Question about insomnia and ambien

Question

With medical supervision I am withdrawing from Ambien and trying a behavioral modification program to cope with my insomnia. Does anyone have any relaxation techniques or tips on I can use to bring myself "down" before bedtime? Any help would be appreciated.

Answer 1

I was on ambien until it no longer worked. I suffered for a long time from not sleeping. What I found out is that I needed to start taking XANAX and since then I sleep like a baby.

Answer 2

Congratulations on weaning off of Ambien under medical supervision and looking for alternative, healthy relaxation methods instead of switching to a more powerful drug that may just lead to addiction.

A typical meditation technique prior to sleep includes taking the following steps:

    * Find a quiet room.

    * Sit in a comfortable position on the floor .

    * Sit with your hands resting lightly in your lap or on your thighs, and close your eyes and relax.

    * Breathe in and out through your nose (not your mouth), and try to focus on your breathing.  If nothing else, just listen to how deeply and calmly you can breathe. A method to do this is to count each breath. Slowly count ten breaths in-and-out.  

    * Repeat several times until you feel relaxed.

    * Clear your mind of everything and think only of counting each breath as you exhale.

    * Acknowledge any other thoughts that enter your mind, and then gently let them go and concentrate once again on your breathing.

    * At the end of your daily meditation gently stretch and become aware of your body before standing up so as to avoid a head rush.

    *  Proceed to bed.  If you still have difficulties following this technique, try to do the exact same thing while lying in bed.  While lying down, focus on your breathing and slowly count your breaths.  Acknowledge thoughts as they enter your mind, and say, "Okay, now it's time to focus on my breathing again, I will deal with these thoughts tomorrow."

It may take a long time to develop the habit and to really rid yourself of the anxiety and racing thoughts that frequently cause insomnia, but as someone who weaned off of an Ambien addiction without medical supervision I really found that sticking to this plan worked.

It's also an idea to try to eat foods that contain tryptophan a few hours before bed (cheese, soybeans, turkey, chicken).  Don't eat very much, because eating prior to bed can also increase insomnia -- however, raising the levels of the amino acid tryptophan in your body can help you to relax and find sleep.

Dealing with insomnia can be very difficult, but you are taking the right steps.  Good luck, and sweet dreams!