I started taking Tamazepam (30 mg) following my cancer diagnosis and divorce and unfortunately have been on it for years. I eventually dropped down 22 mg; then down to 15 mg, was on 7.5 mg. for about a year, and am now down to about 3.5 mg. (I’m cutting the pills so it’s hard to know for sure).

What has worked for me— I noticed by mistake that sermons 😀 will “knock me out,” especially the Jewish ones. Chabad has a good app that is really helpful for me. Some podcasts also work and a coworkers swears by the “Calm” app. Music does NOT work for me..... I think there’s something about the tone/pitch of some voices because even if I wake-up during the night, just turning-on a sermon/specific podcast is usually enough.

Other previously provided suggestions also help— Meditation, morning exercise, hot showers, a bedtime snack, keeping the same bedtime routine and sleep-wake schedule, a cool bedroom, and perhaps even blue blocking glasses are supportive strategies, but those sermons have been the “game changer” for me.

Good luck!!