Sleep help

[Strumpetpumpet]

Morning everyone. Can anyone recommend anything to help me stay asleep? I have no problem getting to sleep but staying asleep beyond about 3 am is proving tricky and I feel like a zombie most days. I’m doing everything I’m supposed to - exercise, fresh air, virtually no alcohol (1 or 2 drinks at weekends only), no phone or iPad after 8pm, reading for a few minutes before bed but nothing is working. Any ideas gratefully received!
Thanks all x

[rosie39forever]

I feel for you I put up with crushing insomnia for years, I tried every remedy and supplement going, loads of exercise and clean eating, it got to the stage where I was hallucinating, couldn't drive or hold a conversation..... Then went onto HRT and oh my god within a couple of weeks I was sleeping for 7 hours solid every night.
That was a year ago and still sleeping really well.

[MIdgebabe]

I have an large hairband thing that works as a black out eye mask which really helps

[LlamaofDrama]

Spoke to the doctor about this yesterday... I've been trying Kalms which are valerian. They don't work for me. She confirmed that there's no scientific evidence that they work at all, but did say if they do work fit you go for it.

I'm about to launch on HRT in the shape of a coil and oestrogen patches; I'm hoping that does the trick. Wish me luck.

[JenniferM1989]

I would try Kalms but the lavender capsules. They really do help you to relax. Those, lavender radox in a bath now and then and a gently fragranced lavender spray for your pillow

[eurochick]

The herbal nytol helps me but only for the first part of the night. I guess it has worn off by the time I wake up for a wee at 3-4am and then I really struggle.

[heidbuttsupper]

I recently purchased a weighted blanket. Life changer

[RandomMess]

Magnesium daily and Piriton x 2 last thing

[JinglingHellsBells]

If you have no reasons not to use hrt, that might be the answer @Strumpetpumpet. Insomnia was the main reason I began HRT and it sorted my sleep in about 2 weeks.
I'm now considering coming off it after 10+ years on it, but if sleep issues return not sure what I'll do.
My mum has never slept well since the menopause (she's now in her 90s and as a fit as a flea except for sleep and says she still has flushes.)

[Strumpetpumpet]

Thanks so much everyone. I went to my gp a couple of years ago and she refused to give me HRT as sh3 said my symptoms weren’t severe enough to justify the increased cancer risk! I might try again. I’ll look into the other suggestions too, thank you all. Intrigued by the piriton and never heard of a weighted blanket - thank you all xx

[RandomMess]

I started taking Vit B6, magnesium and Taurine for my horrific peri symptoms- they have made a huge difference. Piriton doesn't knock me out or feel drowsy but I think it does Male be a bit drowsy so when I wake in the night it's much easier to get back to sleep rather than being awake for 1-3 hours!

[BackInAtLast]

I'm 49 and also trying to find the magic combination, some things that helped me:

A weighted blanket

Gave up alcohol for 7 weeks and that has helped hugely

Golden bedtime milk...I've made this with a few different things and it's lovely.
www.wellplated.com/bedtime-golden-milk/

The yoga 4,7,8 breathing technique is great and I also use when I wake up. It's very easy...

Sleep meditations on an app called Insight Timer (I only use the free one), you can choose stories, music and yoga nidra.

Cbd oil (this coming from someone who hates weed, this is the not active part of cannabis). I have been told by so many to try it and only started a week ago (I also have arthritis). It's always tricky to know what one thing is working! www.lovecbd.org/product/800mg-cbd-entourage-oil-spray/

I have the same ability to get to sleep but wake up at 3 or earlier. I went to GP for HRT but they weren't happy to give me it tbh...I will persevere for a few months and then see and go back.

[JinglingHellsBells]

@Strumpetpumpet Your GP is out of order. The advice from NICE is that women are informed of the risks and make their own choices. Suggest you see a different dr who isn't patronising and takes away your choice. Have a listen to the great podcast on Liz Earle Wellbeing website where she discusses HRT with N Panay (it's under podcasts).

[BackInAtLast]

@JinglingHellsBells oh now that's helpful thank you....I shall also bear this in mind and listen to that podcast thank you!

[Strumpetpumpet]

Thank you i’ll Have a listen to that. I’ve just watched the video about the yoga breathing technique too so am going to try that tonight. Thanks so much everyone xx

[HappyHarlot]

Nothing worked for me. For years I would regularly wake at 3am. Then go to work at 8am for a 13 hour shift. I started a very low dose of HRT 10 days ago for severe brain fog, I have slept through for 6 hours straight the last 3 nights. I hope it continues.

All I can suggest is try not to stress. Get up, try a sudoku puzzle or read for an hour and then try again to sleep. Something to distract your mind again.

[lljkk]

It's called terminal insomnia. I've had it since I was 15 (lucky me). Blokes get it, too.

Nobody has any treatments that aren't the same as the strategies for all the other types of insomnia. My experience is I can get back to sleep 1.5-2 hrs later, so it's important to stay in or near bed for that 'catch the wave' window again.

[MIdgebabe]

There is a line of thought that says waking in the night used to be common...referred to as the first and second sleep. Clocks and factories seem to have brought an end to it , but I wonder if menopause is connecting us to basics. Wake, do something ( sex was common, reading for those who had the skills and candles ) and then sleep again later. So if waking in the night is bothering, try not to worry because it might be really natural , try to find a new pattern that works for you ( shifts permitting. Modern life is the problem )

[Dangerfloof]

I have already posted on the meno symptoms thread about my wool filled duvet. Its expensive but for the first time in 4 years I have slept through the night.
I got mine from www.baavet.co.uk/baavet-wool-bargains
In the reduced bit to shave a few quid off.
It's a game changer. I highly recommend.

[lljkk]

Argument that segemented sleep is the biological norm and true traditional way to sleep.

[Dontdisturbmenow]

Exact same issue here, falling asleep is not the issue, what is is the regular waking up and not being to get back to sleep after 4am.

I've tried absolutely every remedy in the book. HRT didn't help at all on the opposite the 4am wake up was even worse on it.

The only treatment that really bakes a difference is amytriptyline. I was reluctant to try due to the side effects but I don't have any. I now only take it twice a week and I know I'll sleep really well on these days so I can cope better if I don't on the others. I am however getting better on these days too. I still wake up 6 to 7 times a night but I now get right back to sleep even after 4am. I don't feel the draining exhaustion during the day I used to feel.

I have also stated on red clover 3 weeks ago and I think this is starting to help too.