Help with my awful sleep..I’m exhausted

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I’m nearly 40 so suspect hormones are messing me up, but for the last year or so I just cannot sleep properly. It’s like I’m half awake all night. Some nights I will have back to back very vivid dreams that I wake up constantly from. Other nights I will just keep waking or be aware of what’s going on around me. I pee up to 3 or 4 times, huge amounts, despite limiting my liquid in the evening. I have one coffee a day and that’s consumed prior to 10am. Eat fairly healthily, no sugar etc before bed. I do skip meals/intermittent fast but everything I have read says this should improve sleep. I try and read before bed and limited screens (obviously I’m on here now but generally!). I have been to dr who wasn’t interested. I was tested for diabetes as part of a health check last year and that was all fine.

please can anyone help with things that work for them. I’m absolutely exhausted and yet my brain won’t switch off. It’s really impacting my life.

It sounds very peri.
You need magnesium glycinate before bed, no alcohol, and try a couple of Epsom salt baths a week too

You need to actively avoid stress too, as a lot of this is anxiety.
Do you exercise?

I find dairy affects my sleep now, so none of that in an evening.
Decaffeinated tea from lunchtime onwards.
I go to bed at the same time every night - the routine is key - I read a paper book and lights out at around the same time. Absolutely no screens in the bedroom.

Definitely sounds peri.

I pee up to 3 or 4 times, huge amounts, despite limiting my liquid in the evening. This was me. HRT sorted it out. Such a relief!

Magnesium and ear plugs help me.

I use sleep teabags from Aldi or Lidl to help settle me. Doesn't always work so you have my sympathies. I have had recently struggled too.

I read a paper book too, no looking at mobile phones after a set time. Book until my eyes can't stay open then light out.

Magnesium tablets or baths. I now have to use melatonin as well. Some physical exercise an hour or so helps a bit, but I'm bad at doing that!

Following because I’m the same and it’s really destroying my life. Can’t focus at work at all. Doctor recommended melatonin (not allowed to prescribe but basically told me I could source elsewhere ?!). Zero difference. I don’t wee all the time but I do wake up in the middle of the night for hours regardless of what I do. Like you I’ve cut out caffeine and carbs/sugar and screens before bed. I take loads of supplements although am going to try increasing magnesium and take before bed more regularly as I currently o take whenever I remember in the day. I had a full blood test and nothing. I need to exercise more but currently injured.
its just awful isn’t it. I have no other peri signs so not keen on HRT.

It's horrible. I used menopace and it did seem to help with the feelings of anxiety and a racing mind. That and also giving myself a talking to about not catastrophising and thinking too far ahead, I did manage to train my thoughts mostly.

https://www.sleepstation.org.uk/

I have a set routine of:

Have a herbal tea and a magnesium supplement in the evening around 9pm then...

Up for a hot bath at 10pm whilst DH watches the news. I brush my teeth beforehand and don't wash my hair in the bath so I don't have to faff drying it.

Straight out of the bath, lavender moisturiser then into PJs and bed by 10.30pm ish.

I listen to an audiobook when I'm in bed and usually drop off listening to that. If I feel I need a really good sleep I also have an eye mask and earplugs too.

I very occasionally take an antihistamine to help me sleep.

I regularly used to not sleep for 72hrs +
Anti histamines will knock me out every time (nytol etc) but I found I was becoming reliant on them. So only really good one nights I absolutely have to sleep. I started taking CBD oil a few months ago which has changed my life. It isn't sold as a direct sleep aid but it has worked wonders.

Thanks all for the replies and sympathy for those also struggling. I’m so tired today that my eyes hurt, and I have to work this evening 😩 I do exercise, I lift and run also go on walks etc. I will try magnesium- I gave it a go last year but it didnt improve things but will try again and stick to it longer. The dr as I say was very disinterested, just suggested the coil?! And didn’t explain how that would help. I haven’t been on birth control in years so am reluctant to start now especially when I don’t know how it would help.

I had the same - the getting up to wee is a nightmare. But things that have helped me (can’t take HRT).

Ashwagandha is good for stress.
I take Magnesium glycinate.
I have a sleep tea about 8.30 (no later or it increases the peeing)
Turn all the lights right down at 8pm to encourage melatonin.
No screens an hour before bed.
Don’t go to bed until really sleepy - this is different to general tiredness.

The biggest impact is supposed to be getting up and going to bed at the same time each day.

In the morning I spend 5 minutes sat in the garden as soon as I can looking at the sky (this sets the circadian rhythm and production of melatonin later in the day).
I also have a cold shower in the morning not sure if that helps!
Wait 90 minutes after waking for first coffee and no caffeine after 11am
The above things help control cortisol release - you want more in the morning and less in the evening.

I also like the Trip drinks in the evening to relax.