If you don't want your best rest to happen during an important meeting at work or at your desk at 3 p.m., here's how to take back your night:

Step 1: Hit the sheets. We know, we know — the dog needs a bath, you've got 124 e-mails to answer and you have to do two loads of laundry before you can call it a day. But here's the thing: The chores can wait. Adequate sleep is as essential to a woman's health as eating and exercise. Stop feeling guilty about getting it. Is that really possible? Yes, if you prioritize what has to get done right now, and what can wait. Try this simple exercise: About an hour before bed, type up a to-do list of all the things you need to accomplish, print out the list, then ball it up and throw it in a wastebasket. The physical act symbolizes that you don't have to worry about these things until morning. They'll all be there safely on your computer and you can deal with them then.

Step 2: Do "z" math. Most adults require seven to nine hours of sleep a night. Since constant catch-up can make it hard to determine exactly how much your body needs, figure it out on your next vacation. You should reach a point where you're going to bed at the same time, rising at the same time, and feeling rested. That's your optimal sleep length. Once back home, make it a goal to stick to that amount since skimping even a little can have a huge effect on your mood and concentration. Studies have shown that if you cut back by about an hour just for one night, your alertness decreases by up to a third.

Step 3: Zap your rest robbers. OK, you're ready to get your eight hours, but something else is keeping you up. In a word: pain. Backaches. Headaches. Cramps. Pain is the No. 1 reason why people can't sleep. If over-the-counter meds don't help, see your doctor. It sounds like a no-brainer, but experts say you'd be surprised how many people try to tough it out.

Other common sleep stoppers are easier to fix. For one thing, kick your kids, pets, computers and any work-related reading out of bed. Americans turn their bedrooms into Grand Central Station. If your partner's snoring is the problem, turn on some white noise, such as a fan, to help drown out the racket. You also should send him to a sleep doctor. Loud snoring and twitching can be symptoms of serious disorders, including sleep apnea.

Step 4: Don't skimp on sleep to fit in exercise. You need the exercise and you need the sleep, but you probably don't need those back-to-back "Entourage" reruns. Or all that time spent surfing the Web. See, we just bought you an extra two hours!

Step 5: Think like a kid. Yep, even adults need a routine. Here's yours (no binkie required):