Disclaimer: This post provides general information on managing sleep challenges during benzodiazepine withdrawal. Each individual’s experience may vary. Always consult a healthcare provider before making changes to your medication or routine.
Introduction
Dealing with sleep issues is often one of the toughest parts of withdrawing from benzos. As your body adjusts to life without benzos, it’s very common to face sleep challenges—like insomnia, frequent awakenings, and even adrenaline surges that make it hard to rest. These struggles can be incredibly frustrating, especially since restful sleep is so crucial for healing. But while sleep might be elusive at times, there are ways to support your body’s journey toward better rest and overall recovery.
Why Sleep Issues Happen in Withdrawal
When you were taking benzos, your brain got used to having that chemical support to calm down, reduce anxiety, and help with sleep. Benzos work by enhancing GABA (a calming neurotransmitter), which makes you feel relaxed and sleepy. When you reduce or stop taking benzos, your brain needs time to recalibrate—which can lead to a lot of overstimulation in the meantime. This overstimulation is often behind those sleepless nights, and it’s also why you might experience a “fight or flight” feeling when trying to wind down.
Common Sleep Issues in Benzo Withdrawal
- Insomnia – Difficulty falling asleep or staying asleep is one of the most common struggles.
- Frequently waking up – Even if you manage to drift off, you might find yourself waking up multiple times through the night.
- Adrenaline surges – These sudden bursts of energy or anxiety—especially when falling asleep—are part of the brain’s way of overreacting to perceived threats.
- Restless sleep – You may sleep lightly, wake up feeling unrefreshed, or even find yourself in and out of sleep, never quite reaching that deep and restorative rest.
Strategies for Better Sleep During Withdrawal
While the path to restful sleep isn’t always a quick fix, there are numerous strategies that can help make sleep more accessible over time.
Create a Calming Bedtime Routine
Building a bedtime routine sends gentle signals to your body that it’s time to wind down—and consistency is key here. Try to keep the same sleep and wake times every day, even on weekends. This routine could include activities like a warm bath, reading a calming book, or practicing deep breathing exercises. Avoid screens before bed since the blue light can disrupt your natural sleep rhythms.
Practice Relaxation Techniques
Techniques like deep breathing, progressive muscle relaxation, or meditation can help quiet the mind and settle your body. Yoga nidra, also known as “yogic sleep,” is particularly helpful as it guides you through a series of mental and physical relaxation exercises that can ease your transition into sleep.
Set the Right Environment
Your sleep space can make a big difference. Keep the bedroom cool, quiet, and dark. Using a weighted blanket may help with relaxation, while white noise or nature sounds can drown out any bothersome background noise. Make sure your bed is only for sleeping to train your brain to associate it with rest, not with stress or overthinking.
Manage Those Adrenaline Surges
When you’re lying in bed—possibly on the verge of sleep—and an adrenaline surge hits, the jolt can feel overwhelming. Try not to fight it or get frustrated—this often just makes it stronger. Instead, let yourself breathe deeply and remind yourself that this is a temporary sensation. It can help to gently stretch or do a calming activity—like journaling or listening to a soothing podcast—until the feeling passes. Amy (your withdrawal-hijacked amygdala/recovery nemesis) might be on high alert most of the time right now, but learning to acknowledge the signals calmly can reduce the intensity over time.
Limit Stimulants and Stay Hydrated
Caffeine, sugar, and—especially—alcohol can interfere with sleep and stimulate Amy even more. Try limiting caffeine to the morning or avoiding it altogether. Likewise, staying hydrated with water throughout the day is important, but avoid drinking too much before bed to prevent those middle-of-the-night bathroom trips. Like water, gentle exercise can be great for you but intensive workouts right before bed can release cortisol into the brain and that’ll only get Amy fired up.
Practice Self-Compassion and Patience
Sleep struggles during withdrawal can feel relentless, but remember: healing takes time. Many people find that the path to solid sleep is gradual, so try to be patient with yourself and celebrate any small improvements. If you manage to fall asleep a little faster than the night before, that’s progress. This process is as much about being kind to yourself as it is about establishing healthy habits.
Embrace “Rest” Even Without Sleep
Sometimes, despite your best efforts, sleep just doesn’t come. On those nights, try to relax and remind yourself that rest itself is beneficial—even if it’s not full sleep. Lie down, close your eyes, and focus on your breathing. Some people find that a short walk around a quiet room or practicing a simple meditation can help them achieve a restful state, even if it’s not quite sleep.
Daytime Naps (When Necessary, If Possible)
If your nights are particularly rough, consider allowing yourself a short nap during the day if you’re able. Keep it under 30 minutes and try to nap earlier rather than later. This can take the edge off of extreme sleep deprivation without interfering too much with your regular sleep routine.
Coping When Sleep is Hard to Come By
Lack of sleep can make the withdrawal journey feel even more challenging. Here are some tips to help you get through your day, even when you’re feeling sleep-deprived.
Pace Yourself
You might not be able to tackle your usual to-do list, and that’s okay. Allow yourself to take things one step at a time and focus on smaller, manageable tasks. Rest as needed, and don’t push yourself too hard.
Prioritize Nourishing Foods
The body often craves quick energy boosts when we’re sleep deprived, which can lead to reaching for sugary or caffeinated items. Instead, focus on balanced meals with protein, complex carbs, and healthy fats to keep your energy steady.
Spend Time in Natural Light
Natural light helps regulate your body’s internal clock, signaling to your brain when it’s time to be awake and when it’s time to sleep. Even if you’re exhausted, getting outside for a few minutes can help reinforce a natural rhythm and improve your chances of restful sleep the following night. If exposure to natural light isn’t possible, a “happy lamp” (light therapy lamp) can help meet that need.
Acknowledge and Gently Manage Emotional Sensitivity
Sleep deprivation can make you feel irritable, anxious, and emotional. Be kind to yourself and know that these feelings are natural. Reach out to supportive friends or family if you need someone to talk to, or try journaling to express what you’re feeling without judgment.
Stay Mindful of Amy
If Amy’s extra active and making things harder, remember that those loud reactions are temporary. Amy is overactive because your brain is healing, and while it can be hard to ignore those intense signals, staying calm and grounded will help you manage the reactions. Think of each day as one more step forward, even if it feels small.
When to Seek Support
If sleep continues to be a significant issue, it’s okay to reach out for help. Talking to a healthcare provider about your sleep concerns can be beneficial. Some people find additional support in therapies like cognitive behavioral therapy for insomnia (CBT-I), which focuses on changing sleep habits and behaviors. Joining a support group, either in person or online, can also help you feel less alone and provide new strategies for navigating sleep challenges in withdrawal. While you might be understandably tempted to look into medications for sleep, approach these with caution—Z-drugs are relatives of benzos and can cause issues with healing, while other methods like anti-psychotics can have their own secondary side effects.
A Closing Note
While sleep issues are a notoriously frustrating part of benzo withdrawal, know that they won’t last forever and your body can continue to function on very little sleep for a very long time. It’s normal to feel discouraged—but each small effort you make builds up over time, helping your body learn to rest and recover naturally. Keep experimenting with different strategies, be gentle with yourself, and know that your body is working hard to find balance. One day, the pieces will start to come together, and sleep will feel easier again. Until then, take it one night at a time. You’re on a journey, and every step—even the tired ones—brings you closer to healing.