Waking up early between 3 and 4 am and not getting back to sleep?

[bonemug]

For the past week I most nights I have been waking up early so at 3 or 4 am and from that point on I am unable to fall back asleep. I usually go sleep at midnight and wake up about 8am. I have for as long as I remember woken up to go to the loo in the middle of the night but I usually fall back asleep very quickly.

Just this past week I haven't been able to do that. I think I slept a bit longer on two night but it was still poor compared to my usual sleep.

In the past I've had the odd bad night but never for a whole week. I am mid 40's and perimenopausal but I'm on HRT (for 3 years now, had it increased about 6 months ago) and generally fine. I am still on cyclical HRT and this week was a progesterone week.

Any good tips, supplements or other things to get back to sleep easily when waking up so early? I think it could be like my cortisol spiking too early.

I can't really use sleeping aids as they tend to trigger migraines in me even melatonin tends to give me a migraine but herbal things might be ok.

Give up alcohol and take magnesium glycinate

I don't drink and never have. I also take magnesium but I will check which kind I am actually taking as it might be a different kind.

I had similar and started taking b12 tablets. It has made a real difference, I now sleep through until the morning.

@Happydays321 I do take a B complex perhaps not daily but I will try the B12 supplement, thanks!

I hope it works for you. I was recommended b12 by a friend who was taking them for something else and noticed her sleep improved too.

I took a B12 yesterday, after reading this, and I think I had a better night. I don’t remember having any bad dreams, when I woke I didn’t lay awake I think I just went straight back to sleep, and I didn’t wake up for the day until 6.30am.
I do take magnesium glycinate as well.

I did the reverse method for a while, basically go to sleep dead early and you'll get 7 hours. I used to aim for 9-5, then get up and get on with stuff. Lying still forcing it is the worst.