How to Break Away from Sleeping Medication

Due to the high stress levels of our current times, sleeping pills and other forms of sleeping medication have become a norm. Most prescribed medication is highly addictive and it is only a matter of time before you risk becoming dependent and unable to sleep without it. Sleep is important to keep the body and the mind adequately rested. Working on improving sleep hygiene and getting help from your doctor can help you ease off of sleeping aids and get a good night's sleep on your own.

Method 1

Method 1 of 2:

Stopping the Medication

1
Speak to your doctor first. If you're currently taking sleeping medication and it's wreaking havoc with your sleep and general health and wellbeing, notify your doctor and explain what is happening. Your doctor will be able to advise you as to whether or not you can quit the pills outright or whether there needs to be an adjustment period.
- 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.
2
Make a plan to stop taking the sleeping medication. Don't throw the pills away just yet; they are insurance to prevent you from panicking and they are still available for those terrible nights when you really do feel like you need them. At the same time, you need to commit to giving them up permanently as carefully and as thoroughly as possible.
- 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.
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3
Believe in your own ability to sleep naturally and accept your own sleep needs. Some people need more sleep while others need less hours of sleep in order to function optimally; know your own needs and nurture them.
- Pair this mindset with practical tips for regaining control over your sleep routine.
4
Know what to expect. Depending on the type of sleep medication, withdrawal symptoms can occur. You may feel anxious, edgy, irritable, and depressed, and you may find yourself sweating, experiencing tremors, and increased heart rate, and nausea. You may experience "rebound insomnia," which means you may experience great difficulty falling asleep after you come off the sleeping medication — possibly worse than what caused you to start taking sleeping pills in the first place.^{[1]XResearch source} Rebound insomnia often causes people to relapse and start taking sleeping meds again, but you must remember that is it temporary, and side effects should go away after about two weeks. Speak with your doctor about how to handle rebound insomnia, or if you are experiencing depression or anxiety that lasts several weeks or months after you stop.^{[2]XResearch source}
- 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.
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Method 2

Method 2 of 2:

Practicing Sleep Hygiene Strategies

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Get into a regular sleep routine. When you break away from your sleeping medication, the most important thing you can do for yourself is to set up a healthy, regular sleeping routine. Although you will still likely experience withdrawal symptoms from the medication in the first few weeks, practicing what is called "sleep hygiene" can help to counterbalance the withdrawal and to set you up for lasting success with your new sleep pattern.
- 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.
2
Avoid using the bedroom for activities other than sleep or sex.^{[3]XResearch source} Many people have a television in their bedroom, or use their laptop computers, their tablets, or their cellphones in the bedroom prior to falling asleep at night. This is one of the most counter-productive things you can do for your sleep, because the light from the screens (called "blue" light) changes the chemistry in your brain and causes you to be more awake and less likely to fall asleep.
- 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.
^{[4]XResearch source} For instance, avoid having a difficult or frustrating conversation with anybody in person or over the phone or Internet. Also, resist the temptation to start anything that requires fired-up thinking processes, such as trying to solve a work problem at 11pm at night. Your best bet is to leave it until the morning.
^{[5]XResearch source} Avoid forcing yourself to stay awake. Unfinished chores can be completed the next day after a refreshing night's sleep. Your body breaks away from the natural cycle when its sleepy state is overcome by other distractions, and it can become very difficult to fall asleep again.
5
Ensure that adequate amounts of darkness are present in your sleeping space. Any light source from the outside creates a distraction and can easily awaken you. Block out these light sources if they create a distraction when you are trying to fall asleep. Heavy curtaining and blankets will do the trick.
- 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]XResearch source}
Exercise regularly. Exercise will help induce nightly sleep through giving your body a proper workout. Aim for at least 30 minutes of moderate aerobic exercise five days a week and include one to three days of strength training.^{[7]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
7
Avoid drinks and beverages high in sugar and caffeine.^{[8]XResearch source} Any foods high in sugar will increase your energy levels thus making it difficult to fall asleep naturally. Caffeine is also a stimulant that makes sleeping difficult. If you are thirsty, warm milk or plain drinking water is the best option for getting a good night's sleep.
- 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.
8
Take a hot bath or warm shower before going to bed. A hot bath or shower works wonders and is known to relax and soothe tired and aching muscles. A relaxed body is able to sleep better. Add soothing scents such as lavender, neroli, rose, frankincense or sandalwood essential oils to calm the mind.
- 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.
Seek cognitive behavioral therapy (CBT) remedies if you're still experiencing an inability to break from sleeping medication through practical modifications to your lifestyle. CBT can make a difference in how you view the utility of the pills and can help you to discover your own way of overcoming insomnia.^{[9]XTrustworthy SourceAmerican Psychological AssociationLeading scientific and professional organization of licensed psychologistsGo to source}
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Tips

Most sleeping medications are highly addictive. Many cannot sleep without them as the body becomes dependent on these narcotics in order to fall asleep.
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Keep a sleep diary; this can help reassure you that you're on track.
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Warnings

Never quit any medications without a doctor's supervision.
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Deal with the stress in your life. Stress impacts sleep and brings about insomnia. Improvements in managing stress will often result in sleep improvements too.
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