Neilk:
Thanks for asking this question as I am trying to do the same thing and haven't found much help even from the websites/clinics/Psychs Dr's.
Most want to substitute something that will still be addictive and, therefore, have withdrawal issues. Or suggest a holistic way, which due to the amount of meds I'm on, wouldn't even phase my brain. Or send me away to some kind of institution that doesn't deal with this kind of withdrawal. I didn't take these to get "high", just to sleep at night like normal people. (Please do not ask who, how or why I got here. It mostly worked at the time.) I've been on some kind of benzo for at least 10+ yrs.
Although starting slow on benzos, I, eventually was at 8 mg Xanax during the day for stress and the following combo for insomnia:
1) 4 mg Xanax
2) 4 mg Klonopin
3) 30 mg Temazepam
I had 2 sleep studies as sometimes they worked and sometimes they didn't. I averaged 4.5 hrs sleep with no Delta sleep still using all those meds.
After working dilegently to reduce or cope with some of the stressors in my life, I slowly took myself off the 8 mg daily Xanax.
I am working with a Dr who together we came up with the following protocol for the insomnia:
1) Sleep Hygiene - Dark room, no TV, Dark curtains on the windows, etc.
2) Do something non-stressfull before bed. I read something.
3) Meditation - I'm starting slow as my mind races. I found several books for novices. I don't get mad if I don't "do it" correctly. I'm trying and that's what counts. I do at least 5 mins every morning and 5 - 10 mins every night. This seems to be helping the most.
4) Taper slowly, start with the Xanax due to the length of time it stays in the body. I have been able to go from 4 mg to 2 mg and ready to drop down again. (About 2 - 4 wks? Don't dwell on how quick it happens.)
5) Understand the first couple days or more, when you first lower your dose, you will have a physical withdrawal. Treat yourself good those days and just take care of your self. Sometmes I am lucky to just eat. (I try not to get into any heavy discussions...)
6) Try not to bounce the dose back up unless you feel like you absolutely need to as you will have to go through the withdrawal again. (Some nights sleep is not good. I don't worry about what I'll be like the next day as some days are horrid, but, some days are not bad at all.)
7) Try, as best you can, to go to sleep around the same time.
8) I'm doing this a day at a time as I really don't know what the correct outcome will be.
After the Xanax, I will start tapering the Klonopin the same way. It is not easy and I may not make it, so if you find a good answer, please let me know. At least I'm trying and I give myself credit for that.
I did take myself off most supps for right now as they seem to hype me up, but I added 25 mg DHEA around 9 - 12 at night and lowered the Melatonin to 10 mg which I take at least 2 - 3 hrs before sleep. I take both of those together.
I take the 30 mg Temazepam 1 hr before sleep and the 2 mg Xanax and 4 mg Klonopin at the same time and around 30 mins before sleep.
I also am adding some LDN for the pain. I think if this works, there are less side effects and easier to come off of.
The biggest thing I need to remember is we have all gotten here through different paths and will probably get out through different paths as well. And, fortunately, we are all different. (Cause I don't think any of you would want to be with me the day after I cut the dose down....

)
Best of luck from a friend,
Karen