Not able to sleep well - any tips

[Stumpedasatree]

Most evenings I seem to have real problems falling asleep, often staying awake for a couple of hours after going to bed. I'm twitchy, restless, and can't relax. I have restless legs as well. Often get hot feet which can get unbearable and also means I can't sleep.

I am active, take magnesium, no caffeine late etc etc. I'm not sure I'm perimenopausal or anything yet.

Any tips would be so welcome as it is completely frustrating and I am tired!

Is this a recent issue OP? How old are you? If you don't mind me asking.

@MakeminealargeSauvignon I am 45 and it is fairly recent, on and off for the past year.

I sleep with a fan all the time.

Also wierd one but Romaine lettuce makes you really sleepy, its part of the Latuca Sativa (sp?) family.

Also exercise.

I think it could very well be perimenopausal.

Having said that, I go through phases like this and have done for the last 15 or so years, but am mid 30's, so don't believe it's peri.

I think the fact that yours is recent could indicate this in your case.

Are you feeling anxious in the day?

*perimenopause

Are you NHS england? If yes, your GP might be able to give you access to Sleepio, which is an evidence based intervention for insomnia (what you are describing) done on a computer or iphone app.

@MakeminealargeSauvignon, I'm not anxious during the day and not particularly worried about anything. It could be peri - I have noticed, being a runner, that I have significantly slowed down this year from last year which is very frustrating.

@TheDaydreamBelievers, I am in England, that definitely sounds worth looking into, thank you.

Can sympathise! Damp flannel over the feet can help. I've just started taking Menopace which seems to be helping, though it hasn't been a week yet so not great evidence. However, not an expensive thing to try for a bit.

There's a great book called The Woman's Guide to Overcoming Insomnia. Helped me last year

Perimenopause can cause sleep issues. Especially in certain stages of your cycle.

Things that have helped me a bit!:

Don’t go to bed early thinking you’ll ‘catch up on sleep, wait until you can barely keep your eyes open.

I take ‘cherry night’ supplement an hour before bed to help with melatonin production.

Don’t nap in the day.

Go to bed at the same time and get up at the same time every day.

If you can’t sleep get up out of bed and read or do something else and only go back to bed when you’re sleepy.

But still I have crap nights here my mind won’t switch off. Or I’m itchy/restless. Accepting this and not stressing too much helps. I’m pretty sure it’s all hormonal.

Was about to recommend the above book! It’s really helped me.

Just bumping to see if anyone else has tips please. I'll look into the book too, thanks.