How to Stop Taking Sleeping Pills and Stay Sane

Copyright 2006 Wendy Owen

Over a million people worldwide rely on some form of
prescription sleep medication. Many of these could sleep well or
better without it. The trouble is these drugs are so habit
forming, they don't know how to stop taking them. They can't get
off the merry-go-round.

The thing that keeps us taking these drugs is fear. Fear of
withdrawal, fear of never having a good night's sleep again.

Indeed there will be some withdrawal when you stop taking
prescribed sleep medication. This is called "Drug Withdrawal
Insomnia".

If you are an occasional user of sleeping pills, you will be
able to achieve this quite easily. For those who depend on
medication every night, expect a certain amount of discomfort
especially at the beginning.

I would recommend any heavily addicted sleep medication user to
consult their doctor while coming off the drug. Also it's
important to do this GRADUALLY. Suddenly stopping any medication
isn't recommended and may cause physical or emotional problems.

What to expect

You may have trouble sleeping for about 1 to 3 weeks, very
rarely this may last longer. You may be pleasantly surprised if
you have no rebound insomnia, however be prepared for it and
know how to deal with it.

Just be patient and know that it is temporary. Your sleep will
improve after this stage. Don't lie awake worrying about how
tired you are going to feel the next day. At least you won't
have the "hung over" feeling that sleeping pills gave you.

You may find you are dreaming more. This is because your REM
sleep has been suppressed over time and your body is now
compensating for this. This will lessen over time.

You may experience some physical symptoms of drug withdrawal
such as anxiety, shaky hands, muscle tension and dizziness. Just
accept that these will pass and don't be alarmed.

There's no need to throw away your sleep medication when you've
decided to stop taking it. Just keep it in the bedroom as an
"insurance policy". That will stop any feelings of panic when
you are having a bad night. Tell yourself, "I'll take if I need
it". This may be enough to help you relax and sleep without
taking it.

Keep a sleep diary. If possible start this before cutting down
on your medication. You should gradually notice an improvement
in your sleep as the weeks progress. This will help to build
confidence in your ability to fall asleep on your own.

While going through this withdrawal, don't forget to practice
good sleep habits as follows:

No caffeine after lunch

Wind down gradually before bed

No TV in the bedroom

Read in bed only if this helps you sleep

Practice relaxation exercises.

Above all persevere and look forward to healthy sleep without
drugs.