In these stressful times sleep can prove to be elusive. However, one need not stay awake nights counting sheep when one can fall asleep each night, every day, with these techniques. It is so easy to pop a pill but pills can become habit forming and have adverse effects whereas holistic techniques for peaceful sleep are long term and promote good health. Reserve pills only for emergency use. Try these natural techniques for sleep first.

Stay away from screens
Whether it is a TV screen, a computer or laptop screen or a smartphone screen, they all emit flickering light with a high proportion of blue light that keeps the mind alert. A simple expedient is to avoid the use of any of these devices at least an hour or so before your planned bedtime. Get a book instead, listen to soothing music, engage in conversation or enjoy the fresh night air.

Food
Foods can influence sleep. If you have a heavy meal comprised of cheese and meats then it is likely you will have trouble falling asleep because these foods release norepinephrine that keeps you awake. On the other hand, some nuts and milk can help release tryptophan that promote production of melatonin and serotonin, the sleep inducing neurotransmitters. A glass of wine helps but drinking too much could result in disturbed sleep. Avoid use of caffeine based beverages but lemon tea could help because tea has theobromine, a relaxant.

Meditate and relax
In your quest to fall asleep early try to relax. A warm bath could help. Meditating for 10 minutes and slow and steady breathing practice certainly helps your mind generate more of alpha waves and calm you down.

Environment
Bright lights in the bedroom and light intruding into the room from outside could prevent your falling asleep. Switch off all lights and to prevent light intrusion, use heavy curtains. You could keep a mask handy and it certainly helps. Check your mattress and change it if it has become lumpy. For those times when you travel and are in unfamiliar hotel rooms, a sedative such as zopiclone from www.buyzopicloneonlineuk.com certainly helps you fall asleep.

Stay active all day long
If you are deskbound for the entire day and get little exercise you will find it difficult to fall asleep. Use lunch breaks to get some exercise. Dine early and then go out for a leisurely walk. It helps to digest food, give you some exercise and to calm you down. If you are active all day long sleep comes naturally. However, there are times when you may be stressed out in which case an occasional use of zopiclone is recommended to fall asleep fast.

Circadian rhythm
Early to bed and early to rise is a saying that has merit in it. However, in order to go to bed at a designated time, say 10 PM, you need to develop a habit and the body adapts to that circadian rhythm. If you sleep around midnight then you could try to sleep a little earlier each night and eventually your body will adapt to the changed timing.

It does take time to develop these good habits but once you do, it will not be too difficult to fall asleep. The only times when you have trouble falling asleep is when you are in unfamiliar surroundings such as hotel rooms in which case you could consider the use of sleeping pills.

Sleeping pills: Yes or No?
One of the easiest ways to fall asleep is to pop a pill. Most such sedatives are based on benzodiazepine drug. It has its own pros and cons. A better alternative is a nonbenzodiazepine drug like zopiclone, especially recommended for nights when you are extremely stressed out. Zopiclone from www.buyzopicloneonlineuk is an affordable and non-prescription sedative that works by tranquilizing the nervous system. Be warned that sedatives can become habit forming and stopping the use could lead to withdrawal symptoms. Drugs can also interact with other medication or alcohol or food chemicals. It is best to keep such sedatives only for occasional emergency use and not for regular use. For regular sleep, you could follow the holistic tips given above and effortlessly fall asleep