How to Taper Sleep Medication

The sleep medication your doctor prescribed sure did the trick. You're sleeping like a baby every night, thanks to those pills. But now you just can't seem to kick the habit of drug-induced slumber. Here are some ways to get back to a healthier state of sleep by tapering your sleep medication.

Instructions

Difficulty: Moderately Challenging

Work on a Plan

1. Consult your doctor to formulate the best withdrawal plan for you. Don't try to quit cold turkey on your own, because chances are good that you'll relapse. A very gradual plan will work best, over a period of a month or more.
2. Write down the goals and schedule that you have set with your doctor.
3. Consider a combination of cognitive behavioral therapy (CBT) and a tapering plan from your doctor. A study published in the American Journal of Psychiatry found that patients who used a combination of CBT and a tapering program fared the best long-term.
4. Expect insomnia to increase while you are tapering off your medication, especially if you have been taking benzodiazepines. Don't give up your plan, and stay in touch with your doctor regarding your progress.

Improve Your Sleeping Environment

5. Set aside worry time during the day.
6. Eliminate light, noise and other distractions and control the room temperature.
7. Make sleep something to anticipate, not dread. Treat yourself to a wonderful pillow or expensive sheets, or spring for a new mattress. Make your bedroom inviting with candles and/or music.
8. Spend some time reading or doing some relaxing activity before bed. Write in a diary and get your thoughts on paper.
9. Get up and do something else if you lay in bed awake for more than 20 minutes. Tossing and turning and looking at the clock does nothing more than increase your anxiety about not sleeping.