How do I stop waking up in the early hours?

[LivingDeadGirlUK]

I keep waking up at 4am, its really annoying, sometimes I get another hour or so, sometimes I just toss and turn. Its been weeks if not months. I'm not particularly stressed I don't think.

What do I do? :(

I wake up in the night like this and I did see one health guru say on Instagram (so who knows if it is true or not) that if you eat a lot of sugar, you get a sudden dip around 3 or 4 am and that is what wakes you up. I’m trying to cut down anyway so will see how it goes!

The one thing we shouldn’t be doing is getting on the phone when we wake up, like I am now 😂😂

my dog wakes me
yawn.
going back to bed soon

Hiya I'm in the dreaded 4 o clock club too. I read cortisol naturally increases and can wake you. I'm stressed out of my head at the minute due to an impending relocation but I've been waking for years at 4am since previously sleeping like the dead. I'm 42 and GP won't give me HRT.

For those talking about weight I have had a stable 'healthy range' bmi and it hasn't stopped me waking up at 4 or needing to pee 2/3 time a night . .

This is me. Always waking between 2 and 3am and I can't get back to sleep. Been happening since I lost my dog almost 3 weeks ago😭She used to sleep in my bed. I miss her so much 😭

This has happened to my for years. One thing that helped was realising that is often the coldest part of the night. I set my electric blanket on a timer to come on low about 3.30am, just for 30 mins or so. Seems to have solved the problem.

💛🐾

Am thinking of trying inulin.

Your partner needs to sort his snoring out as that will be disturbing you. A regular routine every single night, mine includes lavender pillow spray and cbd sleep drops. I go to bed at the same time and have a quiet fan on for the first couple of hours. I also take magnesium. Sterimar nasal spray is good for easing congestion when you have a cold.

things that work for me:

No shit UPF but actually eaten enough / satiated with good protein

not staying up well beyond when my body is telling me it’s tired (sometimes that’s early!)

magnesium glycinate

padded black out eye mask

10 mins of timed podcast to drop off to

if 4am happens, write a list of what I need to do that day, pop another magnesium, 10 min podcast, eye mask back on. And this is often the most restorative sleep I get with lots of dreams!

Sorry so many of us are still suffering! I woke loads last night, lost count of how much. In terms of taking magnesium again when you wake up, does it not mean you are taking way more than the recommended daily amount? Or does it not matter as you just wee out what you don’t need?

I've switched to decaffeinated drinks after 2pm do my body can process it before bedtime.

cardio improves sleep, some decent cardio, hitt class or spin etc
a bed time routine

your cortisone levels are rising too early, so it's making sure you have enough sleep and lower the levels through not being stressed - thus the cardio helps lower the cortisone levels overall in your body.

you've already got the magnesium message, the reason this helps is it levels out your cortisone levels in your body

a regular does of magnesium, cardio, and a hot shower or bath before bed should have you sorted. The hot bath or shower allows your body to then cool down and aids sleep through reduced temperature.

Id also suggest setting the alarm for 6.00 or 6.30 so you get a pattern of sleep and going to bed at the sae time each night is also important

Oh and I don't have caffeine at all. It took me two days of a headache to get off the stuff but my quality of sleep is also far better not having caffeine

What dose of 5HTP do you take please?
How much magnesium glycinate/citrate do people take -I read 400 mg but that is 4 of the big horse pills

We leave talk radio on all night. I wake for the toilet every night at about 2:30 and listen to Radio 4 / World Service until I drift back to sleep.

I had this for a few years (assuming perimenopause as I'm 45 now) and have really only got some relief in the last 6 months. Sleep is definitely not perfect but so much better.

What's helped:

• Cool bedroom, sleep in a long sleeve pj top and no bottoms
• magnesium glycinate an hour before bed
• no coffee after lunch
• lavender spray on pillow

I still wake up every night at some stage between 2-4am but I can get back to sleep now which is amazing. Having more sleep has impacted on my anxiety levels and problems which would have seemed insurmountable are more in perspective now

I stupidly tested the "midnight magnesium" idea by not taking it when I woke up and had a crappy night's sleep with multiple wakings, so that's me taught
@Spiderwmn I take 200mg (2 pills) and then a third on waking, although not last night!

I also got some Epsom salts and tried them out a few days ago - didn't notice much of a difference but the bath wasn't especially hot thanks to the shitty plumbing in my flat and I don't think I really put enough in, so should give it a proper try another time.

Whats the crack with Epsom salts? I've got some lurking about somewhere. I'm a little too cuddly for my bath though.

Ahh @AutumnLeaves1990 I'm sorry to hear that x

I use lavender pillow spray and have white noise or sleep music playing.

I've transformed my sleeping pattern by heading out for a walk in the early morning light which resets your circadian rhythm and improves your quality of sleep.

@Spiderwmn I take the Solgar griffonia 5-TP and it's one tablet of each evening about an hour before bed.

My sleep has improved, I do still wake up for a wee but I used to listen to at least two sleep stories a night but now it's just part of one as I fall asleep and that's it .

I feel so much better.

https://solgar.co.uk/products/griffonia-5-htp-complex?srsltid=AfmBOorlacVkNG0ZifBZxYIakqBehSixxx_M3eoI0EUQXPTjHxg1YJ6S

No nightmares last night, I woke around 2 and 4 but managed to fall asleep again quickly. final wake up 6:30. Still feel tired thoigh!

Thanks I will give 5htp and magnesium a proper go . I’ve tried so many things in the past but sometimes had indigestion or heartburn from taking big herbal capsules or tablets.