Xanax Dosage Insomnia

How can I deal with insomnia without drugs?

I've lived with a certain degree of insomnia my whole life, takes a long time to fall asleep, I used to handle this problem as best I could, but that I've gotten older (31) and certain pressure has mounted in life, I gradually developed semi-severe depression in the two recent years. I yearn to better themselves to bring me out of depression, but I can not sleep now without Xanax and alcohol, and this prevents me from reaching my full potential, physically and mentally. I go to the gym to work my butt off thinking it would help me fall asleep naturally, but I end up lying in bed for hours, is the only way to increase my xanax dosage now almost 2mg's that I really dont want to do. I can mix alcohol and taking 1mg and I know I can fall asleep, but damn, I dont want to Drink everynite either. If I do not take the xanax and only drink to go out, then I feel hungover the next day and can focus on work or training. I'm on your mind the end, do not know what to do. Any advice out there?

You should not drink – besides all the usual reasons, when you take meds, it's a bad idea and it can disrupt sleep. Do not increase with a dose without consulting your doctor. For non-prescription things that help (based on personal experience): do room as dark as possible – easily interfere with melatonin production, causing sleep problems. Keep a flashlight on the bedside table in case you need to get up in the dark. do not exercise 3-6 hours before going to bed. do not eat before going to bed – at least 4 hours before going to bed make sure it is still sure the bed is comfortable – can get a memory foam mattress tops, if the bed is not so great and you are short of money memory foam pillows are also worth a few lavender oil sprinkled on the bed can help you relax and sleep. You can get the essential oil at any health food store I've ever seen. The bottle can last most of a year, so the $ 10 or so is worth it. Watch caffeine intake (remember chocolate and tea has caffeine in addition to coffee) you can try Valerian ROOT cookies – if you burp it up its kind of gross, but otherwise never had a problem with them to a massage machine – may be the entire body – use the floor or the bed in 15 minutes – or a foot or such – massage helps you relax and try some of Dr. Weil relaxation Tips: http:// www.drweil.com/drw/u/id/ART00536 go to bed at the same time – and get up at once and at weekends – and allocate 7-9 hours of sleep – the phone, etc. When you eat dinner, you can try some turkey – the tryptophan tend to make people sleepy to assign a time during the day, maybe twice, to "worry" and make "to do" lists so you can short circuit some of the issues list that will run in mind when trying to sleep they should help. When you stop drinking, you probably will have more sleep problems for a couple weeks or so that your body is detoxing. Just no way around it even when you're not drinking too much. hot shower or bath before bedtime can also help you to relax. Good luck. Can start any / all proposals and after a solid 30 days after no more to drink if you do not is better, you should talk to a doctor about why you have sleep problems.