meditation/yoga type, a warm bath can do the same. Even a few minutes spent taking some deep, belly breaths will help.

• If a feeling of hunger, growling stomach, weakness or nausea are waking you up in the night, you may need a small snack closer to bedtime vs. attempting to obey the “no eating after dinner” rule. That doesn’t mean, though, you need a meal! Or a big cup of coffee or doughnut or anything else along those lines. Skip the sugar, caffeine, starchy items. I find that a bit of protein — which even could be simply some raw nuts — helps me sleep much better.

• Lavender is a natural sleep aid. Spray lavender hydrosol on your pillowcase, use some lavender essential oil dropped on a cotton ball and placed nearby or tuck fresh/dried lavender into your pillowcase.

• Guided sleep meditations also can help. You can download them through iTunes or at other sites like Amazon. Copy them to your mp3 player, put some comfy ear plugs in, and drift happily off.