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This article was co-authored by Jeremy Bartz, PhD and by How.com.vn staff writer, Janice Tieperman. Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.
There are 10 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 24,263 times.
If you feel like you’re relying on a zolpidem prescription (otherwise known as Ambien, Intermezzo, or Edluar) to get a good night’s sleep, you’re definitely not alone. Most people feel dependent on this medication after just 2 weeks. While it may be tempting to stop your prescription cold turkey, this isn’t a great idea—sudden zolpidem withdrawal can lead to some serious side effects, like severe seizures.[1] Don’t worry! With patience and commitment, you can begin to taper off Ambien while finding healthy, natural alternatives for your bedtime routine.
Steps
Ask a doctor to supervise you while you stop taking zolpidem. Withdrawal symptoms can be pretty intense and difficult to deal with on your own. Your doctor can offer more specific advice, and help you create a personalized treatment plan to taper off and detox from your medication.[2]- Some doctors may help you transition off zolpidem by prescribing extra medications.
Add 1 low dose to your regimen each week. Take your regular dose of zolpidem throughout the week, but take the lowest possible dose for 1 day of the week.[3]- For example, take a 10 mg dose on Monday through Saturday, and take a 5 mg dose on Sunday.
- Unfortunately, there is no one-size-fits-all approach to detoxing from zolpidem. This sample tapering schedule may work for some people, but it’s always best to talk with your doctor for a specific, personalized treatment plan.[4]
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Take 2 lower doses during the second week. Follow your regimen as usual for the first 5 days of the week. On the weekend, take the lower dose instead.[5]
Add 1 more low dose to your regimen each week until you’re only taking the small dose. On the third week, take the lower dose for 3 days of the week. During the fourth week, take your low dose for 4 days. Repeat this process week by week until you’re taking the lower dose every day.[6]- Listen to your body as you taper off. You can always speed up or slow down the tapering process as needed!
Repeat this process until you’re completely tapered off the medication. Follow the same pattern each week, adding lower and lower doses to your weekly regimen 1 day at a time. Split the pills into halves and quarters as needed, until you’ve completely weaned off the pills.[7]
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Expect withdrawal symptoms to last around 1-2 weeks. Stopping zolpidem can come with a wide range of side effects, ranging from fever, nausea, vomiting, convulsions, rebound insomnia, cramps, sweating, mood swings, and more. Don’t worry—while these symptoms may seem alarming, they’re very common for people who have weaned off the medication.[8] Typically, you’ll experience the worst, most intense symptoms during the first 3-5 days. Within 2 weeks, your physical withdrawal symptoms should go away.[9]- The length of your withdrawal symptoms really depends on your original dose, the length of time you took it, and whether you used the extended-release version. The extended variety of the pill comes in a higher dose, which leads to a more severe withdrawal.
- Withdrawal symptoms tend to be worse if you take zolpidem with alcohol or other drugs.
Sign up for cognitive behavioral therapy (CBT). CBT treatment takes a deep dive into your thoughts and behaviors, and helps tackle your insomnia from a mental perspective. Talk to a doctor or mental health professional and see if this type of therapy is a good option for you and your lifestyle.[10]- Studies show that CBT can be a big help if you’re getting off sleep aids.[11]
Enter a detox program for a little extra support. It can be tough to taper off your medication at home, especially if you’re really dependent on zolpidem. You’re not alone! If you’d like some extra support, check into an inpatient rehab center—there, medical professionals will help you adjust to a healthy routine. If you’re looking for a more relaxed option, outpatient rehab might be the solution for you.[12]- During outpatient rehab, you can detox while following your usual routine at home.
Join a 12-step program if you were really dependent on sleep aids. Twelve-step programs provide a great sense of community as you adjust to a new routine without zolpidem. If you’re really struggling with your new medication adjustments, you're not alone. Other people have also struggled with zolpidem/Ambien addiction. Pop into a Narcotics Anonymous or All Addicts Anonymous meeting and see how you feel there.[13]- These types of programs provide some guidelines that you can lean on, and often add a spiritual element to your recovery.
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Create a consistent routine to prevent insomnia. Step away from your computer, phone, tablet, or any other electronics before you head to bed. Instead, spend that time doing some relaxing activities, like reading a good book, listening to soothing music, or doing yoga. While you settle into this routine, dim the lights a bit, which will naturally increase your melatonin levels.[14]- The locust pose is a great way to stretch and relax before before bed.[15]
Arrange your room so it’s dark and comfortable. A good sleep environment can make all the difference when you’re trying to fight insomnia. Slip in some ear plugs and wear an eye mask to make your sleeping area more comfortable. Additionally, keep the space dark and well-ventilated, so it’s easy for you to fall asleep.[16]
Practice progressive muscle relaxation when you’re in bed. Get into a comfortable position where you can totally relax. Tighten up all the muscles in your feet for 10 seconds, and then let them relax. Continue to tense each muscle group for 10 seconds, and then relaxing the muscles altogether. Repeat this process all the way up to your head.[17]- Start from your feet and end with your head.
Avoid activities, devices, and foods that leave you feeling wired. Step away from your electronic devices at least 1 hour before bed—unfortunately, they can make it harder for you to fall asleep. Additionally, cut back on extra naps and caffeine—while they seem great at the time, they can leave you feeling wired and restless around your bedtime.[18]- Leave any stressful or thought-provoking tasks for the following day.
- If you typically enjoy a snack before bed, stay away from fatty, spicy, fried, or citrusy foods. These can lead to indigestion, which can give you some sleeping trouble.
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Expert Q&A
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- QuestionWhat causes insomnia?
Jeremy Bartz, PhDDr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic.
Clinical PsychologistThe primary causes of insomnia often stem from various triggers and behaviors. One common factor is a disruption in the person's routine or emotional state, such as jet lag, stress, or emotional distress. These factors can leave individuals feeling amped up and unable to fall asleep. A vicious cycle often ensues as attempts to correct the insomnia backfire. For instance, individuals may try to force themselves to sleep, leading to tossing and turning in bed. This behavior creates an association between restlessness and the bed, perpetuating the cycle of insomnia. Additionally, certain predisposing behaviors, like watching TV or engaging in other activities in bed, can contribute to poor sleep quality over time. While these behaviors may not have caused insomnia previously, they can become problematic when combined with other stressors or triggers. Moreover, negative thoughts about sleeplessness can exacerbate the problem. For example, worrying about not being able to sleep or the consequences of sleep deprivation can further fuel insomnia. Ultimately, insomnia often arises from a combination of maladaptive behaviors and negative thought patterns. Addressing these factors is crucial to breaking the cycle of sleeplessness and restoring healthy sleep habits.
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Tips
- Talk to your doctor and see if natural sleep aids like melatonin, tryptophan, valerian, kava, or chamomile supplements are a good option for you.[19]Thanks
- Only spend time in bed if you’re going to sleep or getting intimate with a partner. If you do too many things on your bed, your brain may have trouble associating it with sleep.[20]Thanks
- Try to get to bed and wake up at consistent, similar times each day.[21]Thanks
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Warnings
- Call a doctor right away if you experience any severe withdrawal symptoms like a fever, suicidal thoughts, seizures, psychosis, or panic attacks.[23]Thanks
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Expert Interview
Thanks for reading our article! If you’d like to learn more about good sleep, check out our in-depth interview with Jeremy Bartz, PhD.
References
- ↑ https://www.recovery.org/ambien/quitting/
- ↑ https://www.recovery.org/ambien/quitting/
- ↑ https://www.psychologytoday.com/us/blog/the-power-rest/201301/how-get-sleeping-pills
- ↑ https://www.recovery.org/ambien/quitting/
- ↑ https://www.psychologytoday.com/us/blog/the-power-rest/201301/how-get-sleeping-pills
- ↑ https://www.psychologytoday.com/us/blog/the-power-rest/201301/how-get-sleeping-pills
- ↑ https://www.psychologytoday.com/us/blog/the-power-rest/201301/how-get-sleeping-pills
- ↑ https://www.addictioncenter.com/sleeping-pills/ambien/withdrawal-detox/
- ↑ https://americanaddictioncenters.org/withdrawal-timelines-treatments/ambien
- ↑ https://www.altamirarecovery.com/blog/how-can-i-stop-taking-ambien-for-good-tips-for-healthy-sleep/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK361010/
- ↑ https://www.recovery.org/ambien/quitting/
- ↑ https://www.recovery.org/ambien/quitting/
- ↑ https://www.health.harvard.edu/staying-healthy/insomnia-restoring-restful-sleep
- ↑ https://www.yogajournal.com/poses/15-poses-help-sleep-better#gid=ci0207569f601425bd&pid=sleep_268_02_locust
- ↑ https://www.health.harvard.edu/staying-healthy/insomnia-restoring-restful-sleep
- ↑ https://www.helpguide.org/articles/sleep/sleeping-pills-and-natural-sleep-aids.htm
- ↑ https://www.altamirarecovery.com/blog/how-can-i-stop-taking-ambien-for-good-tips-for-healthy-sleep/
- ↑ https://www.helpguide.org/articles/sleep/sleeping-pills-and-natural-sleep-aids.htm
- ↑ https://www.health.harvard.edu/staying-healthy/the-savvy-sleeper-wean-yourself-off-sleep-aids
- ↑ https://www.health.harvard.edu/staying-healthy/the-savvy-sleeper-wean-yourself-off-sleep-aids
- ↑ https://www.health.harvard.edu/staying-healthy/the-savvy-sleeper-wean-yourself-off-sleep-aids
- ↑ https://www.recovery.org/ambien/quitting/
About This Article
Clinical Psychologist
This article was co-authored by Jeremy Bartz, PhD and by How.com.vn staff writer, Janice Tieperman. Dr. Jeremy Bartz is a Clinical Psychologist in private practice based in Los Angeles, California. Dr. Bartz specializes in treating depression, anxiety, OCD, mind-body syndromes, chronic pain, insomnia, relationship difficulties, attachment trauma, and resolving the effects of narcissistic trauma. He received a Ph.D. in Counseling Psychology from Brigham Young University and completed a fellowship In Pain Psychology at Stanford's premier pain management clinic. This article has been viewed 24,263 times.
Co-authors: 8
Updated: March 26, 2024
Views: 24,263
Categories: Prescription Drugs
Thanks to all authors for creating a page that has been read 24,263 times.
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