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Sleep During Withdrawal
It is extremely common for people to experience difficulty sleeping during benzodiazepine withdrawal. There are a number of things you can do to help, however.
What to do to help improve sleep during withdrawal:
Accept that difficulty sleeping is part of withdrawal and will pass. Don’t get annoyed with yourself for not sleeping.
Getting annoyed just ensures that you become more wide awake and makes it much more likely that you will have trouble going back to sleep.
- Try to get up at the same time each morning, even if you’re still tired. As a result, you may find yourself becoming more sleepy at night.
- Before going to bed try to wind down by reading, listening to some relaxing music or having a warm bath.
- Try to avoid doing any type of stimulating activity, such as studying or cleaning, at least one hour before going to bed.
- Doing some kind of physical activity during the day may help tiredness at night. Have the same routine every night before going to bed.
- If waking up at night, try to lie peacefully and do your relaxation technique. If you can’t tolerate lying in bed, get up and do something quietly until you feel sleepy again.
- Have a drink of warm chamomile tea or warm milk before going to bed, or if you wake in the night.
- Ensure your bedroom is a calm and peaceful environment, and that you are not too hot or cold, too hungry or thirsty before going to bed. Reassure yourself that resting and relaxing quietly is the next best thing to sleep.
Relaxation
Relaxation during the day can assist the quality of sleep at ight, and also helps you to go back to sleep if you wake up in the night. If you are unable to go back to sleep, at least the relaxation will provide your body and mind with some deep rest. Some basic relaxation tips can be found below.
Visualising that you are in a peaceful, safe and comfortable environment. Some people imagine being at the beach, or in a park by a lake. Feeling the warmth of the sun on your body, the fresh breeze, the colours and sounds of the surrounding environment.
Relax your body by focusing on one body part at a time, and consciously relaxing that part. Relaxing the toes, the ankle, the foot is relaxed, relax the calf, and so on until you have gone through your entire body. Some people find imagining warmth and heaviness on each body part particularly useful.
Some people like to repeat a mantra or phrase, such as ‘I am relaxed’, ‘let go’, or ‘peace’ as they focus on relaxing the body and mind.
A relaxation CD or course can be a great help. Reconnexion has a CD titled "Relaxation with Gwenda Cannard" - link
Nutrition
Try to avoid sweets, such as chocolate or biscuits before bed.
Alcohol, while making you feel drowsy, can disturb the quality of sleep. It is recommended that alcohol be avoided during the withdrawal period.
Try a chamomile tea or warm milk before bed, or during the night if awake to help you sleep.
A small healthy snack before bed can hep you to get off to sleep.
Natural remedies
Some people find that the herb Valerian helps with sleep during withdrawal. However, the evidence is inconclusive and some studies have suggested that Valerian can cause side effects such as blurred vision, excitability and changes in heart rhythm.
It is best to see a naturopath or herbalist before taking herbs to help you sleep. |
