What has helped you sleep better?

[User292]

Apart from good sleep hygiene, what have you found that has improved your quality of sleep or stopped you getting up as many times in the night?

I wake up about 3 times in the night, I think little noises must wake me up even though I sleep with ear plugs. I don’t think I sleep deeply enough and always wake up tired. Sometimes I wake up at 3am and then can’t get back to sleep. I already have good sleep hygiene. Has anyone tried magnesium or cbd or anything else that has helped them?

My DD has a weighted blanket which she found helped her get to sleep more easily. Magnesium is supposed to be good
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Magnesium plus B12. Having said that I woke up at least twice last night and just after 5am for the day, but thankfully that's rare.

Melatonin and magnesium

A small cup of peppermint tea. I’d tried all the fancy “sleep” teas to no avail.

Swimming so I'm nicely tired

Weighted blanket. After regular 3/4am wake ups I used one last night and slept right through. Fingers crossed it’s not a fluke

Magnesium
Melatonin

Better You magnesium spray & This Works pillow spray

Gym in the evening, pitch black room or a sleep mask both help me.
Is it stress related?

I gave up drinking caffeinated drinks after noon. I'll drink tea, or occasionally coffee in the morning and after that I drink red bush (also called rooibos) tea, which is naturally caffeine free.

I know cheese definitely keeps me awake if I have in or one my evening meal.

I'm trying to get more/better sleep so other than TV, I'm currently making sure laptop and phone switched off before 9pm. Unless you're in a physically active job, make sure you get some exercise in every day as well.

Actually read yesterday almonds and walnuts contain something that's good for sleep, as well as other foods like kiwi, lettuce, cherries, milk and rice.

HRT. I started when I was 47. I wish I has been knocking on Dr's door thr day I turned 45.

Weighted blanket definitely helps. Only good in the winter though as I get too hot .

I do a lot of the above which helps. I also sometimes do a brain dump by writing down things I have been thinking about and telling myself I don't need to mull over them now/it won't change it to worry about it at 3am. This helps too.

Magnesium spray or cream has been a game changer

No caffeine after lunch

Weighted blanket

Daily yoga, often at bedtime
HRT
Phone left downstairs overnight
Reading once in bed
Fresh air every day

Camomile tea
No screens for an hour before bed
Yoga nidra

Magnesium glycinate. I swear by it. Also whenever someone goes to America I ask them to bring back some Melatonin as that helps but is only available on prescription here and the doctors seem reticent to prescribe it but is available off the shelf in the US.

Reading a proper paperback till my eyes won't stay open any longer helps me. I went through a period of 2-4am insomnia ( meno/burnout combo) and would get up, make a herbal tea and read. A week of that seemed to settle me back into a normal rhythm. I maintained normal get up and bedtime routine, and keep a phone off at 8pm policy, and a book at bedtime.
Also no caffeine after midday, and usual sleep hygiene stuff.

Similar to above!and I have struggled in the past massively

Hrt has helped as five years ago I was hardly sleeping and in bits

Rooibush tea all day apart from a couple of strong coffees first thing in the morning

Window open

Yin yoga before bed, even just 10 mins (must be yin for me tho for sleep)

Sometimes have a bad night but rectifies the next night mostly if I make sure I am physically tired - long walk, some weights at home and a longer yin session before bed

Caffeine only in the morning
magnesium
read before bed
small amount of liquid after 8pm
ear plugs
blackout blinds
if I wake up I meditate (think of nothing) to drift back off
Sleep is very important to me 😆

Perimenopause supplements

But the best thing?? A sleep mask. If you need the sleep and daylight doesn't wake you, you may sleep as much as you need. Quarter to TEN the other morning, for me!!

Cats not running over you all night, or sleeping right in the middle of 'your spot' so you have to be contorted

No phone in bedroom.
Reading in bed.

My snoozeband has been the best thing I purchased this year. Whack on some soothing ambience or a long and slow audiobook or white noise (or one of the other colours of noises, apparently brown noise is nice?) and I sleep like a baby. Haven't woken in the night since I got it!

Snoozeband