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Sleep Recovery

Sleep Without Medication

CBT for Insomnia (CBT-I) outperforms sleep aids in every clinical trial. Here is how to sleep naturally and safely stop sleep medications.

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Quick Answer

Quitting sleep aids (z-drugs and benzodiazepines): taper under physician supervision, abrupt cessation risks seizures. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard long-term treatment. Most people sleep better within weeks of tapering. Call SAMHSA (1-800-662-4357) or your doctor for a supervised taper plan.

Recovery Guides

Warning Signs

Signs of Sleep Aid Addiction

10 signs of sleep medication dependence, Ambien, Benadryl, benzos, and melatonin.

 Sleep Guide

How to Sleep Without Sleep Aids

12 evidence-based methods that work better than medication long-term.

 Timeline

Sleep Aid Withdrawal Timeline

Rebound insomnia: how long it lasts and how to manage it by medication type.

Key Fact: CBT-I Outperforms Medication

CBT for Insomnia is the American Academy of Sleep Medicine's first-line recommendation, above any sleep medication. It produces lasting improvement, medication produces tolerance. CBTI Coach app (VA, free) is a good starting resource.