Toss and turn. Toss and turn. Toss and turn. Does this sound familiar? It might, if you struggle with sleep issues.

Rest assured, you’re not alone. Whether occasional or compulsive, sleep deprivation is a fact of life for millions. It’s not always easy to drift off to la la land some nights. There are few things as frustrating or mind-numbingly boring as lying in bed without sleep as a companion, and a lack of slumber time can really mess up the next day — not to mention life in general, if poor sleeping is a lasting trend rather than a temporary fad.

Good news, though. There are plenty of ways to precipitate pleasant dreams, and many don’t come in pill form. Here are a few methods you can use to make your next nighttime experience more relaxing.

Read before bed. There are two reasons for this. First, concentrating on most books requires more energy than your brain has to give at the end of a long day, and in trying to concentrate you’ll probably drop off. And, second, reading is relaxing. It lacks the mental stimulation that many modern forms of entertainment, like television or video games, provide in spades. This stimulation can keep you asleep.

For that matter, if you have a television in your bedroom, get rid of it. Watching TV before bed won’t help you fall asleep, especially if it’s some rousing action flick with lots of flashing lights.

Listen to music. Not heavy rock, of course, but light and soothing songs will work just fine. You’re probably best recommended to listen to calm orchestral pieces, as they can lull you into slumber before you know it. Be sure to shut the music off before you fully lose consciousness.Avoid caffeine. Like the plague, no less. Caffeine keeps your body awake and stimulated, and will continue to long after the initial ingestion. If you must drink coffee to get up in the morning, try not to have any more over the course of the day, and especially not at night. Sugar-rich foods have the same effect so no more sweets after dinner, either.

Exercise during the day. You won’t notice the fatigue in your body until you climb into bed, but even a short workout can sap your energy to the point that sleep is inevitable. Note, however, that any exercise should be done in the morning or early afternoon, as late-night workouts will make it even harder to fall asleep.

Get a new bed. It may be expensive, but a fresh mattress could be the ticket you’re looking for. It might even be something as simple as an overly-stiff pillow keeping you awake. Barring that, flip and rotate your mattress to avoid uncomfortable craterous indents formed by sleeping in the same spot every night.

The key is to relax the mind, as a stimulated cranium is one that’s going to stay awake. Use whatever means necessary at your disposal to do just that and sleep will be but a few blinks away.