How To Break Away From Sleeping Medication 13 Steps

Don’t presume you’re stuck taking pills! Discuss lifestyle changes that can help improve your sleep. You can ask about weaker sedatives or natural alternatives like valerian tea, or melatonin supplements. Speak to your doctor before trying weaker sedatives and natural sleep aids since they can interact with other medications.

If your doctor has suggested a gradual withdrawal program, stick with it. A gradual taper will increase your chances of success, since quitting sleeping medication too suddenly can throw your body totally out of balance.

Pair this mindset with practical tips for regaining control over your sleep routine.

You may also experience vivid, strange, and disturbing dreams. Again, this is a normal part of withdrawal and it will go away. Implementing self relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can assist you in getting through this time. Remember any withdrawal symptoms are temporary.

Set a wake-up time that is the same every day. Even on weekends, you should be getting up at the same time that you do on weekdays. If you find that you are tired, the best strategy is to go to bed earlier rather than changing your wake-up time. When your alarm goes off, make sure you get up. Eliminating the option to sleep past your alarm forces you to listen to your body’s signal to go to sleep when you get tired in the evening. If you remain fatigued throughout the day, go to bed earlier and eventually your body will adapt. Try making your bed time earlier in 15-minute increments.

Your body produces melatonin (the natural chemical that regulates sleep) in larger quantities prior to falling asleep. Bright light from computer, television, or cellphone screens counters the effects of melatonin, since your brain regulates melatonin based on natural light or darkness. Diminish (or cut out altogether) screen time right before bed. Try to avoid using electronic devices in the bedroom. You want your bedroom to be associated with just sleep. If you use your phone as your alarm to wake up, purchase an actual alarm clock so you’re not tempted to spend time on your phone before bed.

The same is true for external noise. Use earplugs or close the window to prevent external noises from filtering in. “White noise” (like the sound of a fan) can help you fall asleep because it masks other sounds, like car alarms or people moving around. [6] X Research source

Avoid having caffeine after mid-day. Make all drinks caffeine-free from this point until you awaken the next morning. Remember that chocolate contains caffeine and sugar, so try to avoid eating it too close to bedtime.

If you plan on washing your hair, allow sufficient time to for your hair to dry. Choose lavender or similar scented shower gels to help you find a calm state.