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Sleeping pills may help knock you out, but they can also be dangerous when taken incorrectly, and can reduce the possibility that you awaken should something bad happen during the night. Instead of reaching for a pill bottle, consider some of these simple ways to secure a solid night of restful sleep. Some may seem tough, but the result can mean a world of difference. Wind Down (Without TV Or Email) This is a hard one, but it really does help to give your brain some time to decompress that doesn't involve the glaring light of the screen. Read a book, draw or just sit quietly every night before bed, and soon your brain will learn to associate that ritual with sleep, helping it slide into restful sleep. And if you really need a distraction, try something like quiet music or talk radio, with a timer set. If the talking keeps going while you sleep, it may disturb you. Eat A Smart Snack A huge meal before bed isn't going to help your circadian rhythms, but a smart snack may help calm you down. Look for complex carbohydrates (which can increase serotonin) and magnesium-rich foods (like leafy greens), which can curb Restless Leg Syndrome. Also good are bananas and yogurt. Sure, a salad's not pre-bedtime ice cream, but if it helps you keep from tossing and turning, it's worth looking into, right? Invest In Some Sweet Sleeping Gear When you're comfortable and happy to be going to bed, you'll sleep more soundly. Buy a new pillow, get some really comfy pajamas or find a relaxing, naturally-scented aromatherapy candle (but don't leave it burning while you sleep). These creature comforts will help signal to your brain that it's time to relax, and help you get excited for bed. Stop Stressing This is probably the hardest one, because for a lot of people, the time just before they fall asleep is the time when they categorize and add up their day -- which can lead to stressful or negative thoughts. Instead, try visualizing something really pleasant, and keep your mind in that zone. Think about hiking in the woods, going to the beach or something else that's pleasurable, and you'll be whisked off to sleep on a high note. Set A Bedtime Okay, this sounds difficult, but if you stick to it and are realistic, it really isn't. First, have a time when you simply must be in bed every night. Then stick with that. And don't make it something impossible, like 10 p.m., when there's a very real possibility something might keep you past that. Pick a sensible time, and try to hit the sack by that time most nights. Work Out Seriously, one of the best things you can do is tire out your body. When you exercise, you give your body something more to bounce back from, which can encourage deeper, more restful sleep. Go for a jog, head to a spin class or go lift weights if it breaks a sweat and wears out your muscles, you'll sleep better.