Meet a psychiatrist for Management of benzodiazepine dependence Substitution therapy and psychotherapies  (CBT)

Sleep Hygiene Obtaining healthy sleep is important for both physical and mental health. It can also improve productivity and overall quality of life. One of the most important sleep hygiene practices is to spend an appropriate amount of time asleep in bed. Good sleep hygiene practices include: Limiting daytime naps to 30 minutes. Avoiding stimulants such as coffee, tea and cigarettes close to bedtime. Exercising to promote good quality sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can drastically improve nighttime sleep quality.  For the best night’s sleep, most people should avoid strenuous workouts close to bedtime.    Staying away from food that can be disruptive before sleep Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people. When this occurs close to bedtime, it can lead to painful heartburn that disrupts sleep. Ensuring adequate exposure to natural light This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep wake cycle Establishing a regular relaxing bedtime routine A regular nightly routine helps the body recognize that it is bedtime. This could include taking warm shower or bath, reading Making sure that the sleep environment is pleasant Bef and pillows should be comfortable. The bedroom should be cool –  Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices that can make the bedroom more relaxing

consult a psychiatrist for detailed evaluation and plan further management

do not self treat/medicate

consult me online