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!