First of all if you are highly dependent on sleeping pills never stop the medication abruptly as this may result in life threatening reactions.
The treatment must proceed under guidance of an endocrinologist or a neurologist…never try to self medicate.
From your side you must follow the following habits:
1. Stop consumption of tea coffee completely.., and decrease you salt consumption.
2. Do some heavy physical work before sleeping so that you make your self tired..this will also help lower you BP which will aid your sleep.
3. Don’t take nap during the day even if you feel sleepy buy doing so you will hinder you sleep cycle..
4. Stop using pc’s , mobile’ etc 2 hours before going to bed.
5. Don’t stay on bed if you are unable to get into sleep as this may cause severe anxiety.
What I have found the most helpful in battling insomnia is embodiment, enlarging one's focus beyond one's thoughts to what is happening in the whole body. Starting with the feet and moving up through the rest of the body, what sensations do you notice: heat, cold, pain, tension, pleasure. Spend several moments with each body part. If thoughts come up, gently redirect yourself back to sensation in the body. The brainstem, the part of the brain most responsible for activation or deactivation responds to the language of sensation. Maybe get out of bed from time to time just to refresh yourself. Invest in a nice, soft comfy pillow and mattress (here are some useful reviews https://sleepmentor.net/serta-perfect-sleeper-mattress-review/ – find the best one. Change the strategy from how to fall asleep to how to cope with no sleep. Some of these strategies overlap. Drink lots of water, exercise, engage in social interaction, walk a lot at work, etc.You will eventually fall asleep! It’s impossible not to:triumph: Certain types of yoga: twists, forward bends, and hip openers, especially when one focuses on sensation are also quite helpful. Finally, for some, snuggling or cuddling can generate oxytocin and put one right to sleep.
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I agree that you shouldn't stop taking pills abruptly. poliq's suggestions are really good, I fully support his list. I would add, that you can first decrease your dosage, then change your pills to those with less effect (less active matters). You can check for alternatives on Online Pharmacy, for example. But don't do this yourself, you should consult your doc, bcz you should be aware of all side effects the pills or dropping them abruptly.