I can't sleep at all I'm in perimenopuse

[Spag7040]

What would help sleep, when I was taking hrt it gave me even worse PM's?
Any suggestions?

Magnesium tablets and Epsom salt baths, along side a good bedtime routine.
The occasional anti histamine when you really need to sleep.

I swear by kalms night ( valerian root ) I’ve taken them since a bad anxiety episode as I’d not slept properly for days and it was making me worse. I’d had insomnia on and off for years and the only thing that’s ever worked or so I believe.

Now I only need them maybe 3 days a week before work mainly. Did get a mild headache when I took them every day for a couple of weeks but they got me sleeping and back into a routine!

I also find cardio helps me feel more tired, or a good walk out in the air, headspace or similar noise type thing before bed, second magnesium or epsom salt baths. I have a magnesium spray too. Basically creating a calm relaxed atmosphere before sleep.

Magnesium supps just before beds has worked wonders for my sleep!

There's lots of different types of hrt. Elleste duet works for me. One table a day and I sleep so well now. Maybe you need to try a different type

I suspect I am peri menopause and I am asleep early (9/9.30) but wake at various points through the night it's driving me mad.

I saw a Tik Tok recently where he said you need to eat a complex carbohydrate before bed to stop the 3am wakings. Tried it once and it worked.