If you had sleep problems but now you don't please tell me what worked

[Lugol]

I can't do another week like this.
Since December I wake up at 2 am and then barely sleep till 6 am when I get up for work.
I've tried:
Epsom salt baths which are great for dozing off but I still wake up.

Sleep podcasts which were good but I don't use bluetooth headphones so I haven't found a good corded option that won't disturb DH.

Melatonin 3 mg good for getting to sleep, still woke up, 10 mg and felt zonked all the next day.

I just need some sleep and I just want to sleep all night through 😩

Exercise helps.

My best tip for dropping off, always has been to watch episodes of Frasier. There's something about Kelsey Grammer's voice that is just perfect, so soporific 😴

Decaff. HRT. Not 100% cured but no longer jittery. I get 6 hours plus almost every night neednow .

Boots sleepease tablets, I take half of the 50mg one if I need to sleep well.
It's an antihistamine.

I listen to Michael Sealey sleep hypnosis on YouTube, I find I'm asleep very fast when I use his tracks. I do have YouTube premium so there are no adverts. I also listen to his other hypnosis themes, eg weight loss and motivation etc, and find them relaxing and effective.

Ashwagandha, Magnesium, Turmeric an hour before bed.
Orgasms are naturally sedating and I agree about acceptance that rest is good enough (even though it’s not the next day!).
I just get up and get myself a herbal tea/warm
drink if all else fails but it’s so frustrating.

Magnesium glicinate, a half hour plus of yin yoga and David Attenborough’s Planet Earth on audiobook. I also don’t take caffeine.

Nytol.
Brilliant stuff, wouldn't be without it.
Works within minutes and doesn't leave you feeling groggy the next day.
I've only ever taken the 25mg and they've always worked really well. There is a higher dose though.
I have recently started taking half a 25mg and this works just fine too.
When you buy them they say to not take for more than 5 days but I take them all the time!

HRT. Menopause made me ping awake as soon as my knackered head hit the pillow. Wasn't hot flushes that kept me awake (tho, not helpful), I just couldn't sleep.

My partner just went through a really stressful period and found antihistamines (Nitol) worked okay ish, he would take them an hr before bed and it just made him relaxed. Now the stress has calmed down, he's sleeping again so if that's the cause for anything, perhaps dealing with probs may help?

Wish you well, no sleep is just a rubbish way to live.

I started with the 2-3 am wake up and then awake for 3 hours falling back to sleep just as I get up. I was so tired I could barely work.
HRT totally eliminated it. If I ever miss a few days oestrogen it's back.

HRT.
Fluoxetine.
I also listen to ASMR or sleep stories/sleepy history on YouTube (ensure no ads) using a soft headband earphone thing. Sometimes listen to a classic film on low volume.

I had similar to this and a CPAP machine fixed it for me. Essentially I was micro waking due to low oxygen every minute, and when I was extremely exhausted I could go back to sleep from those micro awakenings, but by 2am, I was recovered enough (although still exhausted) that I couldn't go back down.

I'm not suggesting everyone gets a CPAP machine, but might be worth getting a test.

Don’t go to bed too early, ideally not before 23.30.
if you can’t sleep, visualise the word ‘the’. This will stop you thinking of anything.

Quitting drinking

Exercise, collagen at breakfast and melatonin 6mg

For a while and on my best sleep- no tea after the afternoon, no drinks late, no screens in the evening and a book before bed. David Attenborough on YouTube talking!!

Was saying on here today magnesium is hell for me, I have very vivid dreams and wake up as you would from a nap feeling headachy and groggy. Tried a few brands but am off it for good now. Sleep awful at the mo as am back on screens at night!!!

Sweet Bee Organics magnesium butter is lovely and works. And (boring though it is) no alcohol as it specifically causes the 2am wake up.

If you’re listening to a podcast or music, make sure it’s low volume so you’re having to make a slight effort to hear it. This helps distract your brain and it should be easier to go back to sleep. I like sleepy history. You can get cheap bluetooth head band things which are comfier on the ears than buds.

Giving up booze

Yoga. Honestly quite incredible for me.

I went cold turkey from nytol. Was taking 1.5/2 tablets a night. I know there are much stronger tablets but I think it was psychological for me.

I just rely on being tired during the week and probably too reliant on Prosecco at the weekends! Having said that, it helps me go to sleep but makes my sleep worse. I’m 50 and menopausal too.

Also, have a fan and storm sounds playing all night.

The Nothing Much Happens podcast and half a Doxylamine. Always works

I'm on amitriptyline now, it was the only thing that worked for me. Before I would wake up at least twice a night. Now I can sleep through for the first time in about 8 years and most importantly I can switch my brain off which I struggled with before.

Are you exercising? If not can you start? Do you have any underlying stress? The exercise fixed it for me

I was put on anti inflammatories long term for a long term illness I developed. I took more control over my life also after separating from my ex years ago. My sleep problems started to improve and have now disappeared. I had bad insomnia before that for several years. I haven't had sleep problems for years now. I reduced my hours to part-time also which could also be a factor

What to do when you're waking as you need one or two wees a night? I already drink less due to not being able to use the loo when working. I want to drink more as there are so many benefits to doing so but I would give a lot for a full nights unbroken sleep.