How Do I Get Off Sleeping Pills Naturally?

December 9, 2024 By Jacob Nuckolls Insomnia, Sleep

Dr. Richard Blackburn, Ph.D., a licensed psychologist and expert in Behavioral Sleep Medicine, explains how to get off sleeping pills naturally and safely using Cognitive Behavioral Therapy for Insomnia (CBT-I).

Are you considering getting off sleeping pills but unsure where to start? While sleeping pills can provide short-term relief, many people worry about their long-term use.

Dr. Blackburn, a diplomate of the Board of Behavioral Sleep Medicine, explains how evidence-based techniques like CBT-I can help address the root causes of insomnia and support lasting, medication-free sleep.

In this article, we’ll explore why it’s worth considering a natural approach, how CBT-I works, and practical steps for transitioning off sleeping pills safely.

Why Consider Getting Off Sleeping Pills?

Sleeping pills can help in the short term, but they come with risks if used too long. “Sleeping pills are only recommended for 4-6 weeks,” explains Dr. Blackburn. “After that, your body can build tolerance, making the pills less effective.”

He also points to serious side effects linked to long-term use, such as:

Memory problems (5x more likely).

Daytime fatigue (4x more likely).

Falls, fractures, or car accidents (2x more likely).

“For every six people taking sleep medications, one will experience harmful side effects,” Dr. Blackburn says.

Even the benefits of sleeping pills are limited. “Research shows they add about 35 minutes of sleep and help people fall asleep just 15 minutes faster,” he notes. “But even small doses can slow your thinking and reflexes the next day, making daily tasks harder.”

The good news? Cognitive Behavioral Therapy for Insomnia (CBT-I) offers a natural, effective alternative that addresses the root causes of sleep issues and helps you wake up feeling rested—without the risks of medication.

Related: Insomnia Therapy

The Natural Alternative: CBT-I

Cognitive Behavioral Therapy for Insomnia, or CBT-I, is a proven, non-medicated treatment for insomnia. “CBT-I is the safest, most effective, and durable treatment for insomnia,” says Dr. Blackburn.

Unlike sleeping pills, which often mask symptoms, CBT-I focuses on the underlying behaviors and thoughts that disrupt sleep. By making targeted changes, you can improve your sleep naturally and sustainably.

Key benefits of CBT-I include:

It’s medication-free: There’s few risk of side effects.

It’s long-lasting: CBT-I provides tools to treat the root causes of insomnia and maintain better sleep habits for life.

It works quickly: Most people see improvements within 3-4 weeks and need only 6-12 sessions for lasting relief.

So, how do you get started and ditch the sleeping pills safely?

Related: CBT-I: Can it Cure Insomnia?

How to Get Off Sleeping Pills Naturally

Dr. Blackburn recommends three steps for transitioning off sleeping pills safely:

Find a CBT-I Therapist
A trained CBT-I therapist can create a personalized plan to help you stop relying on medication while improving your sleep quality. At Nystrom & Associates, we have experienced therapists ready to guide you.

Talk to Your Doctor
Let your doctor know you’d like to stop taking sleeping pills. “Some medications are easier to stop than others,” explains Dr. Blackburn. “For certain medications, a tapering plan is essential to avoid withdrawal effects.”

Combine CBT-I with Tapering
Begin CBT-I before reducing your medication. This ensures you have effective strategies in place for better sleep during the transition. “Most people can stop medications and still sleep better when their tapering is supported by CBT-I,” Dr. Blackburn emphasizes.

Success Story: Restful Sleep Without Medication

This isn’t just theory—Dr. Blackburn has helped patients transition off sleeping pills and achieve natural, restorative sleep for over a decade.

He shares the story of an 80-year-old patient who came to him relying on three sleeping aids to get any rest. “At the time of intake, she was taking 5 mg of melatonin, 30 mg of mirtazapine, and 15 mg of temazepam, all of which are sleep medications or supplements,” says Dr. Blackburn.

Like many of his patients, she wanted to stop relying on sleeping pills and improve her sleep naturally. After a sleep study revealed she had severe sleep apnea—something sleeping pills cannot treat—she began using a CPAP machine alongside her CBT-I sessions.

This combination was life-changing.

“At the end of 7 sessions, she was using her CPAP all night long and had discontinued all three sleep medications,” Dr. Blackburn explains. “By the end of treatment, she was averaging 9 hours of sleep per night and sleeping 93.9% of the time she was in bed.”

Related: What is Social Anxiety?

Take the First Step Toward Natural Sleep

Getting off sleeping pills naturally is achievable with the right strategies and support. At Nystrom & Associates, our CBT-I therapists can guide you toward lasting, restful sleep without medication.

Related: How Gratitude Improves Anxiety