I am not familiar with the drug that you are taking . . . I also have sleep issues . . . I have no problem falling asleep but staying asleep is a big problem . . . I know that some drugs do not work for some people and a quick search of the web on tamazepam does indicate that the drug could potentially intensify problems . . . so, you may want to contact your doctor for a different medication. Also, what might be a standard dosage for one person may be too much for another . . . several years ago, while in the hospital for an operation, I took 1 Ativan of 10 mg . . . this is considered to be pretty much minimum dosage . . . yes, indeed, I slept great for 8 hours (no awakenings, no dreams that I could remember, etc.) and then I was stupid for the next 8 hours so much so that my operation was postponed . . . it turns out that, for me, the correct dosage was 5 mg . . . had a super 8 hours sleep and was fine . . . I only took the Ativan for a couple of nights which was good for me because Ativan is addictive and I get concerned over that . . . my friend who has been on Ativan for anxiety/depression to help her sleep takes only 1/4 of a 10 mg tablet . . . her doctor told her that 1/4 tablet would have absolutely no effect . . . whether it is a placebo effect or not, if she takes 1/4 Ativan she gets 8 great hours of sleep whereas before she would toss and turn for a couple of hours, sleep for a couple, toss and turn, etc. All of this to say is that the drug you are taking may not be appropriate for you so please contact your doctor.
I've mentioned my strategies before and they are not 100% successful for me but they do help . . . I do not drink caffeine beverages after mid afternoon and then I limit myself to one cup of tea a day and I go for my walk which is my exercise at least 3 hours before going to bed . . . before going to bed, on most nights I will soak in a tub of rather warm water and Epsom salts . . . .this has a relaxing impact on me . . . I do read for a while but I turn off all equipment . .. television, computer, telephone, etc. in a dark room that is a bit cool (not freezing but not overly warm) and I start counting backwards from 1000 . . . now, not speed counting but focusing on forming each number in my mind . . . for some reason this distraction has worked . . .at least for the last four or so months . . . .I still wake up during the night but I immediately start the counting backwards from 1000 . . . .for right now, rather than waking up 4 or 5 times a night, I might wake up once or twice but go back to sleep almost immediately but I think the key is not to turn on any lights or any music or anything because this may signal the mind that it is time to wake up. . .to be honest, I can't remember getting below 950 in counting backwards . . .
Anxiety/Depression is so frustrating and defeating but the only thing you can do is keep on working on it . . . .I know that sleep makes all the difference in the world . . . may be 4 or 5 times a year, I will get 8 hours of restorative sleep without waking up and when I get up in the morning, I feel like a new person . . . .it is amazing at what sleep can do for the mind and the body . . . .
So, bottomline . . . the drug that you are taking may be intensifying your symptoms rather than helping so check with your doctor for something different . . . try as many non-med strategies as you can because some of these drugs can be addictive so ask your doctor questions . . . . and please, do come here and chat as often as you like . . . .I wish that I could help out more but if you come up with any strategies for a good night's sleep, I would love to hear about them . . .take care, kc