How to Break the Sleeping Pill Habit

Millions of people fall asleep every night without the help of sleeping pills - and you can too.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Herbal Teas
• Lavender Oils
• Marjoram Oils
• Relaxation Tapes
• Soothing Music
• A Warm Glass Of Milk
• Pads Of Paper
• Pens
• Pens

1. Stop taking the sleeping pills on the weekend, when you're more relaxed and less anxious about sleeping.

2. Create an environment conducive to sleep. Make your bedroom dark and quiet. Put clean sheets on the bed.

3. Clear your mind of worries. Write up a list of problems and possible solutions at the kitchen table, and then schedule an appointment with yourself to look at them tomorrow.

4. Take a hot bath. Add essential oils such as lavender, which can help you relax.

5. Relax - listen to music, stretch or listen to a relaxation tape or have someone give you a massage.

6. Drink a glass of milk, which contains tryptophan, an amino acid which has a relaxing effect. Or, drink a cup of herb tea made from chamomile, valerian, hops, catnip or passionflower.

7. Go to bed at a designated time. Get into a set routine to train your body.

8. Think relaxing thoughts as you lie in bed. Listen to a tape to help keep your mind free of worries.

9. Use earplugs if noise is a factor.

10. Get up and do light activity or read with a dim light, if you don't fall asleep within 15 minutes.

11. Return to bed when you feel sleepy. If you still don't fall asleep, repeat the process until sleep comes.

Tips & Warnings

• Keep the lights dim if you have to get up at night. Bright light might signal your body that it's time to get up.
• Refrain from napping in the daytime, even if you are tired.
• Do not abruptly stop using sleeping pills if you have been taking them for more than a few weeks. Speak to your doctor first. Abrupt cessation of some types of sleeping aids can be dangerous, especially if you have been taking them for a long period of time.

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on 2/21/2006 Reading can be very relaxing before going to sleep, depending on the material. But you should never read with dim lighting. It strains your eyes and it may leave you feeling more tense, since your eyes have to search harder and focus more on a dim image, which could give you a headache. If you are going to read, I suggest a good book-light, since they are small enough not to disturb you and bright enough to let your eyes read comfortably.

on 11/22/2005 Instead of taking two pills, just take one. Or, if the pills can be broken, take half instead of a whole. Be sure to call your pharmacist before breaking pills unless the bottle specifically says that you can break them (some even specifically say that you should not break or cut the pills). By reducing the dosage slowly, your body still gets some effect of the sleeping pill, but you aren't relying on it 100%.

After a few days at a reduced dosage, stop taking it or reduce the dosage again.