It seems there is just no end to the obstacles that get in the way of a good night's sleep, from your husband who hogs the covers to the worries that fill your head, (and everything in between such as dogs barking, cat scratching to get in/out, kids have nightmares.....).

These are a few solutions to get back that precious slumber you need:

EAT FOR BETTER SLEEP

• Let breakfast set an example for all the day's meals.  Eating fiber-rich, low-fat foods slashes your odds for acid reflux, constipation and hearburn (these gastrointestinal ills trigger discomfort and sleeplessness at night).  So start your morning with healthy fare (whole-grain cereals, breads, fruit).  Then stay the course all day with grains, vegetables, beans and lean meats and cheeses.
• Cut back on sodium at lunch.  Go lighter with the soy sauce on your sushi and don't double your sandwich's side of pickles.  A midday meal that's high in salt or MSG can keep you bloated come evening (which can make it hard to find a comfortable sleeping position).  Plus, you wake up wanting water.
• Curb late-night cravings.  You'll never fall asleep if you're battling hunger pangs.  So have a few crackers or a slice of toast; carb-rich foods lead to the greatest production of serotonin, a feel-good, sleep-inducing brain chemical.

GET ON A SMARTER SCHEDULE

• The Problem:  You drift off reading at 9:30 p.m., then wake at 5 a.m. and, frustrated, can't fall back to sleep.  Guess what? You've gotten enough sleep which for most adults is between seven-and-a-half and eight hours a night.  The Fix:  Start your day at 5 a.m.--or end it later.  Delay bedtime by two hours and you should naturally doze until 7 a.m. within a week.
• The Problem.  You feel sleepy at odd hours during the day, and then may feel awake at night.  Chances are you don't go to bed and wake up at a consistent time, so your body doesn't know when to prepare for slumber with a change in temperature, metabloic rate, etc.  The Fix:  You guessed it.  Establish regular times to turn in and wak up (note:  it may take two weeks for you to get used to a consistent schedule.)
• The Problem:  You find it hard to go to sleep and get up on time during the workweek.  You're probably staying up late on weekend nights, and then sleeping in to compensate.  That wreaks havoc on your weekday sleep schedule.  The Fix:  Don't stay up more than one and a half hours past your normal weekday bedtime on weekends, and don't sleep in for more than an extra half hour.  Shake the urge to stay in bed by making an a.m. date to walk with a friend or have breakfast out with your husband, walk the dog.

BEFORE-BEDTIME DO'S AND DON'TS

BAD HABIT:  You go nonstop--answering e-mails, picking up toys--right up until you collapse in bed.  WHY:You're up mulling over, say, a parking ticket or a tiff with a friend becuase you're too busy before bed to think about the day's events.  A BETTER BET:  Take a quiet five minutes, after dinner to mentally review any concerns, such as a pending deadline.  Also write a to-do list (tell yourself these topics are off-limits until tomorrow) to avoid waking up with worries about forgetting an important task.

BAD HABIT:  You paint your fingernails or remove polish at the end of the day.  WHY:  Chemical vapors can be powerful stimulants.  A BETTER BET:  Counteract those rousing odors:  slip a lavender sachet inside your pillowcase.  Or do your primping at least two hours before bed.

BAD HABIT:  You and your guy discuss the kids' behavior, the logistics of carpooling, and so on, at bedtime.  WHY: You're carrying the challenges of your day under the covers, so you can't relax.  A BETTER BET:  Set the alarm 20 minutes earlier and talk in the a.m.  As for pre-bed activities, read, listen to soothing music together, or make love to enhance sleep.

SLEEP HELPERS

Sleep Aid:  Herbal remedies:  valerian   Valerian root activates brain chemicals that induce sleepiness.    Valerian root speeds the onset of sleep and is safe, according to several studies.  Recommended dose is 600 mg. 30 minutes to two hours before bedtime.

Sleep Aid:  Tea made from the flowering herb chamomile is a centuries-old sleep tonic.  Warm milk is a time-honored folk remedy for insomnia.  You get sleep-inducing benefits not from a secret ingredient but from the relaxing ritual of preparing the brews and slowly sipping something warm and soothing.

WE HOPE THESE TIPS HELP YOU TO HAVE A WONDERFUL NIGHT OF WELL-DESERVED SLEEP!!