Can't sleep? Here's all you need to know to get all the rest you need.

Ahhh, the bliss of sinking into your comfortable bed after a long, exhausting day--now this is the stuff dreams are made of. But while we all know the golden rule to getting enough sleep--turning in for at least seven to nine hours a night--not all of us are following it.

We polled more than a thousand ESSENCE readers and found that a majority of you (53 percent) get six hours of rest or less at night. That means you're missing out on sleep's benefits: the chance to decrease your risk of high blood pressure, weight gain, depression and more. The good news is that no matter what your sleep style or pattern is, we've got an easy fix. Here's your A-Z guide to gaining more restful nights (and happier mornings).
8 Secrets to Sleeping Like a Baby

The scent of lavender. The cozy feel of a duvet. Getting sleepy just thinking about them? That's because setting the scene for a good night's rest counts for more than you think. "The right atmosphere can make it easier not only to fall asleep, but also to stay asleep throughout the night," says Amy R. Wolfson, Ph.D., author of The Woman's Book of Sleep: A Complete Resource Guide (New Harbinger Publications). To make your surroundings more rest-ready:

1. PULL THE PLUG ON ELECTRONICS. Thanks to the light and noise they emit, computer screens and televisions stimulate your internal clock and can keep you wired well into the night. Shut them off, and resist the urge to snuggle up with your BlackBerry or PDA that's just as stimulating--at least 30 minutes before lights out.
2. COOL DOWN. Your body temperature naturally drops two to three degrees as it gets ready for rest. To help bring on the z's, let in some cool night air, or turn up your AC to keep the room temperature at 60 to 65 degrees. Researchers say this range matches what's happening deep inside the body and helps promote sleep better than warmer temperatures.
3. BREATHE IN RELAXATION. Studies show a connection between the nose and memory, which means you can train your brain to think of sleep with the whiff of a relaxing bedtime scent of your choice. For all-night aromatherapy, use a linen spray or your favorite body lotion in calming scents like lavender and chamomile.
4. BLACK OUT. Your brain associates light with being awake, so even a small amount from your window or the LED display on your alarm clock can push back your sleep time. Use dark shades on windows, keep your clock out of view, or use an eye mask to help shut out rays.
5. DO SOME SOUNDPROOFING. A carpet or rug can absorb environmental noise while you sleep. If that doesn't agree with your decor, hang heavy drapes on the windows for a similar effect.
6. GET CALM WITH COLOR. Experts who create the cocoonlike rooms you find at most day spas suggest that warm, earthy colors like taupe or moss green can induce the sense of relaxation that keeps you going back. To re-create the spa experience at home, skip bright, bold hues for your bedroom.

7. LIGHTEN UP. Going under the covers this time of year can cause you to overheat and wake up sweaty during the night. The same goes for heavy pajamas in fabrics like flannel. You'll want to strip down and listen up, for now, with more breathable cotton sheets and pj's.
8. DO WHAT FEELS GOOD. Makers of memory foam mattress pads may claim they ease an aching back, but the jury's still out on their real medicinal benefits. Whatever pillows, pads or covers you use to create your sleep-tight sanctuary, experts say only one thing matters: comfort.

Better Sleep in a Bottle

Is the quick fix of an over-the-counter sleep aid what you need? Here's how to tell

PICTURE THIS: You've been lying in bed for more than an hour, full of frustration and unable to do a single thing to doze off. If that's enough to make you want to try an over-the-counter (OTC) sleep aid, then you're not alone. Nearly one-third (29 percent) of readers polled said they have tried an OTC product designed to help them fall asleep. But think twice before you hit the drugstore aisle to find a product. It's one thing to use an OTC drug when work demands or a sick child have you suddenly unable to rest well at night. But, doctors say, anything beyond two weeks of missed sleep, and you should skip the OTCs and see a sleep specialist for an evaluation.

It's not the pills themselves that are a problem. "Most of the drugs you'll find really just give you the sleep-inducing side effect of an allergy medication," says David Rapoport, M.D., director of the Sleep Medicine Program at the New York University School of Medicine. The real concern with using these drugs is that a much more serious condition that could threaten your health, such as insomnia or sleep apnea, can go undiagnosed. (For those disorders, you may need to try behavioral therapy or a prescription drug as your first course of treatment.)

Opponents of OTCs add that these drugs won't actually improve the quality of your sleep and can even lose their effect if you use them for too long. Not to mention, if they linger in your system, you might be left groggy and still unable to function optimally in the morning.

If you find yourself resorting to OTC medication on a regular basis, stop using it and rule out a more serious condition by consulting your doctor. In the meantime, opt for herbal soothers like valerian root extract or chamomile tea.