Please, if you've been using it nightly for some time, go off it in very slow increments. You will thank yourself later. Seriously, you can cause yourself way worse problems if you cold turkey this kind of drug, bad problems that can last for years.

Literally shave little bits off the pill every few days until you work yourself down to nothing, even if it takes months.

The last quarter can be the toughest, and that's where the things below can be extra useful.

Xanax acts on the GABA receptors, so a reasonable substitute is GABA, available as a supplement. You can even use this proportionally to help you taper off the xanax.

Also, there are many wonderful herbal tinctures, in single herbs or formulas, and if you find a couple that work for you, rotating them prevents developing tolerance.

Everyone is different, but you can look into singles or formulas that contain for instance

*hops

*kavakava

*Passion flower

*chamomile

*california poppy

*valerian, but it can cause morning grogginess

Also, if you are taking anything caffeinated (including green tea/maté/black tea/iced tea) after say 3pm, think about cutting off by 3pm or earlier.

Consider using blue-blocking glasses or an app to shift the color of your screens.

Also, I am not a doctor. Just fellow sleep-challenged. And yes, sleep is useful :)