I have been taking benzos for 27yrs. First ativan for 15yrs, then xanax for the last 12yrs. I have taken up to 3mgs at night, but haven't taken any more than 2mgs for about 2mos now. I take this medicine only at night for sleep. However, I stopped smoking 2mos ago and the anxiety and insomnia have gotten much worse. I am hopeful that as time goes on, these symptoms will improve. The xanax is not working anymore for sleep and I am only taking it so as not to suffer w/d . My understanding, now, is that xanax is not designed for every day use. Valium or Clonopin is better for long term anxiety. I am interested in Valium as I don't have "panic disorder. I was given a small rx for Valium for another problem entirely, but instead of taking it during the day, I have taken the 5mg tablet at night. It's working well. No I don't take xanax at the same time. My question is, how long does it take to fully withdraw from xanax? I understand it is VERY difficult to get off of. I have read about "water tritation"? Not sure of the spelling. What I need is a long term PLAN and a regimen to follow. Please, what is your suggestion? Thank You