If restless nights and hours spent waiting for sleep sounds familiar-- listen up: experts we talked to say there is something that works better and works faster than sleeping pills.

Insomniacs, we're about to turn the tide on one of life's crueler jokes: "It is a cruel joke.  And most people at some point in their lives have problems with insomnia," said Dr. Daniel Root with Oregon Sleep Associates.

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But, what if we told you there is something you can do that works better than sleeping pills.

"Cognitive therapy can really work.  It is much better over time than using medications.  Over time medications don't work very well," said Dr. Root.

Cognitive therapy, and good sleep hygiene (yes, that's really what it's called) promote good sleep, but people are often reluctant to try the tips we're about to share because they are, indeed, so deceptively simple people assume there's no way they can work.  But more than one study confirms they do work!  Most insomniacs fell asleep faster and longer compared to others on prescription sleep aids.

So with that said, we're off!

Tip one:

"If you go to bed when you're not ready to go to bed, you'll start to get frustrated with your inability to fall asleep," said Dr. Root.

If 15 minutes goes by and you're still awake: get up.  Go to the living room and do something relaxing, like read.  Skip the TV.

"Getting rid of the television is really, really important.  And getting rid of it 30 to 40 minutes before you go to sleep is an important part of that," said Dr. Root.

And really skip it in the bedroom because watching it there is even worse in terms of waking you up. 

Another problem?

"The clock is dangerous in the bedroom," said Dr. Root.  He says stop staring at it while you long for sleep.  Your mind will associate that feeling of frustration with bedtime.  Instead Dr. Root says: "Set the alarm and turn it around and just never look back."

Wake up sweaty or chilled to the bone?  Move the thermostat to a temperature that suits you.  Comfort is key.

"It's good to make sure your bedroom is comfortable from a temp perspective, a sound perspective but also a light perspective," said Dr. Root.

If your blinds don't do the trick, try eyeshades.  And we're sorry, but we have to give you the straight talk on alcohol.

"Alcohol in the short term helps you wind down a little but it leads to very disrupted sleep during the rest of the night," said Dr. Root.

From depressants to stimulants: "No caffeine after, say, 12 o'clock.  That's a big thing."

It's a big thing, but really a small change, if you think about it.  They're all small changes that studies say add up to sound sleeping.

And Dr. Root says regular exercise also helps improve your sleep.  If you suffer from insomnia-- opt for a morning workout.  If you exercise too close to bedtime, it can keep you awake.