10-07-2018, 08:35 PM
Good sleeping habits are hard to put into practice but have been a lifesaver for me. All screens (tv/phones) away an hour before bed. Blackout curtains (this made such a huge difference). As someone else said, no caffeine after midday. Comfortable clothing and bedding. TIDY ROOM!! A scented candle in the room and lavender oil gently sprayed on a pillow. Tense your muscles and relax them, starting from your toes and slowly working your way up to your neck. Of course Diaz/Zolpi etc are genius at getting you to sleep but the literature advises against using for prolonged periods of time, which in benzo and z-drugs case is deemed to be 2-4 weeks. What goes up must come down, although there are no time limit on good habits.