We always have a choice. When you have sleep challenges and insomnia, sometimes it doesn’t feel like we have a choice. I know – I took sleeping pills for over 20 years. They are not only addictive, prescription pills are expensive, and generally not particularly effective. After much research, I realized that typically most sleep-inducing medications only take you into a Stage 2 sleep. It’s not particularly satisfying or fulfilling. You really need to enter at least Stage 3 or 4 – Deep Sleep – in order to feel really rested.
How do you wean yourself off sleeping medications? This is a challenge, but you are more than capable of accomplishing this goal if your spirit and desire are your driving force.
First, I always recommend consulting with your doctor. It is generally never a good idea to stop any medication ‘cold turkey’, particularly if you have been using them regularly for years. Most commonly, gradually reducing the dosage by cutting the quantity in half, and further into quarters, if possible would be wisest.
If you decide to cut these wretched things out all together in a one-shot go, then secondly, choose the least stressful time. If you are having a bad time at work with your boss or a big blow-out fight with your spouse, it’s likely not the best of times. We all have stress in our lives – it’s just the way it is – but there are times when everything seems to be going well, work is good, home is good, relationships are good, so think about starting this weaning process or ‘cold-turkey’ process while in one of these phases (because we all have less stressful phases too). Weekends are likely the best time to begin the change.
Third, if it really concerns you that you may not sleep because you have many worries, then start a nighttime ‘Let It All Out’ journal. Write your concerns and worries down. Before you go to bed, ask for your internal guidance system to sort the problem out while you are asleep. Many times after your sleep, you will wake up with valid solutions to what you perceived as problems. It’s amazing how effective using a ‘Let It All Out’ journal can be.
Fourth, if you have some rebound insomnia, don’t give up. You are likely going to react to eliminating the medication, particularly if you do stop “cold-turkey”. Give yourself a couple of nights to get over this worry that without the pills you cannot sleep. YOU CAN! Believe in yourself and in the process. And tell yourself ‘it matters not’ as you are changing your habits for your higher good and your health.
Fifth, hide that darned bedside clock. It’s the worst thing in the world to see that in the middle of the night (when you have to go to the bathroom) and realize it’s only 1PM and then start worrying about never getting back to sleep. Only use the minimum amount of light to get to and from the bathroom, as light sets a whole other wake-up system bounding in our bodies.
Sixth, physically and mentally prepare yourself for a restful sleep – no horror stories the night before, no TV in bed, no computer or email work just prior to bed. Set the scene and develop restful habits prior to the beginning of your sleep phase. You will be grateful you did.
Seventh, when you wake up in the morning, be grateful for whatever amount of sleep you did receive. Believe that whatever amount you received, that it will carry you through the day. Be grateful for your effort and know that your belief and enthusiasm will carry you forward into a future of more restful nights.
And eight – be patient. It will take time. You are changing old habits. You are doing a wonderful job. And your effort will be rewarded.
I do understand the difficult choices you make. You can make a choice to use your body, mind and spirit to overcome your sleep challenges naturally. As for the article title? I use the word ‘meditate’ to refer to many different types of natural and behavioral approaches that are available to you to overcome your sleep challenges and insomnia.
Sleep well!