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Sleep - Our Number One Project

As we journey through benzo withdrawal many of us suffer from sleep interruptions and insomnia.  Following are some tips that may be of help to you. 

First and foremost, do not become frustrated. The result will be a nagging fear of going to bed and even less sleep.  First rule Ė accept the fact you may not sleep and that it isnít the end of the world. 

To give yourself the best chance of establishing good sleep patterns try following these suggestions:

bulletGo to bed and get up at the same time every day. That means if you go to bed at 11PM and plan to arise at 7AM, you will stay in bed until 7AM no matter what time you awaken. Just rest your eyes, relax your body, listen to relaxing music or guided imagery tapes.
bulletThe bedroom is for sleeping and sex only. No reading or watching TV in bed.
bulletKeep the bedroom cool and dark and as quiet as possible.
bulletIf you have pets that bother you when sleeping, try to move them to another room.
bulletKeep a tablet next to your bed. If you start worrying about something, write it down and tell yourself that thereís nothing you can do about it at the moment, but you will take care of it tomorrow.
bulletIf you like to read before bed, find a quiet comfortable area away from the bedroom. Try to read magazines or other materials that wonít over stimulate you and that wonít keep you reading in suspense!
bulletNo TV 30 minutes before bedtime.
bulletIf you go to bed and are still awake 20 minutes later, go back to your comfortable chair and read a bit more. Stay calm and relaxed. Donít get upset and frustrated. You can read until you feel tired, then try again.
bulletSome people find chamomile tea relaxing. Steep 3 bags for 5 to 7 minutes, then drink without sugar.
bulletAbsolutely no caffeine for 4 hours before bedtime.
bulletNo alcohol after dinner.
bulletTry to get as much exercise as you can during the day Ė but not near bedtime.  Walking and swimming are excellent.
bulletExercise your brain as well during the day. Jigsaw puzzles, crossword puzzles, computer games or learning a new game or hobby.
bulletEat a balanced diet with 5 small servings of protein daily to keep your energy up.
bulletSome people find a hot bath with essential oils relaxing. Others enjoy listening to tapes. 

Visit: http://www.sleepfoundation.org/ for more information





Disclaimer:  The information contained in this website was not compiled by a doctor or anyone with medical training. The advice contained herein should not be substituted for the advice of a physician who is well-informed in the subject matter discussed. Before making any decisions about your health or treatment you should always confer with your physician and it is always assumed that you will do so.

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Last updated 21 July 2020