Of course, even the best sleepers sometimes have sleepless nights. If you are someone who typically sleeps well but occasionally finds yourself awake at 3:00 A.M., try not to stress about it. Get out of bed and clean the kitchen. Do a load of laundry. Try to be easily active without turning on a lot of lights or doing something that requires a lot of thought. You can even take a shower. The heat may help you feel tired.

You also can consider having a snack. In fact, you might try having this snack a few hours before bed if your insomnia continues. The snack, however, has to be specific. It should include a little bit of low-fat protein (e.g., a slice of cheese or a tablespoon of cottage cheese) and more complex carbs, such as a serving of whole-grain cracker or a slice of whole-wheat bread.

Other foods that help you sleep are those rich in the B vitamins, such as peas and lima beans. Also, people who don't eat enough iron, calcium, and other minerals are thought to have sleep problems, so if you're having trouble sleeping, strive for a balanced diet throughout the day, and see if that helps.

Also consider that you might not be able to sleep because something is on your mind. If this is the case, get out of bed, put a low light on, get out some paper and a pen, and start writing. Write out everything that comes in your head — what's worrying you and what you think you might want to do about it. Keep writing until you have nothing left to say.

If the same thing happens the following night, then promise yourself you will share your worries with someone. Often, just getting your feelings out will help you feel better, but if your sleeplessness lasts over a couple of days, it may be time to talk about what's on your mind.

Try not to let your worries get in the way of your health and wellness, because you can take charge of your concerns. Expressing yourself and finding someone who will listen and support you can give you back your rest. The good news about talking out your problems is that not only will you sleep better, but you might also find a way to fix what's worrying you in the first place.